Quaker Oatmeal Squares Cereals Ready-to-eat
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple
Nutrition Facts
- 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%
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
- Protein11%(45 kcal)
- Carbs78%(312 kcal)
- Fat11%(43 kcal)
Nutrient density
Meets ≥10% Daily Value for 16 of 21 nutrients
Moderate nutrient densityUse 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.
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- 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 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 380 kcal | 19% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 11,3 g | 23% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 78,04 g | 28% |
| 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 g | 6% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 8,3 g | 30% |
| 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▾
| Nutrient | Amount | % 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 mg | 15% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 358 mg | 8% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 201 mg | 15% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 115 mg | 27% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 371 mg | 30% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 29 mg | 161% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 7,18 mg | 65% |
Fat detail▾
| Nutrient | Amount | % 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 g | 4% |
| 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 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 11,5 mg | 13% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,69 mg | 57% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,85 mg | 65% |
| 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 mg | 60% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,88 mg | 52% |
| 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 µg | 181% |
| 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 µg | 0% |
Other▾
| Nutrient | Amount | % 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
- 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.
Published: 2019-04-01
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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