🧪 Nutrition Facts
- Calories 210.0
- Total Fat 2.5 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 189.8 mg
- Potassium 199.9 mg
- Total Carbohydrate 44.0 g
- Dietary Fiber 5.0 g
- Sugars 9.0 g
- Protein 6.0 g
- Vitamin A 1249.9 IU
- Vitamin B-12 1.5 µg
- Vitamin B-6 0.5 mg
- Vitamin C 6.0 mg
- Vitamin D 100.2 IU
- Vitamin E 0.0 mg
- Calcium 100.2 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 16.2 mg
- Magnesium 59.9 mg
- Manganese 0.0 mg
- Niacin 5.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 199.9 mg
- Riboflavin 0.4 mg
- Thiamin 0.6 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
With 210.0 calories per serving (1 cup (56.0g)), Oat Squares Crunchy Oat Cereal with a Sprinkle of Brown Sugar is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 44.0g per serving (79.1% of calories), with a good 5.0g of dietary fiber. It contains 16.2mg of iron (90% 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 Grain Wheat Flour, Brown Sugar, Sugar, Maltodextrin, Malted Barley Extract, Molasses, Salt, Sodium Bicarbonate, Natural Flavor, Color Added, Bht (a Preservative). Vitamins and Minerals: Calcium Carbonate, Reduced Iron, Sodium Ascorbate (vitamin C), Niacinamide, Zinc Oxide, Alpha Tocopherol Acetate (vitamin E), Vitamin a Palmitate, Pyridoxine Hydrochloride (vitamin B6), Riboflavin (vitamin B2), Folic Acid, Thiamin Mononitrate (vitamin B1), Vitamin D, Vitamin B12.
🔬 Ingredient Analysis
Artificial Preservatives: Bht
Artificial Colours: Color Added
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 Oat Squares Crunchy Oat Cereal with a Sprinkle of Brown Sugar — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Oat Squares Crunchy Oat Cereal with a Sprinkle of Brown Sugar contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210.0 kcal | 10.5% |
| Total Fat | 2.5 g | 3% |
| Saturated Fat | 0.5 g | 2% |
| Sodium | 189.8 mg | 8% |
| Total Carbohydrate | 44.0 g | 16% |
| Dietary Fiber | 5.0 g | 18% |
| Total Sugars | 9.0 g | 18% |
| Protein | 6.0 g | 12% |
| Vitamin A | 1249.9 IU | 25% ✅ |
| Vitamin C | 6.0 mg | 7% |
| Vitamin D | 100.2 IU | 13% |
| Thiamin (B-1) | 0.56 mg | 47% ✅ |
| 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 | 63% ✅ |
| Calcium | 100.2 mg | 8% |
| Iron | 16.2 mg | 90% ✅ |
| Potassium | 199.9 mg | 4% |
| Magnesium | 59.9 mg | 14% |
| Phosphorus | 199.9 mg | 16% |
| 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
Oat Squares Crunchy Oat Cereal with a Sprinkle of Brown Sugar accounts for 10.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 79.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 210.0 calories in Oat Squares Crunchy Oat Cereal with a Sprinkle of Brown Sugar? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 15.9 min |
| Walking: 17 minutes per mile | 36.2 min |
| Cycling (Low Intensity) | 23.0 min |
| HIIT | 19.5 min |
| Racquetball | 22.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Oat Squares Crunchy Oat Cereal with a Sprinkle of Brown Sugar
Is Oat Squares Crunchy Oat Cereal with a Sprinkle of Brown Sugar good for weight loss?
At 210 calories per cup with 6g of protein and 5g of fiber, this cereal can support weight loss when portion-controlled. The fiber and protein help create satiety, though the 9g of sugar means it's moderately sweet for a breakfast option.
Is Oat Squares Crunchy Oat Cereal with a Sprinkle of Brown Sugar good fuel for endurance activities?
The 44g of carbohydrates per serving make this a decent carb source for sustained energy, but it's better suited as a pre-activity meal rather than during endurance exercise due to its relatively modest calorie density and fiber content.
How does the fiber in Oat Squares Crunchy Oat Cereal with a Sprinkle of Brown Sugar support digestion?
With 5g of fiber per cup, this cereal supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. This amount contributes meaningfully to daily fiber intake without causing digestive distress.
Is Oat Squares Crunchy Oat Cereal with a Sprinkle of Brown Sugar gluten-free?
This cereal is not gluten-free because it contains whole grain wheat flour and malted barley extract, both of which contain gluten.
What diets does Oat Squares Crunchy Oat Cereal with a Sprinkle of Brown Sugar suit?
This cereal works well for most standard diets including balanced, omnivore, and vegetarian approaches. It's not suitable for gluten-free or celiac diets due to wheat and barley content, and those limiting added sugars may want to choose alternatives with less than 9g per serving.
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.
