Cereals ready-to-eat, QUAKER, Oatmeal Squares

1 cup, (1 NLEA serving) (56 g): 212 kcal, 6.4 g protein, 43.6 g carbohydrate and 2.7 g fat.

Log 1 cup, (1 NLEA serving) (56 g) to today

Compare with another food

Nutrition Facts

Serving size1 cup, (1 NLEA serving) (56 g)

Amount per serving

Calories210

% Daily Value*

Total Fat 2.5g	3%
Saturated Fat 0g	2%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 190mg	8%
Total Carbohydrate 44g	16%
Dietary Fiber 5g	17%
Total Sugars 9g
Includes Added Sugars ≤9g	≤19%
Protein 6g	13%
Vitamin D 0mcg	0%
Calcium 110mg	8%
Iron 16.4mg	90%
Potassium 200mg	4%

* The % Daily Value (DV) 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup, (1 NLEA serving) (56 g) gives you

High in Iron (91% DV), Zinc (37% DV), Copper (29% DV), Manganese (74% DV), Vitamin A (22% DV), Thiamin (B1) (32% DV), Riboflavin (B2) (37% DV), Niacin (B3) (33% DV), Vitamin B6 (29% DV), Folate (170% DV)

Low in total fat, saturated fat, cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

11% protein · 78% carbohydrate · 11% fat

Protein: 6 g 11%
Carbs: 44 g 78%
Fat: 3 g 11%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 16% of foods
Protein: more than 56% of foods
Total fat: less than 50% of foods
Carbohydrate: more than 96% of foods
Dietary fiber: more than 94% of foods
Total sugars: less than 14% of foods
Sodium: less than 25% of foods

All nutrients (38)

Amounts for 1 cup, (1 NLEA serving) (56 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	212 kcal	379 kcal
Protein	6.37 g	11.4 g	13%
Carbohydrate	43.6 g	77.8 g	16%
Dietary fiber	4.65 g	8.3 g	17%
Total sugars	9.35 g	16.7 g
Water	1.54 g	2.75 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	2.7 g	4.83 g	3%
Saturated fat	0.489 g	0.873 g	2%
Trans fat	0 g	0 g
Monounsaturated fat	0.893 g	1.59 g
Polyunsaturated fat	0.853 g	1.52 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	113 mg	201 mg	9%
Iron	16.4 mg	29.3 mg	91%
Magnesium	64.4 mg	115 mg	15%
Phosphorus	208 mg	371 mg	17%
Potassium	200 mg	357 mg	4%
Sodium	194 mg	347 mg	8%
Zinc	4.02 mg	7.18 mg	37%
Copper	0.265 mg	0.474 mg	29%
Manganese	1.7 mg	3.04 mg	74%
Selenium	3.86 mcg	6.9 mcg	7%

Vitamins (12)
Nutrient	Portion	100 g	% DV
Vitamin A	199 mcg	356 mcg	22%
Vitamin C	6.44 mg	11.5 mg	7%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	2.72 mg	4.86 mg	18%
Vitamin K	0.896 mcg	1.6 mcg	1%
Thiamin (B1)	0.382 mg	0.683 mg	32%
Riboflavin (B2)	0.476 mg	0.85 mg	37%
Niacin (B3)	5.36 mg	9.57 mg	33%
Vitamin B6	0.493 mg	0.88 mg	29%
Folate	680 mcg	1214 mcg	170%
Vitamin B12	0 mcg	0 mcg	0%
Choline	17.7 mg	31.6 mg	3%

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 174622(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.