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Quaker Oatmeal Squares Cereals Ready-to-eat

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories380
% Daily Value
  • Total Fat 4.83 g6%
  • Saturated Fat 0.87 g4%
  • Trans Fat 0 g
  • Cholesterol 0 mg0%
  • Sodium 347 mg15%
  • Total Carbohydrate 78.04 g28%
  • Dietary Fiber 8.3 g30%
  • Total Sugars 16.82 g
  • Protein 11.3 g23%
  • Vitamin D —
  • Calcium 201 mg15%
  • Iron 29 mg161%
  • Potassium 358 mg8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Cereals ready-to-eat, QUAKER Oatmeal Squares contains 380 kcal calories, 11.3g protein, and 723µg folate (b9) per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

401kcal
  • Protein11%(45 kcal)
  • Carbs78%(312 kcal)
  • Fat11%(43 kcal)

Nutrient density

42/ 100

Meets ≥10% Daily Value for 16 of 21 nutrients

Moderate nutrient density

Use Quaker Oatmeal Squares Cereals Ready-to-eat in your next meal plan

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Category: Breakfast Cereals

Top 1% for IronHigh fiberHigh calciumHigh ironHigh potassium
Potassium : Sodium ratio1.0 : 1
neutral
  • Quaker Oatmeal Squares Cereals Ready-to-eat has a potassium-to-sodium ratio of 1:1, which is considered neutral for blood-pressure support.
  • Quaker Oatmeal Squares Cereals Ready-to-eat contains more iron per 100 g than raw spinach — 29 mg vs 3 mg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

380 kcal19%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

11.3 g23%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

78.04 g28%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

4.83 g6%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

8.3 g30%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

16.82 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

347 mg15%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

358 mg8%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

201 mg15%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

115 mg27%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

371 mg30%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

29 mg161%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

7.18 mg65%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

0.87 g4%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

1.6 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

1.52 g—
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

11.5 mg13%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0.69 mg57%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0.85 mg65%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

9.58 mg60%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0.88 mg52%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

723 µg181%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

2.75 g—

Fatty acid profile

Breakdown of fats per 100 grams

4 g
  • Saturated22%(0.87 g)
  • Monounsaturated40%(1.6 g)
  • Polyunsaturated38%(1.52 g)

Household serving sizes

g
cup (1 NLEA serving)
56 g

Frequently asked questions about Quaker Oatmeal Squares Cereals Ready-to-eat

How many calories in Quaker Oatmeal Squares Cereals Ready-to-eat?

Quaker Oatmeal Squares Cereals Ready-to-eat contains 380 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Quaker Oatmeal Squares Cereals Ready-to-eat?

Quaker Oatmeal Squares Cereals Ready-to-eat contains 347 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Quaker Oatmeal Squares Cereals Ready-to-eat?

Per 100 grams, Quaker Oatmeal Squares Cereals Ready-to-eat contains 11.3 g protein, 78.04 g carbohydrates, and 4.83 g total fat.

Is Quaker Oatmeal Squares Cereals Ready-to-eat good for keto or low-carb?

Quaker Oatmeal Squares Cereals Ready-to-eat has 78 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Quaker Oatmeal Squares Cereals Ready-to-eat nutrition data come from?

Nutrition data for Quaker Oatmeal Squares Cereals Ready-to-eat is sourced from USDA FoodData Central (FDC ID 173014). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/173014/nutrients.

Diet compatibility

  • High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
  • High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
  • High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.

Foods that pair well with Quaker Oatmeal Squares Cereals Ready-to-eat

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Quaker Oatmeal Squares Cereals Ready-to-eat.

3 meal ideas using Quaker Oatmeal Squares Cereals Ready-to-eat

Starter templates matched to Quaker Oatmeal Squares Cereals Ready-to-eat's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Fiber-rich breakfast bowl featuring quaker Oatmeal Squares Cereals Ready-to-eat

    Combine quaker Oatmeal Squares Cereals Ready-to-eat with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.

  • Lunch

    Balanced lunch plate with quaker Oatmeal Squares Cereals Ready-to-eat

    Build a plate around quaker Oatmeal Squares Cereals Ready-to-eat, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.

  • Dinner

    Fiber-forward dinner featuring quaker Oatmeal Squares Cereals Ready-to-eat

    Combine quaker Oatmeal Squares Cereals Ready-to-eat with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 173014), accessed 2019-04-01.

USDA record published: 2019-04-01

More foods in Breakfast Cereals

Use Quaker Oatmeal Squares Cereals Ready-to-eat in your next meal plan

Melio can build a complete week of meals around Quaker Oatmeal Squares Cereals Ready-to-eat (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan