Cereals ready-to-eat (quaker oatmeal squares, golden maple) nutrition facts

100 grams of cereals ready-to-eat, quaker oatmeal squares, golden maple contain 380 calories, 11 g of protein, 78 g of carbohydrates and 4.8 g of fat. It is an excellent source of iron (161% DV), riboflavin (B2) (65% DV), zinc (65% DV) and niacin (B3) (60% DV). Most of its calories (78%) come from carbs. It is high in fiber.

Nutrition Facts
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 g28%
Dietary fiber 8.3 g30%
Total sugars 16.8 g
Protein 11.3 g23%
Calcium 201 mg15%
Iron 29 mg161%
Potassium 358 mg8%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 11%Carbs 78%Fat 11%
380calories
11.3 gprotein
78 gcarbs
4.83 gfat

Values shown for 100 g.

Rich in

  • Iron161%
  • Riboflavin (B2)65%
  • Zinc65%
  • Niacin (B3)60%
  • Thiamin (B1)57%
  • Vitamin B652%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin C11.5 mg13%
Thiamin (B1)0.69 mg57%
Riboflavin (B2)0.85 mg65%
Niacin (B3)9.58 mg60%
Vitamin B60.88 mg52%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium201 mg15%
Iron29 mg161%
Potassium358 mg8%
Magnesium115 mg27%
Phosphorus371 mg30%
Zinc7.18 mg65%

Fats

NutrientAmount% DV
Saturated fat0.87 g4%
Trans fat0 g-
Monounsaturated fat1.6 g-
Polyunsaturated fat1.52 g-

Other

NutrientAmount% DV
Water2.75 g-

How it compares to other breakfast cereals

Per 100 gCereals ready-to-eat (quaker oatmeal squares, golden maple)Category averageDifference
Calories380328+16%
Protein11.3 g8.2 g+38%
Total carbohydrate78 g67.8 g+15%
Total fat4.83 g4.04 g+20%
Dietary fiber8.3 g6.3 g+32%
Total sugars16.8 g17.5 g-4%
Sodium347 mg354 mg-2%

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Source: USDA FoodData Central, SR Legacy, FDC ID 173014. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.