🧪 Nutrition Facts
- Calories 110.1
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 230.1 mg
- Potassium 60.0 mg
- Total Carbohydrate 26.0 g
- Dietary Fiber 1.0 g
- Sugars 3.0 g
- Protein 2.0 g
- Vitamin A 1250.1 IU
- Vitamin B-12 1.5 µg
- Vitamin B-6 0.5 mg
- Vitamin C 6.0 mg
- Vitamin D 99.9 IU
- Vitamin E 0.0 mg
- Calcium 99.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 9.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 5.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.4 mg
- Thiamin 0.3 mg
- Zinc 3.8 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Essential Everyday, Crunchy Corn Squares contains 110.1 calories per serving (1 Serving (30.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 26.0g per serving (92.9% of calories). It contains 9.0mg of iron (50% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Corn Meal, Sugar, Salt, Corn Bran, Molasses, Potassium Chloride, Baking Soda, Vitamins and Minerals: Calcium Carbonate, Reduced Iron and Zinc Oxide (mineral Nutrients), Vitamin C (sodium Ascorbate), a B Vitamin (niacinamide), Vitamin a Palmitate, Vitamin B6 (pyridoxine Hydrochloride), Vitamin B2 (riboflavin), Vitamin B1 (thiamin Mononitrate), a B Vitamin (folic Acid), Vitamin D, Vitamin B12. Bht Added to Packaging Material to Help Preserve Freshness.
🔬 Ingredient Analysis
Artificial Preservatives: Bht
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 Essential Everyday, Crunchy Corn Squares — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Essential Everyday, Crunchy Corn Squares contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 110.1 kcal | 5.5% |
| Sodium | 230.1 mg | 10% |
| Total Carbohydrate | 26.0 g | 9% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 3.0 g | 6% |
| Protein | 2.0 g | 4% |
| Vitamin A | 1250.1 IU | 25% ✅ |
| Vitamin C | 6.0 mg | 7% |
| Vitamin D | 99.9 IU | 12% |
| Thiamin (B-1) | 0.30 mg | 25% ✅ |
| Riboflavin (B-2) | 0.43 mg | 33% ✅ |
| Niacin (B-3) | 5.0 mg | 31% ✅ |
| Vitamin B-6 | 0.50 mg | 29% ✅ |
| Vitamin B-12 | 1.50 µg | 62% ✅ |
| Calcium | 99.9 mg | 8% |
| Iron | 9.0 mg | 50% ✅ |
| Potassium | 60.0 mg | 1% |
| Zinc | 3.8 mg | 34% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Essential Everyday, Crunchy Corn Squares accounts for 5.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 92.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 110.1 calories in Essential Everyday, Crunchy Corn Squares? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 8.3 min |
| Walking: 17 minutes per mile | 19.0 min |
| Cycling (Low Intensity) | 12.0 min |
| HIIT | 10.2 min |
| Basketball: General | 18.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Essential Everyday, Crunchy Corn Squares
Is Essential Everyday, Crunchy Corn Squares good for weight loss?
At 110 calories per serving with minimal fat and reasonable fiber, this cereal can fit into a weight loss plan, though the 26g of carbs and 3g of sugar per serving are worth monitoring depending on your overall carb targets.
Is Essential Everyday, Crunchy Corn Squares a good snack for kids?
Kids typically enjoy the crunchy texture and mild corn flavor of this cereal. The 3g of sugar per serving is moderate, and it's fortified with multiple vitamins and minerals that support children's growth and development.
Is Essential Everyday, Crunchy Corn Squares gluten-free?
Yes, this cereal is gluten-free, as corn meal is naturally gluten-free and no gluten-containing grains are listed in the ingredients.
What vitamins or minerals stand out in Essential Everyday, Crunchy Corn Squares?
Iron stands out at 9mg per serving, which is particularly valuable for supporting oxygen transport and energy levels. The cereal is also notably fortified with multiple B vitamins (B1, B2, B6, niacin, and B12) plus vitamin D, making it a nutrient-dense breakfast option.
What diets does Essential Everyday, Crunchy Corn Squares suit?
This cereal works well for gluten-free diets, vegetarian diets, and vegan diets. It's also suitable for low-fat eating since it contains virtually no fat.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
