Cereals ready-to-eat, QUAKER, Oatmeal Squares
Whole food · Breakfast Cereals
Photo: Wikipedia
Quaker Oatmeal Squares are a crunchy, toasted cereal made from whole grain oats, shaped into small, textured squares. They offer a satisfying, slightly sweet, and nutty flavor with a firm, crisp bite that softens just enough in milk. With 8.3g of fiber per 100g, they are a notable source of whole-grain nutrition for a ready-to-eat cereal.
Calorie split: 11% protein · 78% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love the unique, hearty texture that stays crunchy longer than many flakes, and the subtle, toasty oat flavor that isn't overly sweet. It's a versatile staple, perfect with cold milk, sprinkled on yogurt, or even eaten dry by the handful.
⚠️ Watch-outs & how to enjoy it better
The cereal contains 16.69g of sugar per 100g, which can contribute to blood-sugar spikes if eaten in large portions alone. To counteract this, pair it with a source of protein or fat like Greek yogurt or a handful of nuts, and stick to a measured serving. It also typically contains wheat, making it unsuitable for those with celiac disease or gluten intolerance.
Key benefits
- Good source of dietary fiber from whole grain oats
- Provides plant-based protein (11.38g per 100g)
- Fortified with essential vitamins and minerals
- Convenient, no-cook breakfast or snack option
- Whole grain food, which is part of a healthy diet
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The distinctive square shape was patented by Quaker in the 1960s and was specifically engineered to resist getting soggy in milk for longer.
Full nutrition (USDA data · scales with serving)
| Water | 2.8 g |
| Energy | 379 kcal |
| Energy | 1586 kj |
| Protein | 11.4 g |
| Total lipid (fat) | 4.8 g |
| Ash | 3.3 g |
| Carbohydrate, by difference | 77.8 g |
| Fiber, total dietary | 8.3 g |
| Total Sugars | 16.7 g |
| Calcium, Ca | 201 mg |
| Iron, Fe | 29.3 mg |
| Magnesium, Mg | 115 mg |
| Phosphorus, P | 371 mg |
| Potassium, K | 357 mg |
| Sodium, Na | 347 mg |
| Zinc, Zn | 7.2 mg |
| Copper, Cu | 0.47 mg |
| Manganese, Mn | 3.0 mg |
| Selenium, Se | 6.9 ug |
| Vitamin C, total ascorbic acid | 11.5 mg |
| Thiamin | 0.68 mg |
| Riboflavin | 0.85 mg |
| Niacin | 9.6 mg |
| Vitamin B-6 | 0.88 mg |
| Folate, total | 722 ug |
| Folic acid | 703 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 1214 ug |
| Choline, total | 31.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 356 ug |
| Retinol | 356 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1188 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 136 ug |
| Vitamin E (alpha-tocopherol) | 4.9 mg |
| Vitamin E, added | 4.3 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| 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 | 0.87 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 | 0.01 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 | 1.5 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.07 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Are Quaker Oatmeal Squares a healthy cereal choice?
They can be a good part of a balanced diet, offering whole grains, fiber, and protein. However, they are moderately high in added sugar, so mindful portioning is recommended.
Is this cereal gluten-free?
No, it is made with whole grain oats and typically contains wheat flour. It is not suitable for a gluten-free diet.
How does it compare nutritionally to instant oatmeal?
As a ready-to-eat cereal, it is lower in water content and more calorie-dense by weight than cooked oatmeal. It often has more added sugar but provides similar whole-grain benefits.
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 · 12% calories from protein · 8.3 g fiber · 16.7 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: 0.97 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.