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[N]extrient

Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple

SR Legacy·Comprehensive Reference Data

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

Breakfast Cereals

A 100g serving covers 181% of the daily recommended Folate, making Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (11.3g), fat (4.8g), and carbohydrates (78g) per 100g. Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple packs 380 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. At 347mg of sodium per 100g, Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple provides 8.3g of dietary fiber per 100g (30% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.

Calories380KCAL
Protein11.3G
Fat4.8G
Carbs78G
Fiber8.3G

Calorie Distribution

400kcal
  • Protein11%11.3 g
  • Fat11%4.8 g
  • Carbs78%78 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water2.8G
Energy380KCAL
Protein11.3G
Total lipid (fat)4.8G
Carbohydrate, by difference78.0G
Fiber, total dietary8.3G
Total Sugars16.8G
Cholesterol0MG
Vitamin C, total ascorbic acid11.5MG
Thiamin0.69MG
Riboflavin0.85MG
Niacin9.6MG
Vitamin B-60.88MG
Folate, total723UG
Vitamin B-120UG
Calcium, Ca201MG
Iron, Fe29.0MG
Magnesium, Mg115MG
Phosphorus, P371MG
Potassium, K358MG
Sodium, Na347MG
Zinc, Zn7.2MG
Energy1590kJ
Ash3.1G
Vitamin A, IU1189IU
Fatty acids, total saturated0.87G
Fatty acids, total monounsaturated1.6G
Fatty acids, total polyunsaturated1.5G
Fatty acids, total trans0G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (1 NLEA serving) (56g)2136.3g2.7g43.7g

Scaled from Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple's per-100g values using USDA portion data.

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Nutrient Highlights

  • Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple is a excellent source of Iron (161% DV) — see top foods ranked by Iron
  • Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple is a excellent source of Zinc (65% DV) — see top foods ranked by Zinc
  • Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple is a excellent source of Fiber (30% DV) — see top foods ranked by Fiber
  • Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple is a excellent source of Magnesium (27% DV) — see top foods ranked by Magnesium
  • Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple is a excellent source of Protein (23% DV) — see top foods ranked by Protein

Dietary Considerations

  • The high fiber (8.3g) and low fat profile makes Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple provides 29.0mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Cereals Ready-to-eat Quaker Oatmeal Squares Golden Maple is a meaningful source of folate at 723mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Iron: top 1% (#83 of 8,262)
  • Zinc: top 4% (#330 of 8,262)
  • Fiber: top 5% (#413 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories380
% Daily Value*
Total Fat 4.8G6%
Cholesterol 0MG0%
Sodium 347MG15%
Total Carbohydrate 78.0G28%
Dietary Fiber 8.3G30%
Total Sugars 16.8G
Protein 11.3G23%
Vitamin D 0mcg0%
Calcium 201MG15%
Iron 29.0MG161%
Potassium 358MG8%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 173014.

View on USDA FoodData Central →