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Wheat Squares

Wheat Squares

EverydayEnriched

Wheat Squares are an enriched breakfast cereal made from processed wheat grains fortified with iron and B vitamins like thiamin, riboflavin, niacin, and folic acid. The uniform square-shaped pieces retain a crisp texture in milk while delivering a mild, nutty flavor, offering a convenient source of dietary fiber and essential nutrients often reduced during grain processing. Though gluten-containing, this cereal is typically vegetarian-friendly and serves as a practical base for nutrient-dense breakfast bowls when paired with fruits or yogurt.

Macro Impact

A 1 cup serving contains 108 calories, 3g protein, 25g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 108 calories?
Walking3.5 mph, moderate pace
25 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
14 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size1 cup (30 g)
Amount per serving
Calories108
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium128mg
6%
Total Carbohydrate25g
9%
Dietary Fiber3g
11%
Total Sugars5g
Includes Added Sugars3g
6%
Protein3g
Vitamin D0.3mcg
2%
Calcium30mg
2%
Iron1mg
7%
Potassium110mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
25 / 275 g
9%
Fiber
3 / 28 g
11%
Sugars
5 g
Added Sugars
3 / 50 g
6%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
17 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
8%
Leucine
0 / 3 g
7%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
9%
Threonine
0 / 1 g
14%
Tryptophan
0 / 0 g
10%
Valine
0 / 2 g
6%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
26%
Riboflavin, B2
0 / 1 mg
13%
Niacin, B3
2 / 15 mg
16%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
2 / 30 mcg
5%
Cobalamin, B12
1 / 2 mcg
25%
Folate
60 / 400 mcg
15%
Vitamin A
45 / 800 mcg
6%
Vitamin C
3 / 83 mg
4%
Vitamin D
0 / 15 mcg
2%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
30 / 1k mg
3%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
9%
Magnesium
28 / 370 mg
7%
Manganese
1 / 2 mg
32%
Phosphorous
83 / 700 mg
12%
Potassium
110 / 3k mg
4%
Selenium
3 / 55 mcg
5%
Sodium
128 / 2.3k mg
6%
Zinc
1 / 10 mg
9%
Chromium
0 / 30 mcg
0%
Molybdenum
3 / 45 mcg
7%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
4 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Cereal, ready to eat, Wheat Squares, Organics, President's Choice. Canadian Nutrient File. Food ID 502128.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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