Wheat squares cereal

USDA name: Cereal, wheat squares

107 calories in 1 prepackaged single serving (30 g). 10.5 g protein, 75 g carbs and 1.5 g fat per 100 g.

Serving
1
= 30 g
107KCAL

Wheat squares cereal, 1 prepackaged single serving

107 calories

Protein
3.1 g
Carbs
22.5 g
Fat
0.46 g
Fiber
4 g
Sugars
3 g

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.

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 the 20 foods in Ready-to-eat cereal, lower sugar (=<21.2g/100g), per 100 g.

  • Calories

    Lower than 100%

    leastmost

  • Total fat

    Lower than 85%

    leastmost

  • Fiber

    Higher than 85%

    leastmost

  • Calcium

    Higher than 75%

    leastmost

  • Protein

    Higher than 70%

    leastmost

  • Sugars

    Lower than 65%

    leastmost

Questions

How many calories are in wheat squares cereal?
1 prepackaged single serving (30 g) has 107 calories, 3.1 g of protein, 22.5 g of carbohydrates and 0.46 g of fat.
How much protein is in wheat squares cereal?
10.5 g per 100 g, which is 12% of its calories.
How many net carbs are in wheat squares cereal?
61.5 g per 100 g: 75 g of carbohydrates minus 13.5 g of fiber.

Similar foods

All 65 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.