Corn Squares Cereal
Cereal, corn squares
Nutrition Facts
- Total Fat 2,61 g3%
- Saturated Fat 0,26 g1%
- Trans Fat —
- Cholesterol 0 mg0%
- Sodium 729 mg32%
- Total Carbohydrate 77,14 g28%
- Dietary Fiber 5,4 g19%
- Total Sugars 10,44 g
- Protein 7,88 g16%
- Vitamin D 5 µg25%
- Calcium 330 mg25%
- Iron 28,47 mg158%
- Potassium 124 mg3%
100g of Cereal, corn squares contains 369 kcal calories, 7,88g protein, and 28,47mg iron per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein9%(32 kcal)
- Carbs85%(309 kcal)
- Fat6%(23 kcal)
Nutrient density
Meets ≥10% Daily Value for 17 of 28 nutrients
Moderate nutrient densityUse Corn Squares Cereal in your next meal plan
Melio can build a complete week of meals around Corn Squares Cereal (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Cereal Grains and Pasta
- Corn Squares Cereal has a potassium-to-sodium ratio of 0.2:1, which is considered poor for blood-pressure support.
- Corn Squares Cereal contains more iron per 100 g than raw spinach — 28 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 | 369 kcal | 18% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 7,88 g | 16% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 77,14 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 | 2,61 g | 3% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 5,4 g | 19% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 10,44 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) | 729 mg | 32% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 124 mg | 3% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 330 mg | 25% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 28 mg | 7% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 101 mg | 8% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 28,47 mg | 158% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,65 mg | 6% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,1 mg | 11% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 9,1 µg | 17% |
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 | 0,26 g | 1% |
| 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 | 0,98 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 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% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 9 µg | 1% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 23,2 mg | 26% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 5 µg | 25% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,28 mg | 2% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 0,7 µg | 1% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,58 mg | 48% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,54 mg | 41% |
| 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 | 6,94 mg | 43% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,8 mg | 47% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 150 µg | 38% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0,91 µg | 38% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 11,2 mg | 2% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 83 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 54 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 1 396 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 9,69 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Compare 2 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Cereal, corn squarescurrent | 2708452 | 369 | 7,9 | 77,1 | 2,6 |
| Cereal, corn squares, flavored | 2708463 | 380 | 5,6 | 80,7 | 3,3 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated12%(0,26 g)
- Monounsaturated44%(0,98 g)
- Polyunsaturated45%(1 g)
Household serving sizes
g- 10205 1 cup
- 30 g
- 64235 1 prepackaged single serving
- 30 g
- 90000 Quantity not specified
- 30 g
Frequently asked questions about Corn Squares Cereal
How many calories in Corn Squares Cereal?
Corn Squares Cereal contains 369 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Corn Squares Cereal?
Corn Squares Cereal contains 729 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Corn Squares Cereal?
Per 100 grams, Corn Squares Cereal contains 7.88 g protein, 77.14 g carbohydrates, and 2.61 g total fat.
Is Corn Squares Cereal good for keto or low-carb?
Corn Squares Cereal has 77.1 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Corn Squares Cereal nutrition data come from?
Nutrition data for Corn Squares Cereal is sourced from USDA FoodData Central (FDC ID 2708452). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/2708452/nutrients.
Diet compatibility
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- 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 vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
Foods that pair well with Corn Squares Cereal
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Corn Squares Cereal.
3 meal ideas using Corn Squares Cereal
Starter templates matched to Corn Squares Cereal's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with corn Squares Cereal
A warm bowl of oats with corn Squares Cereal, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Plant-based lunch with corn Squares Cereal
A warm grain bowl with corn Squares Cereal, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Simple dinner with corn Squares Cereal
Pair corn Squares Cereal with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
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: 2708452), accessed 2022-10-28.
Published: 2022-10-28
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Use Corn Squares Cereal in your next meal plan
Melio can build a complete week of meals around Corn Squares Cereal (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan