Cereal, corn squares, flavored
Common food
Photo: Wikipedia
Cereal corn squares are a crispy, sweetened breakfast staple made from toasted corn grits, often shaped into small, bite-sized squares or pillows. They deliver a satisfying crunch that softens into a slightly chewy texture when milk is added. Nutritionally, they are a high-carbohydrate, low-fat food, with a significant portion of their calories coming from added sugars.
Calorie split: 6% protein · 86% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love them for their sweet, often vanilla or honey-kissed flavor and the iconic crunch that defines a classic cereal experience. They are a nostalgic, no-fuss breakfast or snack that pairs perfectly with cold milk or can be eaten dry by the handful.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (nearly 26g per 100g) can lead to a rapid blood-sugar spike and subsequent crash, leaving you hungry soon after. To counteract this, pair a measured portion with a source of protein and healthy fat, like a handful of nuts or a dollop of Greek yogurt, to slow digestion and stabilize energy. Those monitoring sugar intake should treat this as an occasional treat rather than a daily staple.
Key benefits
- Quick and convenient source of energy
- Fortified with essential vitamins and minerals like iron and B vitamins
- Low in fat, making it a lighter breakfast option
- Provides some dietary fiber for digestive health
- A familiar, comforting taste for many, especially children
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic cereal square shape was popularized in the mid-20th century as a marketing innovation to make the product more visually appealing and fun for children, moving beyond simple flakes or puffs.
Full nutrition (USDA data · scales with serving)
| Water | 7.9 g |
| Energy | 380 kcal |
| Protein | 5.6 g |
| Total lipid (fat) | 3.3 g |
| Carbohydrate, by difference | 80.7 g |
| Fiber, total dietary | 4.7 g |
| Total Sugars | 25.9 g |
| Calcium, Ca | 325 mg |
| Iron, Fe | 9.8 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 74.0 mg |
| Potassium, K | 102 mg |
| Sodium, Na | 662 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 8.7 ug |
| Vitamin C, total ascorbic acid | 23.0 mg |
| Thiamin | 0.57 mg |
| Riboflavin | 0.52 mg |
| Niacin | 6.8 mg |
| Vitamin B-6 | 0.76 mg |
| Folate, total | 140 ug |
| Folic acid | 120 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 224 ug |
| Choline, total | 6.3 mg |
| Vitamin B-12 | 0.90 ug |
| Vitamin B-12, added | 0.90 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 58.0 ug |
| Carotene, alpha | 38.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 978 ug |
| Vitamin E (alpha-tocopherol) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 5.0 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.28 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.20 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.0 g |
| PUFA 18:2 | 0.88 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereal.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
Are corn squares a whole grain food?
It depends on the specific product. Check the ingredients list; if the first ingredient is 'whole grain corn' or 'whole corn flour,' it is a whole grain cereal. If it lists 'corn flour' or 'degerminated corn grits,' it is made with refined grains.
Can I eat this cereal if I'm gluten-free?
Corn is naturally gluten-free. However, cross-contamination can occur during manufacturing. Always look for a certified gluten-free label on the packaging if you have celiac disease or severe sensitivity.
Why does the milk turn a different color?
The milk often takes on a yellowish or slightly orange tint from the food coloring (like Yellow 6 or annatto) used to give the cereal its golden hue. This is purely cosmetic and safe to consume.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.80 kcal/g · 6% calories from protein · 4.7 g fiber · 25.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 6.49 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.