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

100 grams of cereals ready-to-eat, quaker, oatmeal squares contain 379 calories, 11 g of protein, 78 g of carbohydrates and 4.8 g of fat. It is an excellent source of folate (303% DV), iron (163% DV), manganese (132% DV) and riboflavin (B2) (65% DV). Most of its calories (78%) come from carbs. It is high in fiber.

Nutrition Facts
Calories379
% Daily Value*
Total fat 4.83 g6%
Saturated fat 0.87 g4%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 347 mg15%
Total carbohydrate 77.8 g28%
Dietary fiber 8.3 g30%
Total sugars 16.7 g
Protein 11.4 g23%
Vitamin D 0 µg0%
Calcium 201 mg15%
Iron 29.3 mg163%
Potassium 357 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%
379calories
11.4 gprotein
77.8 gcarbs
4.83 gfat

Values shown for 100 g.

Rich in

  • Folate303%
  • Iron163%
  • Manganese132%
  • Riboflavin (B2)65%
  • Zinc65%
  • Niacin (B3)60%

% 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 D0 µg0%
Vitamin A356 µg40%
Vitamin C11.5 mg13%
Vitamin E4.86 mg32%
Vitamin K1.6 µg1%
Thiamin (B1)0.68 mg57%
Riboflavin (B2)0.85 mg65%
Niacin (B3)9.57 mg60%
Vitamin B60.88 mg52%
Folate1210 µg303%
Vitamin B120 µg0%
Choline31.6 mg6%

Minerals

NutrientAmount% DV
Calcium201 mg15%
Iron29.3 mg163%
Potassium357 mg8%
Magnesium115 mg27%
Phosphorus371 mg30%
Zinc7.18 mg65%
Copper0.47 mg53%
Manganese3.04 mg132%
Selenium6.9 µg13%

Fats

NutrientAmount% DV
Saturated fat0.87 g4%
Trans fat0 g-
Monounsaturated fat1.59 g-
Polyunsaturated fat1.52 g-

Other

NutrientAmount% DV
Water2.75 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other breakfast cereals

Per 100 gCereals ready-to-eat (quaker, oatmeal squares)Category averageDifference
Calories379328+16%
Protein11.4 g8.2 g+39%
Total carbohydrate77.8 g67.8 g+15%
Total fat4.83 g4.04 g+20%
Dietary fiber8.3 g6.3 g+32%
Total sugars16.7 g17.5 g-5%
Sodium347 mg354 mg-2%

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Source: USDA FoodData Central, SR Legacy, FDC ID 174622. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.