🧪 Nutrition Facts
- Calories 212.2
- Total Fat 2.7 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 193.8 mg
- Potassium 199.9 mg
- Total Carbohydrate 43.6 g
- Dietary Fiber 4.6 g
- Sugars 9.4 g
- Protein 6.4 g
- Vitamin A 665.3 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.5 mg
- Vitamin C 7.5 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 112.6 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 16.5 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 5.4 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 207.8 mg
- Riboflavin 0.5 mg
- Thiamin 0.6 mg
- Zinc 4.0 mg
📋 Nutrition Summary
With 212.2 calories per serving (1 Serving (56.0g)), Quaker Oatmeal Squares Brown Sugar 14.5 Ounce Paper Box is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 43.6g per serving (77.8% of calories), with a good 4.6g of dietary fiber. It contains 16.5mg of iron (92% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Whole Grain Oat Flour, Whole Wheat Flour, Brown Sugar, Sugar, Maltodextrin, Malted Barley Extract, Molasses, Salt, Calcium Carbonate, Sodium Bicarbonate, Natural Flavor, Yellow 5, Sodium Ascorbate, Reduced Iron, Yellow 6, Alpha Tocopheryl Acetate (vitamin E), Bht (preservative), Niacinamide (vitamin B3), Zinc Oxide, Thiamin Mononitrate (vitamin B1), Folic Acid, Pyridoxine Hydrochloride (vitamin B6), Vitamin a Palmitate, Riboflavin (vitamin B2).
🔬 Ingredient Analysis
Artificial Preservatives: Bht
Artificial Colours: Yellow 5, Yellow 6
Fortification / Enrichment Agents: Reduced Iron, Niacinamide, Riboflavin, Pyridoxine Hydrochloride, Folic Acid, Vitamin A Palmitate, Zinc Oxide, Calcium Carbonate, Sodium Ascorbate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Quaker Oatmeal Squares Brown Sugar 14.5 Ounce Paper Box — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Quaker Oatmeal Squares Brown Sugar 14.5 Ounce Paper Box contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 212.2 kcal | 10.6% |
| Total Fat | 2.7 g | 3% |
| Saturated Fat | 0.5 g | 2% |
| Sodium | 193.8 mg | 8% |
| Total Carbohydrate | 43.6 g | 16% |
| Dietary Fiber | 4.6 g | 17% |
| Protein | 6.4 g | 13% |
| Vitamin C | 7.5 mg | 8% |
| Calcium | 112.6 mg | 9% |
| Iron | 16.5 mg | 92% |
| Potassium | 199.9 mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Quaker Oatmeal Squares Brown Sugar 14.5 Ounce Paper Box accounts for 10.6% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 77.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 212.2 calories in Quaker Oatmeal Squares Brown Sugar 14.5 Ounce Paper Box? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.0 min |
| Walking: 17 minutes per mile | 36.6 min |
| Cycling (Low Intensity) | 23.2 min |
| HIIT | 19.7 min |
| Walking: 16 minutes per mile | 33.4 min |
Find more information on calories burned doing popular exercises.
