Wheat squares cereal

USDA name: Cereal, wheat squares

107 calories in 1 prepackaged single serving (30 g). Per 100 g, protein: 10.5 g, carbohydrates: 75 g, fat: 1.5 g.

Among the other records in Ready-to-eat cereal, lower sugar (=<21.2g/100g), per 100 g: less calories than 95%, and more fiber than 89%.

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Serving
1
= 30 g
107KCAL
Where the calories come from

Wheat squares cereal, 1 prepackaged single serving

107 calories

  • Protein3.1 g12% of calories
  • Carbs22.5 g84% of calories

    incl. 4 g fiber · 3 g sugars

  • Fat0.46 g4% of calories

Nutrition Facts

Serving size1 prepackaged single serving (30 g)
Amount per serving
Calories107
% Daily Value*
Total Fat 0.46 g1%
Saturated Fat 0.041 g0%
Cholesterol 0 mg0%
Sodium 173 mg8%
Total Carbohydrate 22.5 g8%
Dietary Fiber 4 g14%
Total Sugars 3 g
Protein 3.1 g
Vitamin D 1.5 mcg8%
Calcium 101 mg8%
Iron 8.3 mg46%
Potassium 39.3 mg1%

* 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

  • Thiamin (B1)18% 0.21 mg
  • Folate17% 66.9 µg
  • Niacin (B3)14% 2.2 mg
  • Vitamin B612% 0.21 mg
  • Riboflavin (B2)11% 0.15 mg
  • Vitamin B1211% 0.27 µg
  • Vitamin C8% 6.8 mg
  • Vitamin D8% 1.5 µg

Little or none: Choline, Vitamin E, Vitamin K, Vitamin A.

minerals

% of the Daily Value in this serving

  • Iron46% 8.3 mg
  • Selenium10% 5.3 µg
  • Calcium8% 101 mg
  • Sodium8% 173 mg
  • Copper6% 0.056 mg
  • Phosphorus3% 35.1 mg
  • Zinc3% 0.3 mg
  • Magnesium2% 9.3 mg
  • Potassium1% 39.3 mg

How it compares

Against other records in Ready-to-eat cereal, lower sugar (=<21.2g/100g), per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Calories

    Lower than 95%

    Same value as 1 of 19 other records.

    leastmost

  • Fiber

    Higher than 89%

    Same value as 0 of 19 other records.

    leastmost

  • Total fat

    Lower than 84%

    Same value as 0 of 19 other records.

    leastmost

  • Calcium

    Higher than 79%

    Same value as 0 of 19 other records.

    leastmost

  • Protein

    Higher than 74%

    Same value as 0 of 19 other records.

    leastmost

  • Sodium

    Higher than 68%

    Same value as 0 of 19 other records.

    leastmost

Questions

How many calories are in wheat squares cereal?
1 prepackaged single serving (30 g): 107 calories; protein: 3.1 g, carbohydrates: 22.5 g, fat: 0.46 g.
How much protein is in wheat squares cereal?
10.5 g per 100 g. Its estimated share of calories is 12%, using 4 kcal per gram of protein.
How many net carbs are in wheat squares cereal?
61.5 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water9.7 g
Energy356 kcal
Protein10.5 g
Total lipid (fat)1.5 g
Carbohydrate, by difference75 g
Fiber, total dietary13.5 g
Total Sugars10.1 g
Calcium, Ca338 mg
Iron, Fe27.8 mg
Magnesium, Mg31 mg
Phosphorus, P117 mg
Potassium, K131 mg
Sodium, Na578 mg
Zinc, Zn1 mg
Copper, Cu0.19 mg
Selenium, Se17.6 µg
Vitamin C, total ascorbic acid22.8 mg
Thiamin0.71 mg
Riboflavin0.49 mg
Niacin7.3 mg
Vitamin B-60.71 mg
Folate, total139 µg
Folic acid119 µg
Folate, food20 µg
Folate, DFE223 µg
Choline, total9.1 mg
Vitamin B-120.89 µg
Vitamin B-12, added0.89 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin16 µg
Vitamin E (alpha-tocopherol)0.05 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)5 µg
Vitamin K (phylloquinone)0.3 µg
Fatty acids, total saturated0.14 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00 g
SFA 16:00.13 g
SFA 18:00.006 g
Fatty acids, total monounsaturated0.076 g
MUFA 16:10 g
MUFA 18:10.076 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.36 g
PUFA 18:20.34 g
PUFA 18:30.019 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2708476, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.