Eating a nutritious breakfast can help provide energy, satisfy hunger, and supply important nutrients for overall health. With so many breakfast cereal options lining grocery store shelves, it can be tricky to determine which ones are truly healthy choices. Quaker Oats Squares cereal is a popular breakfast cereal that touts whole grains and a variety of flavors. But is this cereal actually a nutritious way to start the day?
Nutrition Profile of Quaker Oats Squares
Let’s start by looking at the nutrition facts for Quaker Oats Squares cereal to get a sense of what’s inside. We’ll use the Honey Nut flavor as a benchmark:
| Serving Size | 1 cup (29g) |
|---|---|
| Calories | 120 |
| Total Fat | 1g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 190mg |
| Total Carbohydrate | 24g |
| Dietary Fiber | 3g |
| Total Sugars | 8g |
| Added Sugars | 5g |
| Protein | 3g |
| Vitamin D | 25% DV |
| Calcium | 10% DV |
| Iron | 45% DV |
| Potassium | 2% DV |
At first glance, Quaker Oats Squares appears to be a fairly balanced cereal option. It is low in fat, saturated fat, and cholesterol. It also contains 3g of fiber per serving, which is decent for a processed breakfast cereal. The cereal derives its carbohydrates mainly from whole grain oats, a good source of complex carbohydrates. It also provides iron, vitamin D, and some calcium.
Whole Grains
One of the biggest benefits of Quaker Oats Squares cereal is that it contains whole grain oats, which supply important nutrients and fiber. Oats are rich in a type of soluble fiber called beta-glucan, which has been associated with benefits such as improved cholesterol levels and blood sugar control.
The 2015-2020 Dietary Guidelines for Americans recommend making at least half your daily grains whole grains for optimal health. Whole grains contain all parts of the grain kernel and undergo less processing than refined grains, giving them a higher nutrient and fiber content.
Quaker Oats Squares delivers 8g of whole grain per 1 cup serving, putting it among the top whole grain options for popular breakfast cereals. Choosing whole grains like oats over refined cereal grains can boost fiber, vitamins, minerals, and antioxidants in your diet.
Sugar Content
One downside of Quaker Oats Squares is that it does contain added sugars. The Honey Nut flavor packs 5g of added sugars per serving, which supplies 14% of the American Heart Association’s recommended daily limit for added sugars for adult women (25g) and children (25g).
The added sugars come in the form of brown sugar and honey. Some of Quaker’s other Oats Squares flavors are even higher in added sugars – for example, the Cinnamon Swirl flavor contains 14g per serving. Higher added sugar intake has been associated with increased risk for obesity, heart disease, and other chronic health conditions.
That being said, Quaker Oats Squares has less added sugar than many popular sugary kids’ cereals that can contain upwards of 12-16 grams per serving. Still, added sugars should be limited in a healthy diet and the amount in Quaker Oats Squares is certainly something to be mindful of.
Ways to Reduce Added Sugars
Here are some ways to keep added sugars in check when eating Quaker Oats Squares cereal:
- Choose flavors with less added sugars like the Honey Nut or Cinnamon flavors
- Use just 1/2 cup of cereal instead of a full cup serving
- Sweeten with fresh fruit instead of added honey or brown sugar
- Opt for the plain squares and sweeten with a dash of cinnamon
- Combine with unflavored oatmeal to dilute the added sugars
Micronutrient Profile
In addition to whole grain carbs and fiber, Quaker Oats Squares cereal provides some micronutrients to help meet daily needs:
- Iron – 45% DV per serving. This mineral is important for healthy blood and carrying oxygen throughout the body.
- Vitamin D – 25% DV per serving. Vitamin D supports bone health and immune function.
- Calcium – 10% DV per serving. Calcium is essential for building and maintaining strong bones and teeth.
Many Americans fall short on key nutrients like calcium, vitamin D, and iron, so starting your day with a cereal that contains these can help fill in nutritional gaps. The vitamins and minerals in Quaker Oats Squares cereal are derived from the whole grain oats as well as fortification.
Sodium Content
Quaker Oats Squares contains 190mg of sodium per serving. This supplies 8% of the American Heart Association’s recommended maximum daily sodium intake of 2,300mg per day for healthy adults.
The cereal’s sodium content comes from added salt as well as sodium-containing leavening agents like baking soda. Compared to many other savory breakfast cereals, Quaker Oats Squares is relatively low in sodium.
However, the American Heart Association recommends limiting sodium intake to help protect heart health, so this is something to keep in mind if you are watching your salt intake or have high blood pressure.
Tips to Reduce Sodium
Some ways to reduce the sodium content when eating Quaker Oats Squares cereal include:
- Choose plain or lightly flavored varieties over heavily seasoned ones
- Use just 1/2 cup serving instead of a full cup
- Combine with unsalted options like plain oats or unsweetened cereal
- Avoid adding extra salt at the table after pouring your cereal
Portion Sizes
When looking at the nutritional value of any cereal, it’s important to pay attention to proper portion sizes. The nutrition information on Quaker Oats Squares cereal is based on a serving of 1 cup.
This 1 cup portion contains 120 calories, 24g of carbohydrates, and provides 12% of daily calories for a standard 2,000 calorie diet. However, it’s easy to unintentionally overeat cereal by grabbing a giant bowl and pouring well past the 1 cup mark.
Eating multiple servings can cause you to take in excess calories, carbs, sodium, and sugars, even if the cereal itself is relatively balanced. To keep cereal portions in check:
- Use a measuring cup to pour out one serving
- Portion into a small bowl instead of a giant one
- Read the cereal box for visual cues of proper serving sizes
- Refer to the nutrition label calories and carbs for guidance
- Pair cereal with protein-rich foods like milk or yogurt that can help you feel full and satisfied
Ingredients
Quaker Oats Squares cereal contains relatively simple and recognizable ingredients:
- Whole grain oats
- Sugar
- Brown sugar
- Honey
- Canola oil
- Baking soda
- Natural flavors
There are no artificial colors or unhealthy additives. The sweeteners used include common ones like sugar and honey as opposed to high fructose corn syrup, which can be higher in fructose.
However, the cereal does list “natural flavors” without specifying the source. This can sometimes be code for hidden MSG, so that aspect could be considered a downside for consumers trying to avoid MSG.
Look for Minimal Ingredients
When evaluating the health profile of any cereal, looking for options with short ingredients lists focused on whole foods is ideal. In general, cereal with these attributes is a better choice than ones with long lists of unfamiliar additives.
Gluten-Free Status
Quaker Oats Squares cereal is not gluten-free. It contains whole grain oats as the primary ingredient. While oats are naturally gluten-free, they are often cross-contaminated with gluten during growing and processing.
People with celiac disease or gluten sensitivity should avoid Quaker Oats Squares. Choosing certified gluten-free oat-based cereals is the only way for gluten-intolerant individuals to safely consume oats.
Sustainability
Quaker aims to make its products in an environmentally responsible way. Some sustainability practices they have implemented include:
- Using 100% renewable electricity in North American production facilities as of 2020
- Working towards sending zero waste to landfills from North American factories by 2025
- Sourcing ingredients sustainably, like the oats in Oats Squares that come from suppliers with certified sustainable farming practices
- Reducing water usage during manufacturing to conserve resources
Quaker also frequently partners with eco-friendly organizations like the Arbor Day Foundation for tree planting and restoration initiatives.
Seeking Sustainable Options
More consumers are choosing products aligned with their environmental values. When shopping for cereal, look for brands that prioritize responsible sourcing, production, and partnerships.
Cost Analysis
Quaker Oats Squares cereal has an MSRP of $3.79 for an 18.6oz box. However, it can often be found on sale for $2.50-3.00 per box at major grocery retailers.
This brings the per ounce cost to about $0.16-0.19. This is in line with average costs for mainstream breakfast cereals, making Quaker Oats Squares a relatively budget-friendly option.
Store brands of oat cereal squares are typically a few cents cheaper per ounce. But Quaker frequently goes on promotion for competitive pricing against generic brands.
Saving on Cereal
Ways to save on Quaker Oats Squares cereal include:
- Check weekly ads and stock up when on sale
- Use coupons from the Quaker website or Sunday paper
- Buy in bulk at warehouse stores like Costco
- Choose store brand equivalents
- Buy plain varieties and add your own sweeteners
Nutritional Alternatives
If you enjoy the taste and texture of Quaker Oats Squares cereal but want something with slightly better nutrition stats, here are some alternatives to consider:
1. Regular Rolled Oats
Plain rolled oats have just one ingredient – whole grain oats. They pack more fiber, fewer added sugars, and less sodium compared to Quaker Oats Squares. Top rolled oats with your own mix-ins for flavor and sweetness control.
2. Nature’s Path Heritage Flakes
This cereal contains just 5g added sugars and no artificial anything. It has a short ingredient list and provides 5g fiber and 4g protein per serving.
3. Bob’s Red Mill Puffed Kamut
Kamut is an ancient grain that supplies protein, fiber, and a nutty flavor. Bob’s Red Mill Puffed Kamut is simply made from whole grain kamut and salt.
4. Ezekiel 4:9 Sprouted Grain Cereal
Made from sprouted whole grains like wheat, barley, and millet, this cereal is packed with nutrition and made from simply combined ingredients.
The Verdict
Based on its nutrition profile, Quaker Oats Squares cereal can be part of a balanced breakfast, but there are some key considerations.
On the pro side, it provides decent fiber, vitamin and mineral fortification, a solid whole grain source, and relatively simple ingredients. The whole grain oats supply important nutrients like beta-glucan fiber.
However, drawbacks are its added sugars content, use of “natural flavors”, and sodium level for those limiting intake. The sweetened flavors also make it easy to overeat.
Overall, Quaker Oats Squares cereal is a fine option in moderation, but not the absolute healthiest cereal choice. Combine it with fruit, yogurt, or milk and stick to a 1 cup portion to keep its nutrition merits in balance with any downsides.
Flavors with less added sugars like Honey Nut are preferable over heavily sweetened ones. And alternatives like plain oats, heritage flakes, and sprouted grains can provide a nutritional upgrade.
At the end of the day, Quaker Oats Squares cereal can fit into a nutritious breakfast routine, but be mindful of portions and added sweeteners to optimize the health value.