Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon
Whole food · Breakfast Cereals
Photo: Wikipedia
These are crunchy, square-shaped oat cereal pieces with a warm, sweet cinnamon flavor and a satisfying, sturdy texture that holds up well in milk. Nutritionally, they are a high-carbohydrate, moderate-fiber cereal, providing a quick source of energy with a notable 16.67g of sugar per 100g.
Calorie split: 11% protein · 78% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love the comforting, nostalgic cinnamon-sugar flavor and the distinctive crunchy texture that doesn't turn to mush quickly in milk. It's a versatile pantry staple enjoyed as a cereal, a topping for yogurt, or a standalone snack.
⚠️ Watch-outs & how to enjoy it better
The relatively high sugar content (16.67g per 100g) can lead to a blood-sugar spike, especially if eaten alone. To counteract this, pair it with a source of protein or healthy fat, like Greek yogurt, nuts, or a splash of milk, and practice portion control.
Key benefits
- Good source of dietary fiber (8.7g per 100g)
- Provides a quick energy boost from complex carbohydrates
- Contains plant-based protein (11.23g per 100g)
- Convenient, no-cook breakfast or snack option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Quaker Oats Company was the first food product to be trademarked in the United States, with its iconic Quaker man logo registered in 1877.
Full nutrition (USDA data · scales with serving)
| Water | 2.8 g |
| Energy | 379 kcal |
| Energy | 1585 kj |
| Protein | 11.2 g |
| Total lipid (fat) | 4.9 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 78.1 g |
| Fiber, total dietary | 8.7 g |
| Total Sugars | 16.7 g |
| Calcium, Ca | 210 mg |
| Iron, Fe | 29.5 mg |
| Magnesium, Mg | 114 mg |
| Phosphorus, P | 369 mg |
| Potassium, K | 359 mg |
| Sodium, Na | 344 mg |
| Zinc, Zn | 7.1 mg |
| Copper, Cu | 0.46 mg |
| Selenium, Se | 6.3 ug |
| Vitamin C, total ascorbic acid | 12.0 mg |
| Thiamin | 0.75 mg |
| Riboflavin | 0.84 mg |
| Niacin | 9.5 mg |
| Vitamin B-6 | 0.88 mg |
| Folate, total | 726 ug |
| Folic acid | 708 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 1221 ug |
| Choline, total | 31.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 354 ug |
| Retinol | 354 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1182 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 136 ug |
| Vitamin E (alpha-tocopherol) | 3.2 mg |
| Vitamin E, added | 2.7 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 | 0.88 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 | 0.81 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 | 1.6 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 these a good source of whole grains?
Yes, as an oat-based cereal, the primary ingredient is whole grain rolled oats, which provide fiber and nutrients.
Can I eat these on a low-sugar diet?
While they contain added sugar, you can manage intake by using a measured portion (e.g., 1/2 cup) and combining them with unsweetened milk or plain yogurt to balance the meal.
Are these suitable for a vegan diet?
Check the specific product label, as some Quaker cereals may contain honey or vitamin D3 derived from lanolin. Many oatmeal squares are vegan, but ingredient lists vary.
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 · 8.7 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: 0.96 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.