Puffed Wheat Squares
Puffed Wheat Squares are a classic Canadian no-bake treat, typically made from puffed wheat cereal bound together with a sweet, sticky mixture of brown sugar, corn syrup, butter, and often cocoa or vanilla. They are a popular homemade snack or dessert bar, especially in Western Canada, and are known for their light, chewy texture.
🍽️ Nutrition at a glance
These squares are very high in carbohydrates, primarily from the cereal and added sugars, and contain a moderate amount of fat from the butter. They provide a quick energy boost and some small amounts of iron and B vitamins from the fortified cereal, with a typical square containing roughly 150-200 calories.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 2 g |
| Carbs | 32 g |
| Fat | 6 g |
| Fiber | 1 g |
| Sugar | 18 g |
| Sodium | 120 mg |
| Iron | 4.5 mg |
| Niacin (B3) | 6 mg |
| Vitamin B6 | 0.6 mg |
| Folate | 120 µg |
| Thiamin (B1) | 0.45 mg |
| Riboflavin (B2) | 0.5 mg |
| Magnesium | 30 mg |
| Phosphorus | 80 mg |
Per 1 square (approx. 60 g) · estimated, varies by recipe
💡 What's interesting
Culturally, they are a nostalgic staple in Canadian prairie households and community cookbooks, often made for potlucks and bake sales. Nutritionally, they are a prime example of an energy-dense, low-protein snack food, where the puffed wheat itself is light but the binding sauce adds significant sugar and fat.
