Quaker Oatmeal Squares, Golden Maple

USDA name: Cereals ready-to-eat, Quaker Oatmeal Squares, Golden Maple

213 calories in 1 cup (1 NLEA serving) (56 g). Per 100 g, protein: 11.3 g, carbohydrates: 78 g, fat: 4.8 g.

Among the other records in Breakfast Cereals, per 100 g: more protein than 81%, and more vitamin C than 79%.

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Serving
1
= 56 g
213KCAL
Where the calories come from

Quaker Oatmeal Squares, Golden Maple, 1 cup (1 NLEA serving)

213 calories

  • Protein6.3 g11% of calories
  • Carbs43.7 g78% of calories

    incl. 4.6 g fiber · 9.4 g sugars

  • Fat2.7 g11% of calories

Nutrition Facts

Serving size1 cup (1 NLEA serving) (56 g)
Amount per serving
Calories213
% Daily Value*
Total Fat 2.7 g3%
Saturated Fat 0.49 g2%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 194 mg8%
Total Carbohydrate 43.7 g16%
Dietary Fiber 4.6 g17%
Total Sugars 9.4 g
Protein 6.3 g
Calcium 113 mg9%
Iron 16.2 mg90%
Potassium 200 mg4%

* 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. — means not reported. Estimates use the assumptions explained on this page.

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vitamins

% of the Daily Value in this serving

  • Folate101% 405 µg
  • Riboflavin (B2)37% 0.48 mg
  • Niacin (B3)34% 5.4 mg
  • Thiamin (B1)32% 0.38 mg
  • Vitamin B629% 0.49 mg
  • Vitamin C7% 6.4 mg

Little or none: Vitamin B12.

minerals

% of the Daily Value in this serving

  • Iron90% 16.2 mg
  • Zinc37% 4 mg
  • Phosphorus17% 208 mg
  • Magnesium15% 64.4 mg
  • Calcium9% 113 mg
  • Sodium8% 194 mg
  • Potassium4% 200 mg

How it compares

Against other records in Breakfast Cereals, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Protein

    Higher than 81%

    Same value as 0 of 194 other records.

    leastmost

  • Vitamin C

    Higher than 79%

    Same value as 2 of 193 other records.

    leastmost

  • Iron

    Higher than 77%

    Same value as 1 of 194 other records.

    leastmost

  • Potassium

    Higher than 74%

    Same value as 3 of 194 other records.

    leastmost

  • Calcium

    Higher than 71%

    Same value as 1 of 194 other records.

    leastmost

  • Fiber

    Higher than 66%

    Same value as 3 of 194 other records.

    leastmost

Questions

How many calories are in quaker oatmeal squares, golden maple?
1 cup (1 NLEA serving) (56 g): 213 calories; protein: 6.3 g, carbohydrates: 43.7 g, fat: 2.7 g.
How much protein is in quaker oatmeal squares, golden maple?
11.3 g per 100 g. Its estimated share of calories is 12%, using 4 kcal per gram of protein.
How many net carbs are in quaker oatmeal squares, golden maple?
69.7 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 29 reported nutrients, per 100 g+
Water2.8 g
Energy380 kcal
Energy1,590 kj
Protein11.3 g
Total lipid (fat)4.8 g
Ash3.1 g
Carbohydrate, by difference78 g
Fiber, total dietary8.3 g
Total Sugars16.8 g
Calcium, Ca201 mg
Iron, Fe29 mg
Magnesium, Mg115 mg
Phosphorus, P371 mg
Potassium, K358 mg
Sodium, Na347 mg
Zinc, Zn7.2 mg
Vitamin C, total ascorbic acid11.5 mg
Thiamin0.69 mg
Riboflavin0.85 mg
Niacin9.6 mg
Vitamin B-60.88 mg
Folate, total723 µg
Vitamin B-120 µg
Vitamin A, IU1,189 iu
Fatty acids, total saturated0.87 g
Fatty acids, total monounsaturated1.6 g
Fatty acids, total polyunsaturated1.5 g
Fatty acids, total trans0 g
Cholesterol0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 173014, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.