Calories in Cereal, oat squares
Generic food Breakfast Cereals
Cereal, oat squares contains 379 kcal per 100 g. A typical serving of 1 cup (45 g) provides about 171 kcal.
Roughly 77% of its calories come from carbohydrates, with 12% from fat and 11% from protein (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 167% of the Daily Value for iron, 133% of the Daily Value for Folate (B9) and 67% 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 | 379 kcal | |
| Total fat C | 5.2 g | 7% |
| Saturated fat C | 0.88 g | 4% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 388 mg | 17% |
| Total carbohydrates C | 73.3 g | 27% |
| Dietary fiber C | 8 g | 29% |
| Total sugars C | 20.5 g | |
| Protein C | 10.4 g | 21% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.33 mg | 2% |
| Vitamin K C | 1.6 µg | 1% |
| Thiamin (B1) C | 0.81 mg | 67% |
| Riboflavin (B2) C | 0.61 mg | 47% |
| Niacin (B3) C | 6.8 mg | 43% |
| Vitamin B6 C | 0.71 mg | 42% |
| Folate (B9) C | 530 µg | 133% |
| Vitamin B12 C | 0.89 µg | 37% |
| Choline C | 32 mg | 6% |
| Calcium C | 358 mg | 28% |
| Iron C | 30.1 mg | 167% |
| Magnesium C | 109 mg | 26% |
| Phosphorus C | 324 mg | 26% |
| Potassium C | 287 mg | 6% |
| Zinc C | 2.9 mg | 26% |
| Copper C | 0.31 mg | 35% |
| Selenium C | 23 µg | 42% |
% 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 11%
- Carbohydrates 77%
- Fat 12%
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
- Protein10.4 gabove the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 9.5 g)
- Fiber8 gbelow the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 8.4 g)
- Sugars20.5 gin the top quarter of ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 12.6 g)
- Fat5.2 gin the top quarter of ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 2.5 g)
- Saturated fat0.88 gin the top quarter of ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 0.33 g)
- Sodium388 mgbelow the median for ready-to-eat cereal, lower sugar (=<21.2g/100g) (median 517 mg)
- Protein per 100 kcal2.7 gprotein density, useful for comparing foods with different calorie levels
- Water8.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.6 g |
|---|---|
| Polyunsaturated fat C | 1.8 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 | 1.7 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 | 0.016 g |
| SFA 14:0 C | 0.008 g |
| SFA 16:0 C | 0.74 g |
| SFA 18:0 C | 0.047 g |
| MUFA 18:1 C | 1.6 g |
| PUFA 18:3 C | 0.079 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.008 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 142 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 8.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 297 µg |
| Folate, food C | 25 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0.89 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 squares | 369 | 7.9 g | 77.1 g | 2.6 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 |
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, FAMILIA | 388 | 9.5 g | 73.8 g | 6.3 g |
| Cereals ready-to-eat, ALPEN | 352 | 11.2 g | 75.7 g | 3.3 g |
| Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | 374 | 10 g | 77.7 g | 4.4 g |
| Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | 380 | 10 g | 78 g | 3 g |
| Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar | 376 | 10.2 g | 71.6 g | 7.5 g |
| Cereals ready-to-eat, POST, ALPHA-BITS | 389 | 10 g | 80.3 g | 4.6 g |
| Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | 358 | 10.3 g | 72.2 g | 5.6 g |
| Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | 380 | 11.3 g | 78 g | 4.8 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 379 kcal. 1 cup (45 g): about 171 kcal. 1 prepackaged single serving (30 g): about 114 kcal.
Is cereal high in protein?
Cereal contains 10.4 g of protein per 100 g (21% of the 50 g Daily Value), or 4.7 g in 1 cup (45 g). About 11% of its calories come from protein. Compared with other ready-to-eat cereal, lower sugar (=<21.2g/100g), that is above the median (median 9.5 g).
How many carbs are in cereal?
Cereal has 73.3 g of total carbohydrates per 100 g, including 8 g of fiber and 20.5 g of sugars.
How much fat is in cereal?
Cereal contains 5.2 g of fat per 100 g, of which 0.88 g is saturated (4% 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 (167% DV), Folate (B9) (133% DV), Thiamin (B1) (67% DV), Riboflavin (B2) (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 388 mg of sodium, 17% of the 2,300 mg Daily Value.
Does cereal have the same nutrition not specified and cooked?
No. Per 100 g, cereal, oat squares has 379 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 2708466. 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.