Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES
Whole food · Breakfast Cereals
Photo: Wikipedia
Malt-O-Meal Honey Graham Squares are a crunchy, bite-sized breakfast cereal that delivers a sweet, honey-kissed graham cracker flavor with a satisfying, crisp texture. Each golden square is lightly toasted, offering a nostalgic, comforting taste reminiscent of homemade graham crackers. Nutritionally, it's a carbohydrate-dense option, providing a quick source of energy with 74.68g of carbs per 100g.
Calorie split: 4% protein · 74% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, sweet honey-graham flavor that feels like a treat, and its satisfying crunch that holds up well in milk. It's a versatile cereal, equally enjoyable as a dry snack or a classic breakfast bowl.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (32.7g per 100g) can contribute to blood-sugar spikes and may not be suitable for those monitoring their sugar intake. To counteract this, pair it with a source of protein (like Greek yogurt or milk) and healthy fat (like nuts or seeds) to slow digestion, and practice portion control by measuring a single serving.
Key benefits
- Provides a quick source of energy from carbohydrates
- Contains dietary fiber (4.4g per 100g)
- Fortified with vitamins and minerals typical of breakfast cereals
- Convenient, no-preparation breakfast or snack option
- Offers a sweet, palatable taste that can encourage cereal consumption
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Malt-O-Meal brand was founded in 1919 in Minnesota, and its name originally referred to a hot cereal product, not the sweet, ready-to-eat varieties like these graham squares.
Full nutrition (USDA data · scales with serving)
| Water | 3.6 g |
| Energy | 398 kcal |
| Energy | 1664 kj |
| Protein | 4.5 g |
| Total lipid (fat) | 10.0 g |
| Ash | 7.3 g |
| Carbohydrate, by difference | 74.7 g |
| Fiber, total dietary | 4.4 g |
| Total Sugars | 32.7 g |
| Calcium, Ca | 367 mg |
| Iron, Fe | 33.8 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 137 mg |
| Potassium, K | 226 mg |
| Sodium, Na | 838 mg |
| Zinc, Zn | 13.9 mg |
| Vitamin C, total ascorbic acid | 29.9 mg |
| Thiamin | 1.6 mg |
| Riboflavin | 1.6 mg |
| Niacin | 19.0 mg |
| Vitamin B-6 | 2.0 mg |
| Folate, total | 667 ug |
| Folic acid | 648 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 1121 ug |
| Vitamin B-12 | 5.8 ug |
| Vitamin A, IU | 1959 iu |
| Vitamin E (alpha-tocopherol) | 0.31 mg |
| Vitamin D (D2 + D3), International Units | 152 iu |
| Vitamin D (D2 + D3) | 3.8 ug |
| Vitamin D3 (cholecalciferol) | 3.8 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| Fatty acids, total monounsaturated | 3.1 g |
| Fatty acids, total polyunsaturated | 3.8 g |
| Cholesterol | 0.00 mg |
FAQ
Is this cereal gluten-free?
No, as it contains wheat flour (from graham flour), it is not gluten-free and is not suitable for individuals with celiac disease or gluten sensitivity.
How does it compare nutritionally to a plain toasted oat cereal?
Honey Graham Squares are significantly higher in sugar and lower in fiber than a plain toasted oat cereal, which typically has more whole grains and less added sweetener.
Can it be used in baking?
Yes, it's excellent for creating a sweet, crunchy crust for cheesecakes, pie bars, or as a topping for fruit crisps and cobblers.
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 3.98 kcal/g · 4% calories from protein · 4.4 g fiber · 32.7 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: 3.71 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.