Oat square

Breakfast

Item Rating: 66/100

1 serving (50 grams) contains 200 calories, 4.0 grams of protein, 7.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (237.0g)

Calories		947.9
% Daily Value*
Total Fat		33.2 g	42%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		473.9 mg	20%
Total Carbohydrates		142.2 g	51%
	Dietary Fiber	14.2 g	50%
	Sugars	47.4 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		94.8 mg	7%
Iron		7.1 mg	39%
Potassium		568.7 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 298 cal (31.7%)

Protein: 76 cal (8.1%)

Carbs: 568 cal (60.3%)

About Oat square

Oat squares are a baked food item typically made from oats, a staple grain with origins in Asia and Europe that is now enjoyed globally. Oat squares are often featured in Western cuisine as a healthy snack or breakfast option. Nutritionally, they are rich in whole grains, dietary fiber, and complex carbohydrates while being moderate in protein and low in saturated fats. Variants can include additional ingredients such as nuts, seeds, and dried fruits, enhancing their nutrient profile. Natural oats are also a good source of B-vitamins, iron, magnesium, and antioxidants like avenanthramides, which offer health-promoting benefits.

Health Benefits

• Rich in soluble fiber, particularly beta-glucan, which helps lower LDL cholesterol and supports heart health.
• Provides sustained energy due to complex carbohydrates, making it a good source of fuel for physical activity.
• Contains magnesium and phosphorus, which are essential for bone health and energy metabolism.
• Includes avenanthramides, unique antioxidants found in oats, which may reduce inflammation and promote vascular health.
• Naturally low in sodium, supporting healthy blood pressure levels.

Dietary Considerations

Allergens: Contains gluten (if oats are not certified gluten-free), potential cross-contamination with nuts or dairy during processing

Suitable for: Vegetarian, vegan (if no animal-based additives are used), low-cholesterol

Not suitable for: Gluten-free (unless using certified gluten-free oats), keto (due to high carbohydrate content)

Selection and Storage

Store oat squares in an airtight container at room temperature for up to 5 days, or refrigerate for longer freshness. To retain texture, avoid exposing them to humid conditions.

Common Questions About Oat square Nutrition

Are Oat Squares high in protein?

Oat Squares are moderately high in protein, containing roughly 3-4 grams of protein per 30-gram serving, depending on the brand. While they are primarily a source of carbohydrates and fiber, they can contribute some protein to your diet when paired with milk or plant-based alternatives.

Can I eat Oat Squares on a keto diet?

No, Oat Squares are not suitable for a keto diet due to their high carbohydrate content, with approximately 20-25 grams of carbs per 30-gram serving. Keto diets typically require foods very low in carbs, making Oat Squares incompatible.

Are there any health benefits to eating Oat Squares?

Oat Squares can provide several health benefits, as they are a good source of whole grains and dietary fiber, which support healthy digestion. They are typically fortified with vitamins and minerals, such as iron and B vitamins, which contribute to overall nutrient intake. However, some brands may be high in added sugar, so it's important to check the label.

How much Oat Squares should I eat in a serving?

A standard serving of Oat Squares is usually 30 grams, which equates to about 1 cup. This portion contains approximately 110-150 calories, depending on the brand. Pairing it with milk or a dairy alternative can create a balanced snack or meal.

How do Oat Squares compare to oatmeal for breakfast?

Oat Squares are quicker to prepare and have a crunchier texture compared to oatmeal, which requires cooking. Nutritionally, oatmeal often contains less added sugar and offers more control over portion size and toppings, making it the better choice for those looking to minimize sugar intake or customize their nutrients. Both are good sources of fiber, but Oat Squares may have added nutrients from fortification.

Data Sources & Scientific References