Calories in Cereals ready-to-eat, QUAKER, Oatmeal Squares
Generic food Breakfast Cereals
Cereals ready-to-eat, QUAKER, Oatmeal Squares contains 379 kcal per 100 g. A 1 cup, 1 NLEA serving (56 g) provides about 212 kcal.
Roughly 78% of its calories come from carbohydrates, with 11% from protein and 11% from fat (estimated with general energy factors).
That is close to the median for breakfast cereals on FoodFactly (371 kcal per 100 g).
100 g provides 304% of the Daily Value for Folate (B9), 163% of the Daily Value for iron and 132% of the Daily Value for manganese.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories I | 379 kcal | |
| Total fat I | 4.8 g | 6% |
| Saturated fat I | 0.87 g | 4% |
| Trans fat I | 0 g | |
| Cholesterol I | 0 mg | 0% |
| Sodium I | 347 mg | 15% |
| Total carbohydrates I | 77.8 g | 28% |
| Dietary fiber I | 8.3 g | 30% |
| Total sugars I | 16.7 g | |
| Protein I | 11.4 g | 23% |
| Vitamin A C | 356 µg | 40% |
| Vitamin C I | 11.5 mg | 13% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E I | 4.9 mg | 32% |
| Vitamin K C | 1.6 µg | 1% |
| Thiamin (B1) I | 0.68 mg | 57% |
| Riboflavin (B2) I | 0.85 mg | 65% |
| Niacin (B3) I | 9.6 mg | 60% |
| Vitamin B6 I | 0.88 mg | 52% |
| Folate (B9) C | 1,214 µg | 304% |
| Vitamin B12 I | 0 µg | 0% |
| Choline C | 31.6 mg | 6% |
| Calcium I | 201 mg | 15% |
| Iron I | 29.3 mg | 163% |
| Magnesium I | 115 mg | 27% |
| Phosphorus I | 371 mg | 30% |
| Potassium I | 357 mg | 8% |
| Zinc I | 7.2 mg | 65% |
| Copper C | 0.47 mg | 53% |
| Manganese C | 3 mg | 132% |
| Selenium I | 6.9 µg | 13% |
% 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 78%
- Fat 11%
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
- Protein11.4 gin the top quarter of breakfast cereals (median 8.5 g)
- Fiber8.3 gabove the median for breakfast cereals (median 5 g)
- Sugars16.7 gbelow the median for breakfast cereals (median 18.4 g)
- Fat4.8 gabove the median for breakfast cereals (median 3.7 g)
- Saturated fat0.87 gabove the median for breakfast cereals (median 0.63 g)
- Sodium347 mgabove the median for breakfast cereals (median 344 mg)
- Protein per 100 kcal3 gprotein density, useful for comparing foods with different calorie levels
- Water2.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 1.6 g |
|---|---|
| Polyunsaturated fat I | 1.5 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 | 1.5 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 | 0.015 g |
| SFA 14:0 C | 0.007 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 | 0.068 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.008 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.001 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (7)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 136 µg |
| Retinol C | 356 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water I | 2.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash I | 3.3 g |
| Theobromine C | 0 mg |
| Energy I | 1,586 kJ |
| Vitamin A, IU I | 1,188 IU |
| Folic acid C | 703 µg |
| Folate, food C | 19 µg |
| Vitamin E, added C | 4.3 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Cereals ready-to-eat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | 339 | 10.9 g | 80.7 g | 2.1 g |
| Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | 380 | 10 g | 78 g | 3 g |
| Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted Cooked | 401 | 7.1 g | 81.2 g | 5.5 g |
| Cereals ready-to-eat, frosted oat cereal with marshmallows | 400 | 7.1 g | 84.7 g | 3.3 g |
| Cereals ready-to-eat, WEETABIX whole grain cereal | 371 | 11.4 g | 81.5 g | 2.9 g |
| Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | 378 | 7.9 g | 74.3 g | 7.1 g |
| Cereals ready-to-eat, ALPEN | 352 | 11.2 g | 75.7 g | 3.3 g |
| Cereals ready-to-eat, FAMILIA | 388 | 9.5 g | 73.8 g | 6.3 g |
| Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | 385 | 7.1 g | 76.2 g | 5.6 g |
| Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds | 409 | 7.7 g | 79.6 g | 7.3 g |
| Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | 403 | 9 g | 73 g | 10.5 g |
| Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | 390 | 9.8 g | 70.9 g | 8.8 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 |
|---|---|---|---|---|
| Cereal, O's, NFS | 379 | 10.5 g | 72 g | 5.8 g |
| Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | 358 | 10.3 g | 72.2 g | 5.6 g |
| Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar | 376 | 10.2 g | 71.6 g | 7.5 g |
| Cereal, oat squares | 379 | 10.4 g | 73.3 g | 5.2 g |
| Cereal, reduced sugar | 376 | 8.4 g | 76.9 g | 3.7 g |
| Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | 350 | 8.8 g | 79.4 g | 1.9 g |
| Cereal, wheat flakes | 359 | 10.1 g | 76.3 g | 1.5 g |
| Cereal, shredded wheat, flavored | 367 | 9.5 g | 78.9 g | 1.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cereals ready-to-eat?
100 g of cereals ready-to-eat has 379 kcal. 1 cup, 1 NLEA serving (56 g): about 212 kcal.
Is cereals ready-to-eat high in protein?
Cereals ready-to-eat contains 11.4 g of protein per 100 g (23% of the 50 g Daily Value), or 6.4 g in 1 cup, 1 NLEA serving (56 g). About 11% of its calories come from protein. Compared with other breakfast cereals, that is among the highest quarter (median 8.5 g).
How many carbs are in cereals ready-to-eat?
Cereals ready-to-eat has 77.8 g of total carbohydrates per 100 g, including 8.3 g of fiber and 16.7 g of sugars.
How much fat is in cereals ready-to-eat?
Cereals ready-to-eat contains 4.8 g of fat per 100 g, of which 0.87 g is saturated (4% of the Daily Value).
What vitamins and minerals does cereals ready-to-eat contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (304% DV), iron (163% DV), manganese (132% DV), Riboflavin (B2) (65% DV) and zinc (65% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereals ready-to-eat?
100 g contains 347 mg of sodium, 15% of the 2,300 mg Daily Value.
Does cereals ready-to-eat have the same nutrition not specified and cooked?
No. Per 100 g, cereals ready-to-eat, QUAKER, Oatmeal Squares has 379 kcal, while cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted has 401 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 174622. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.