How many calories are in quaker oatmeal squares?
Quaker oatmeal squares (1 cup, 56 g) has 212 calories. 100 g has 379 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 210.
Nutrition database · Breakfast cereals
Quaker Oatmeal Squares Nutrition Facts
Quaker oatmeal squares (1 cup, 56 g) has 212 calories, 6.4 g protein, 43.6 g carbohydrate and 2.7 g fat, according to USDA FoodData Central. 100 g has 379 calories. Change the serving below and the label, the summary and the full nutrient table update together.
This is USDA's record for a branded or restaurant product, measured for the April 2018 release or earlier. Recipes change, so check the current package or the company's own nutrition information. Brand names belong to their owners and are used only to identify the product; we are not affiliated with them.
Quaker Oatmeal Squares Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup (1 NLEA serving) (56 g)
At a glance
- Calories
- 212
- Protein
- 6.4 g · 13%
- Total carbohydrate
- 43.6 g · 16%
- Total fat
- 2.7 g · 3%
- Dietary fiber
- 4.6 g · 17%
- Total sugars
- 9.3 g · 0%
- Sodium
- 194 mg · 8%
Opens the free label generator with this amount of quaker oatmeal squares already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 212 | 379 | |
| Total fat | 2.7 g | 3% | 4.83 g |
| Saturated fat | 0.5 g | 2% | 0.87 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.9 g | 1.59 g | |
| Polyunsaturated fat | 0.9 g | 1.52 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 194 mg | 8% | 347 mg |
| Total carbohydrate | 43.6 g | 16% | 77.8 g |
| Dietary fiber | 4.6 g | 17% | 8.3 g |
| Total sugars | 9.3 g | 16.7 g | |
| Added sugars | not reported | ||
| Protein | 6.4 g | 11.4 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 199 mcg | 22% | 356 mcg |
| Vitamin C | 6.4 mg | 7% | 11.5 mg |
| Vitamin E | 2.7 mg | 18% | 4.86 mg |
| Vitamin K | 0.9 mcg | 1% | 1.6 mcg |
| Thiamin (B1) | 0.38 mg | 32% | 0.68 mg |
| Riboflavin (B2) | 0.48 mg | 37% | 0.85 mg |
| Niacin (B3) | 5.4 mg | 33% | 9.57 mg |
| Vitamin B6 | 0.49 mg | 29% | 0.88 mg |
| Folate (DFE) | 680 mcg | 170% | 1,214 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 18 mg | 3% | 31.6 mg |
| Minerals | |||
| Calcium | 113 mg | 9% | 201 mg |
| Iron | 16 mg | 91% | 29.3 mg |
| Potassium | 200 mg | 4% | 357 mg |
| Magnesium | 64 mg | 15% | 115 mg |
| Phosphorus | 208 mg | 17% | 371 mg |
| Zinc | 4 mg | 37% | 7.18 mg |
| Copper | 0.27 mg | 29% | 0.47 mg |
| Manganese | 1.7 mg | 74% | 3.04 mg |
| Selenium | 3.9 mcg | 7% | 6.9 mcg |
| Other | |||
| Water | 1.5 g | 2.75 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Making a label for your own product? Use our free nutrition facts label generator.
Quaker Oatmeal Squares nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup (1 NLEA serving) | 56 g | 212 | 43.6 g | 6.4 g | 2.7 g | 4.6 g | 9.3 g |
| 100 g | 100 g | 379 | 77.8 g | 11.4 g | 4.8 g | 8.3 g | 16.7 g |
| 1 oz | 28.4 g | 107 | 22 g | 3.2 g | 1.4 g | 2.4 g | 4.7 g |
How much folate is in quaker oatmeal squares?
Quaker oatmeal squares (1 cup, 56 g) has 680 mcg of folate, 170% of the Daily Value. 100 g has 1,214 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much iron is in quaker oatmeal squares?
Quaker oatmeal squares (1 cup, 56 g) has 16 mg of iron, 91% of the Daily Value. 100 g has 29.3 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Quaker Oatmeal Squares nutrition per 100 grams
100 g of quaker oatmeal squares has 379 calories, 11.4 g protein, 77.8 g carbohydrate, 8.3 g fiber, 16.7 g sugars and 4.83 g fat.
Where the calories in quaker oatmeal squares come from
About 78% of the calories in quaker oatmeal squares come from carbohydrate, 11% from fat and 11% from protein (Atwater factors of 4, 9 and 4 calories per gram).
How Quaker Oatmeal Squares compares with other breakfast cereals
Per 100 g, compared with the other 195 breakfast cereals in this database, quaker oatmeal squares has more calories than 59% of them and more protein than 83%.
Quaker Oatmeal Squares nutrition label for Canada, the EU and the UK
The same serving of quaker oatmeal squares, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (56g) / pour 1 cup (56g)
Calories
210
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 2.7 g | 4 % |
| Saturated / Saturés | 0.5 g + Trans 0 g | 2 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 190 mg | 8 % |
| Carbohydrate / Glucides | 44 g | 16 % |
| Fibre / Fibres | 5 g | 17 % |
| Sugars / Sucres | 9 g | 9 % |
| Protein / Protéines | 6 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 113 mg | 9 % |
| Iron / Fer | 16 mg | 91 % |
| Potassium | 200 mg | 6 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 1586 kJ / 379 kcal |
| Fat | 4.8 g |
| of which saturates | 0.9 g |
| Carbohydrate | 78 g |
| of which sugars | 17 g |
| Protein | 11 g |
| Salt | 0.9 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 56g | %RI* | |
|---|---|---|---|
| Energy | 1586 kJ 379 kcal |
888 kJ 212 kcal |
11% |
| Fat | 4.8g | 2.7g | 3.9% |
| of which saturates | 0.9g | 0.5g | 2.4% |
| Carbohydrate | 78g | 44g | 17% |
| of which sugars | 17g | 9.3g | 10% |
| Fibre | 8.3g | 4.6g | - |
| Protein | 11g | 6.4g | 13% |
| Salt | 0.87g | 0.49g | 8.1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about quaker oatmeal squares
How many calories are in quaker oatmeal squares?
Quaker oatmeal squares (1 cup, 56 g) has 212 calories. 100 g has 379 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 210.
How many calories are in 100 g of quaker oatmeal squares?
100 g of quaker oatmeal squares has 379 calories, 11.4 g protein, 77.8 g carbohydrate and 4.83 g fat.
How much protein is in quaker oatmeal squares?
Quaker oatmeal squares (1 cup, 56 g) has 6.4 g protein, 13% of the 50 g Daily Value. 100 g has 11.4 g.
What is a serving of quaker oatmeal squares?
This page defaults to 1 cup (1 NLEA serving) (56 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for quaker oatmeal squares.
Can I use quaker oatmeal squares in a Nutrition Facts label calculation?
Yes. Open the generator with quaker oatmeal squares added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with quaker oatmeal squares
- Maple Brown Sugar Oatmeal166 cal per 1 packet
- Quaker Oatmeal Squares Golden Maple213 cal per 1 cup (1 NLEA serving)
- Quaker Oatmeal Squares Cinnamon212 cal per 1 cup (1 NLEA serving)
- Quaker Life Cereal Plain120 cal per 0.75 cup (1 NLEA serving)
- Quaker Mother's Cinnamon Oat Crunch229 cal per 1 cup (1 NLEA serving)
More in Breakfast cereals
- Quaker Mother's Toasted Oat Bran119 cal per 0.75 cup (1 NLEA serving)
- Health Valley Oat Bran Flakes190 cal per 1 cup (1 NLEA serving)
- Malt-O-Meal Oat Blenders Honey & Almonds114 cal per 0.75 cup (1 NLEA serving)
- Quaker Honey Graham Life119 cal per 0.75 cup (1 NLEA serving)
- Quaker Maple Brown Sugar Instant Oatmeal158 cal per 1 packet
- Instant Oatmeal Cinnamon Spice Dry166 cal per 1 packet
- Quaker Maple Brown Sugar Life119 cal per 0.75 cup (1 NLEA serving)
- Quaker Cinnamon Life120 cal per 0.75 cup (1 NLEA serving)
Tools and guides for labeling quaker oatmeal squares
If you make and sell a product that contains quaker oatmeal squares, these free tools cover the next steps.
- Nutrition Facts label generatorAdd quaker oatmeal squares and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare quaker oatmeal squares with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 174622: "Cereals ready-to-eat, QUAKER, Oatmeal Squares". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
This is USDA's record for a branded or restaurant product, measured for the April 2018 release or earlier. Recipes change, so check the current package or the company's own nutrition information. Brand names belong to their owners and are used only to identify the product; we are not affiliated with them.
SR Legacy predates the added sugars field, and this processed food may contain some, so added sugars are shown as not reported. The label panel prints 0 g because a row cannot be blank; a real product label needs the figure from its recipe. View the USDA record ↗
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