Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple
Whole food · Breakfast Cereals
Quaker Oatmeal Squares in Golden Maple flavor are a crunchy, square-shaped ready-to-eat cereal made from whole grain oats. They deliver a satisfying, hearty texture with a warm, sweet maple taste and a notable 8.3 grams of fiber per 100g serving. At 380 kcal per 100g, they are a calorie-dense option that provides substantial energy and plant-based protein.
Calorie split: 11% protein · 78% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love the distinct, satisfying crunch and the comforting, sweet maple flavor that makes breakfast feel like a treat. Its versatility as a dry cereal, snack, or topping for yogurt and smoothie bowls makes it a pantry staple for many.
⚠️ Watch-outs & how to enjoy it better
The cereal is high in carbohydrates (78g per 100g) and added sugars (16.82g per 100g), which can lead to blood sugar spikes if eaten alone. To counteract this, pair it with a source of protein and healthy fat, like Greek yogurt or a handful of nuts, and practice portion control by sticking to a single serving.
Key benefits
- Excellent source of dietary fiber (8.3g per 100g)
- Good plant-based protein content (11.3g per 100g)
- Provides whole grain oats as a primary ingredient
- Convenient, no-cook breakfast or snack option
- Contains added vitamins and minerals typical of fortified cereals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'squares' shape was specifically engineered by Quaker in the 1980s to solve the problem of cereal becoming soggy too quickly in milk, allowing it to maintain its signature crunch longer.
Full nutrition (USDA data · scales with serving)
| Water | 2.8 g |
| Energy | 380 kcal |
| Energy | 1590 kj |
| Protein | 11.3 g |
| Total lipid (fat) | 4.8 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 78.0 g |
| Fiber, total dietary | 8.3 g |
| Total Sugars | 16.8 g |
| Calcium, Ca | 201 mg |
| Iron, Fe | 29.0 mg |
| Magnesium, Mg | 115 mg |
| Phosphorus, P | 371 mg |
| Potassium, K | 358 mg |
| Sodium, Na | 347 mg |
| Zinc, Zn | 7.2 mg |
| Vitamin C, total ascorbic acid | 11.5 mg |
| Thiamin | 0.69 mg |
| Riboflavin | 0.85 mg |
| Niacin | 9.6 mg |
| Vitamin B-6 | 0.88 mg |
| Folate, total | 723 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 1189 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.87 g |
| Fatty acids, total monounsaturated | 1.6 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is Quaker Oatmeal Squares a healthy cereal choice?
It can be part of a balanced diet due to its high fiber and protein content from whole grain oats. However, it's important to note the relatively high sugar content per serving and to consume it in moderation as part of a varied breakfast.
How does it differ from regular oatmeal?
This is a ready-to-eat, pre-cooked and toasted cereal, whereas regular oatmeal (rolled or steel-cut oats) requires cooking. The processing gives it a crunchy texture and a different nutritional profile, often with added sugars and fortifications.
Can I use it in baking recipes?
Yes, it's excellent for adding texture. Crush it to use as a topping for fruit crisps, mix it into muffin batter, or press it into the base for no-bake dessert bars. Its sturdy structure holds up well to moisture.
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 · 12% calories from protein · 8.3 g fiber · 16.8 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.