Cereal, oat squares
Common food
Photo: Wikipedia
Oat squares are a crunchy, toasted breakfast cereal made from whole oat groats, offering a satisfying, nutty flavor and a sturdy, square shape that holds up in milk. They provide a notable 10.4g of protein and 8g of fiber per 100g, making them a more substantial and filling option than many sugary cereals. The texture is distinctly crisp, often with a light sweetness from 20.52g of sugar, creating a balanced taste profile for a quick meal.
Calorie split: 11% protein · 77% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love oat squares for their satisfying crunch and the way they maintain texture in milk without becoming soggy too quickly. Their mild, toasty oat flavor makes them a versatile base that pairs well with fresh fruit, nuts, or a splash of honey, appealing to both children and adults seeking a quick, wholesome breakfast.
⚠️ Watch-outs & how to enjoy it better
The 20.52g of sugar per 100g can lead to blood-sugar spikes, especially if eaten alone, and some brands may contain added sodium or common allergens like wheat or soy. To counteract this, pair the cereal with a source of protein and healthy fat, such as Greek yogurt, nuts, or a dollop of nut butter, to slow sugar absorption and increase satiety. Opt for a smaller portion (e.g., 30g) and supplement with fresh berries or seeds to boost fiber and nutrient density without excess sugar.
Key benefits
- High in dietary fiber (8g per 100g) for digestive health and satiety.
- Good source of plant-based protein (10.4g per 100g) for muscle maintenance.
- Contains complex carbohydrates for sustained energy release.
- Convenient, no-cook breakfast option with a long shelf life.
- Often fortified with vitamins and minerals like iron and B vitamins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Oat squares are often made from whole oat groats that are steamed, rolled, and toasted, a process that preserves more of the oat's natural fiber and nutrients compared to highly refined cereals.
Full nutrition (USDA data · scales with serving)
| Water | 8.6 g |
| Energy | 379 kcal |
| Protein | 10.4 g |
| Total lipid (fat) | 5.2 g |
| Carbohydrate, by difference | 73.3 g |
| Fiber, total dietary | 8.0 g |
| Total Sugars | 20.5 g |
| Calcium, Ca | 358 mg |
| Iron, Fe | 30.1 mg |
| Magnesium, Mg | 109 mg |
| Phosphorus, P | 324 mg |
| Potassium, K | 287 mg |
| Sodium, Na | 388 mg |
| Zinc, Zn | 2.9 mg |
| Copper, Cu | 0.31 mg |
| Selenium, Se | 23.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.81 mg |
| Riboflavin | 0.61 mg |
| Niacin | 6.8 mg |
| Vitamin B-6 | 0.71 mg |
| Folate, total | 322 ug |
| Folic acid | 297 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 530 ug |
| Choline, total | 32.0 mg |
| Vitamin B-12 | 0.89 ug |
| Vitamin B-12, added | 0.89 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 142 ug |
| Vitamin E (alpha-tocopherol) | 0.33 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.88 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 | 0.02 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.74 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.08 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 oat squares a good source of fiber?
Yes, they provide 8g of dietary fiber per 100g, which is a significant amount and can contribute to daily fiber needs for digestive health.
Can oat squares be part of a weight-loss diet?
They can be, as the high fiber and protein content promotes fullness, but portion control is key due to the sugar content. Pairing with protein-rich foods like yogurt can enhance satiety.
Do oat squares contain gluten?
While oats are naturally gluten-free, many oat square cereals are processed in facilities that handle wheat, so they may contain traces of gluten. Look for certified gluten-free versions if you have celiac disease or gluten sensitivity.
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 3.79 kcal/g · 11% calories from protein · 8.0 g fiber · 20.5 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: 1.35 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.