Calories in Cereal, corn squares
Generic food Breakfast Cereals
Cereal, corn squares contains 369 kcal per 100 g. A typical serving of 1 cup (30 g) provides about 111 kcal.
Roughly 85% of its calories come from carbohydrates, with 9% from protein and 6% from fat (estimated with general energy factors).
That is close to the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) on FoodFactly (368 kcal per 100 g).
100 g provides 158% of the Daily Value for iron, 59% of the Daily Value for Folate (B9) and 48% of the Daily Value for Thiamin (B1).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 369 kcal | |
| Total fat C | 2.6 g | 3% |
| Saturated fat C | 0.26 g | 1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 729 mg | 32% |
| Total carbohydrates C | 77.1 g | 28% |
| Dietary fiber C | 5.4 g | 19% |
| Total sugars C | 10.4 g | |
| Protein C | 7.9 g | 16% |
| Vitamin A C | 9 µg | 1% |
| Vitamin C C | 23.2 mg | 26% |
| Vitamin D C | 5 µg | 25% |
| Vitamin E C | 0.28 mg | 2% |
| Vitamin K C | 0.7 µg | 0.6% |
| Thiamin (B1) C | 0.58 mg | 48% |
| Riboflavin (B2) C | 0.54 mg | 41% |
| Niacin (B3) C | 6.9 mg | 43% |
| Vitamin B6 C | 0.8 mg | 47% |
| Folate (B9) C | 235 µg | 59% |
| Vitamin B12 C | 0.91 µg | 38% |
| Choline C | 11.2 mg | 2% |
| Calcium C | 330 mg | 25% |
| Iron C | 28.5 mg | 158% |
| Magnesium C | 28 mg | 7% |
| Phosphorus C | 101 mg | 8% |
| Potassium C | 124 mg | 3% |
| Zinc C | 0.65 mg | 6% |
| Copper C | 0.098 mg | 11% |
| Selenium C | 9.1 µg | 17% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 9%
- Carbohydrates 85%
- Fat 6%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein7.9 gbelow the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 9.5 g)
- Fiber5.4 gin the lowest quarter of ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 8.4 g)
- Sugars10.4 gbelow the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 12.6 g)
- Fat2.6 gabove the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 2.5 g)
- Saturated fat0.26 gbelow the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 0.33 g)
- Sodium729 mgin the top quarter of ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 517 mg)
- Protein per 100 kcal2.1 gprotein density, useful for comparing foods with different calorie levels
- Water9.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.98 g |
|---|---|
| Polyunsaturated fat C | 1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.9 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.2 g |
| SFA 18:0 C | 0.051 g |
| MUFA 18:1 C | 0.95 g |
| PUFA 18:3 C | 0.096 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.005 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.019 g |
| MUFA 22:1 C | 0.002 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 83 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,400 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 54 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 9.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 121 µg |
| Folate, food C | 29 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0.91 µg |
Other forms of Cereal
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereal, cooked, NFS Cooked | 64 | 2.2 g | 11.4 g | 1.1 g |
| Cereal, ready-to-eat, NFS | 379 | 7.7 g | 77.7 g | 4 g |
| Cereal, O's, flavored | 385 | 8.6 g | 76 g | 5.4 g |
| Cereal, crunch | 398 | 4.3 g | 82.1 g | 5.5 g |
| Cereal, O's, plain | 374 | 12.4 g | 67.9 g | 6.2 g |
| Cereal, chocolate puffs | 388 | 5.4 g | 81 g | 5 g |
| Cereal, cinnamon toast | 414 | 5.9 g | 75.2 g | 9.9 g |
| Cereal, chocolate crispy | 380 | 5.4 g | 81.8 g | 4.2 g |
| Cereal, corn flakes, plain | 365 | 6.4 g | 79.5 g | 1.6 g |
| Cereal, corn puffs | 371 | 7.7 g | 77.8 g | 2.6 g |
| Cereal, rice crispy, plain | 358 | 7 g | 79.8 g | 1.2 g |
| Cereal, bran flakes, plain | 361 | 9.7 g | 75 g | 2.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereals ready-to-eat, RALSTON Corn Biscuits | 376 | 5.8 g | 85.8 g | 1.1 g |
| Cereals ready-to-eat, RALSTON Corn Flakes | 384 | 5.9 g | 88 g | 0.91 g |
| Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | 358 | 11.3 g | 69.5 g | 6.1 g |
| Cereals ready-to-eat, QUAKER, Oatmeal Squares | 379 | 11.4 g | 77.8 g | 4.8 g |
| Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | 380 | 11.3 g | 78 g | 4.8 g |
| Cereals ready-to-eat, RALSTON Crispy Hexagons | 379 | 5.9 g | 86.8 g | 0.95 g |
| Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | 379 | 11.2 g | 78.1 g | 4.9 g |
| Cereals ready-to-eat, RALSTON CRISP RICE | 383 | 6.7 g | 86.2 g | 1.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cereal?
100 g of cereal has 369 kcal. 1 cup (30 g): about 111 kcal. 1 prepackaged single serving (30 g): about 111 kcal.
How much protein is in cereal?
Cereal contains 7.9 g of protein per 100 g (16% of the 50 g Daily Value), or 2.4 g in 1 cup (30 g). About 9% of its calories come from protein. Compared with other ready-to-eat cereal, lower sugar (=<21.2g/100g), that is below the median (median 9.5 g).
How many carbs are in cereal?
Cereal has 77.1 g of total carbohydrates per 100 g, including 5.4 g of fiber and 10.4 g of sugars.
How much fat is in cereal?
Cereal contains 2.6 g of fat per 100 g, of which 0.26 g is saturated (1% of the Daily Value).
What vitamins and minerals does cereal contain?
Per 100 g, the most notable amounts relative to the Daily Value are iron (158% DV), Folate (B9) (59% DV), Thiamin (B1) (48% DV), Vitamin B6 (47% DV) and Niacin (B3) (43% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereal?
100 g contains 729 mg of sodium, 32% of the 2,300 mg Daily Value.
Does cereal have the same nutrition not specified and cooked?
No. Per 100 g, cereal, corn squares has 369 kcal, while cereal, cooked, NFS has 64 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708452. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.