Quaker Oatmeal Squares cereal (golden maple) (ready-to-eat) nutrition facts
Per 1 cup (1 NLEA serving) Β· 56 g
of a 2,000 cal day
- Protein6.3g11% of calories
- Carbs44g78% of calories
- Fat2.7g11% of calories
- β Low fat
- β Low saturated fat
- β Cholesterol free
At a glance
One serving of Quaker Oatmeal Squares cereal (golden maple) (ready-to-eat) (1 cup (1 NLEA serving), 56 g) has 213 calories, with 6.3 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 thiamine (32% DV), riboflavin (b2) (37% DV) and niacin (34% DV).
High in
20%+ of the daily value
- Thiamine32%
- Riboflavin (B2)37%
- Niacin34%
- Vitamin B638%
- Iron203%
- Phosphorus30%
Good source of
10β19% of the daily value
- Dietary fiber17%
- Calcium11%
- Magnesium15%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (1 NLEA serving) (56 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin C | 6 mg | 7% |
| Thiamine | 0.4 mg | 32% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 5 mg | 34% |
| Vitamin B6 | 0.5 mg | 38% |
| Vitamin B12 | 0 ΞΌg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 113 mg | 11% |
| Iron | 16 mg | 203% |
| Potassium | 200 mg | 4% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 208 mg | 30% |
| Zinc | 4 mg | 37% |
Full breakdown Β· 2 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 1 g | β |
| Polyunsaturated fats | 1 g | β |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Quaker Canadian Maple Granola Cereal444
- Seven Sundays Cereal, Maple Cinnamon, Oat Protein400
- Quaker Oatmeal Squares, Maple & Brown Sugar Flavor400
- Quality & Value Pics Maple Granola393
- Arrowhead Mills Flakes, Gluten Free, Organic, Maple Buckwheat386
- Quaker Oatmeal Squares cereal (golden maple) (ready-to-eat)380
- Oatmeal Crisp, Maple Nut Flavour379
Similar foods
160 calSeven Sundays Cereal, Maple Cinnamon, Oat Protein1 cupβ53 cal- 180 cal
Quaker Oatmeal Squares, Maple & Brown Sugar FlavorΒΎ cupβ33 cal - 220 calOatmeal Crisp, Maple Nut Flavour1 cup+7 cal
- 110 calQuality & Value Pics Maple GranolaΒΌ cupβ103 cal
- 280 calQuaker Canadian Maple Granola CerealΒ½ cup+67 cal
- 220 cal
Arrowhead Mills Flakes, Gluten Free, Organic, Maple Buckwheat1 cup+7 cal
Burning 213 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Quaker Oatmeal Squares cereal (golden maple) (ready-to-eat)?
One serving of Quaker Oatmeal Squares cereal (golden maple) (ready-to-eat) (1 cup (1 NLEA serving)) has 213 calories, which works out to 380 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Quaker Oatmeal Squares cereal (golden maple) (ready-to-eat) high in protein?
Not especially. It has 6.3 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 (golden maple) (ready-to-eat) 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 20β50 g per day.
How much sodium is in Quaker Oatmeal Squares cereal (golden maple) (ready-to-eat)?
194 mg per serving.
How much sugar is in Quaker Oatmeal Squares cereal (golden maple) (ready-to-eat)?
9.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
