Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple
1 cup, (1 NLEA serving) (56 g): 213 kcal, 6.3 g protein, 43.7 g carbohydrate and 2.7 g fat.
Log 1 cup, (1 NLEA serving) (56 g) to todayCompare 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 — | |
| Calcium 110mg | 8% |
| Iron 16.2mg | 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 the source has no value; ≥ is a lower bound. The source 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 (90% DV), Zinc (37% DV), Thiamin (B1) (32% DV), Riboflavin (B2) (37% DV), Niacin (B3) (34% DV), Vitamin B6 (29% DV), Folate (101% 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 on BasalFit.
- Calories: less than 14% of foods
- Protein: more than 58% of foods
- Total fat: less than 51% of foods
- Carbohydrate: more than 96% of foods
- Dietary fiber: more than 95% of foods
- Total sugars: less than 13% of foods
- Sodium: less than 23% of foods
All nutrients (26)
Amounts for 1 cup, (1 NLEA serving) (56 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 213 kcal | 380 kcal | |
| Protein | 6.33 g | 11.3 g | 13% |
| Carbohydrate | 43.7 g | 78 g | 16% |
| Dietary fiber | 4.65 g | 8.3 g | 17% |
| Total sugars | 9.42 g | 16.8 g | |
| Water | 1.54 g | 2.75 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 2.7 g | 4.83 g | 3% |
| Saturated fat | 0.489 g | 0.874 g | 2% |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.893 g | 1.59 g | |
| Polyunsaturated fat | 0.853 g | 1.52 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 113 mg | 201 mg | 9% |
| Iron | 16.2 mg | 29 mg | 90% |
| Magnesium | 64.4 mg | 115 mg | 15% |
| Phosphorus | 208 mg | 371 mg | 17% |
| Potassium | 200 mg | 358 mg | 4% |
| Sodium | 194 mg | 347 mg | 8% |
| Zinc | 4.02 mg | 7.18 mg | 37% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin C | 6.44 mg | 11.5 mg | 7% |
| Thiamin (B1) | 0.385 mg | 0.687 mg | 32% |
| Riboflavin (B2) | 0.476 mg | 0.85 mg | 37% |
| Niacin (B3) | 5.36 mg | 9.58 mg | 34% |
| Vitamin B6 | 0.493 mg | 0.88 mg | 29% |
| Folate | 405 mcg | 723 mcg | 101% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
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Sources
- USDA FoodData Central record 173014 (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.