Oat squares

Snack

Item Rating: 67/100

1 serving (40 grams) contains 150 calories, 3.0 grams of protein, 1.0 grams of fat, and 33.0 grams of carbohydrates.

Nutrition Information

1 cup (120.1g)

Calories		450.5
% Daily Value*
Total Fat		3.0 g	3%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		600.6 mg	26%
Total Carbohydrates		99.1 g	36%
	Dietary Fiber	9.0 g	32%
	Sugars	18.0 g
protein		9.0 g	18%
Vitamin D		0 mcg	0%
Calcium		30.0 mg	2%
Iron		12.0 mg	66%
Potassium		300.3 mg	6%

* 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

Source of Calories

Fat: 27 cal (5.9%)

Protein: 36 cal (7.8%)

Carbs: 396 cal (86.3%)

About Oat squares

Oat squares are a versatile, whole-grain food typically made by combining rolled oats with natural binding agents like honey or nut butter, often found in Western cuisines. With oats as the primary ingredient, these squares are nutrient-dense, offering a rich source of dietary fiber, complex carbohydrates, and plant-based protein. Naturally low in saturated fat and free of cholesterol, oat squares are also an excellent carrier for essential micronutrients such as manganese, magnesium, and iron, depending on the specific ingredients. When made with unprocessed oats and minimal added sugars, they are a wholesome snack or breakfast addition, widely enjoyed for their chewy texture and mild, nutty flavor profile.

Health Benefits

• High in dietary fiber (4 grams per 1/2 cup of oats), supporting healthy digestion and reducing the risk of heart disease.
• Rich in manganese (63% of the Daily Value per 1/2 cup), important for bone health and energy production.
• Contains beta-glucans found in oats, which can help lower LDL cholesterol levels and improve blood sugar management.

Dietary Considerations

Allergens: Contains gluten (if not using certified gluten-free oats), tree nuts (if added as a mix-in), honey (if applicable)

Suitable for: Vegetarian, low-cholesterol

Not suitable for: Gluten-free (unless using certified gf oats), vegan (if made with honey or butter)

Selection and Storage

Store oat squares in an airtight container at room temperature for up to one week. For longer storage, refrigerate or freeze them.

Common Questions About Oat squares Nutrition

Are Oat Squares high in protein?

Oat Squares are moderate in protein, with most brands offering around 3-5 grams of protein per 1 cup serving (approx. 40g). While not exceptionally high, they can contribute to your daily protein needs when paired with a high-protein milk or yogurt.

Can I eat Oat Squares on a keto diet?

Oat Squares are not suitable for a keto diet as they are relatively high in carbohydrates, with about 28-32 grams of carbs per 1 cup serving. This exceeds the typical daily carb limit of 20-50 grams for most keto diets.

Are there any health benefits or concerns with eating Oat Squares?

Oat Squares are a good source of whole grains, providing dietary fiber to support digestion and heart health. However, many brands contain added sugar, with about 6-14 grams per serving, so it's important to monitor intake if you're reducing sugar consumption.

What is a proper serving size for Oat Squares?

A typical serving size for Oat Squares is 1 cup (approximately 40g), which contains around 150-200 calories depending on the brand. To make a balanced meal, pair them with a milk alternative or fresh fruit.

How do Oat Squares compare to other cereals like granola or cornflakes?

Compared to granola, Oat Squares generally have less fat and sugar while providing a similar amount of fiber. They are also more nutrient-dense than cornflakes, offering more fiber and protein per serving but tend to have more sugar unless you choose a low-sugar option.

Data Sources & Scientific References