Quaker Oatmeal Squares cereal nutrition facts
Per 1 cup · 56 g
of a 2,000 cal day
- Protein6.4g11% of calories
- Carbs44g78% of calories
- Fat2.7g11% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Quaker Oatmeal Squares cereal (1 cup, 56 g) has 212 calories, with 6.4 g of protein, 44 g of carbohydrates and 2.7 g of fat. Most of its energy comes from carbs (78% of calories). It is high in Vitamin A (22% DV), thiamine (32% DV) and riboflavin (b2) (37% DV).
High in
20%+ of the daily value
- Vitamin A22%
- Thiamine32%
- Riboflavin (B2)37%
- Niacin33%
- Vitamin B638%
- Folate (B9)101%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin E18%
- Calcium11%
- Magnesium15%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (56 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 199 μg | 22% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.4 mg | 32% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 5 mg | 33% |
| Vitamin B6 | 0.5 mg | 38% |
| Folate (B9) | 404 μg | 101% |
| Vitamin B12 | 0 μg | 0% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 113 mg | 11% |
| Iron | 16 mg | 205% |
| Potassium | 200 mg | 4% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 208 mg | 30% |
| Zinc | 4 mg | 37% |
| Copper | 0.3 mg | 29% |
| Manganese | 2 mg | 74% |
| Selenium | 4 μg | 7% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 1 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Retinol | 199 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
210 calQuaker Oatmeal Squares, Brown Sugar1 cup−2 cal
210 calQuaker Oatmeal Squares, Brown Sugar, Family Size1 cup−2 cal
150 calNature Valley Oatmeal Squares, Soft Baked, Cinnamon Brown Sugar1 bar−62 cal
210 calKroger Oat Squares, Brown Sugar1 cup−2 cal
210 calQuaker Oatmeal Squares Brown Sugar1 cup−2 cal
210 calKroger Oat Squares1 cup−2 cal
Burning 212 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 25minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Quaker Oatmeal Squares cereal?
One serving of Quaker Oatmeal Squares cereal (1 cup) has 212 calories, which works out to 379 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Quaker Oatmeal Squares cereal high in protein?
Not especially. It has 6.4 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Quaker Oatmeal Squares cereal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 78% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quaker Oatmeal Squares cereal?
194 mg per serving.
How much sugar is in Quaker Oatmeal Squares cereal?
9.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
