Wheat squares

Grain

Item Rating: 84/100

1 serving (55 grams) contains 200 calories, 6.0 grams of protein, 1.0 grams of fat, and 44.0 grams of carbohydrates.

Nutrition Information

1 cup (239.1g)

Calories		869.6
% Daily Value*
Total Fat		4.3 g	5%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		191.3 g	69%
	Dietary Fiber	26.1 g	93%
	Sugars	0 g
protein		26.1 g	52%
Vitamin D		0 mcg	0%
Calcium		87.0 mg	6%
Iron		34.8 mg	193%
Potassium		869.6 mg	18%

* 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: 38 cal (4.3%)

Protein: 104 cal (11.5%)

Carbs: 765 cal (84.2%)

About Wheat squares

Wheat squares are crunchy, whole-grain cereal squares often made from shredded or puffed whole wheat. Originating as a staple breakfast item in Western cuisine, they are a versatile option that can be enjoyed with milk, yogurt, or as part of snack mixes. Being crafted from whole wheat, a nutrient-dense grain, wheat squares provide a substantial amount of dietary fiber, complex carbohydrates, and plant-based proteins. They are also a source of essential vitamins and minerals, such as B vitamins (especially niacin and thiamine), magnesium, and iron, making them a nutritious choice for sustained energy and overall health.

Health Benefits

• Rich source of dietary fiber, aiding in digestion and promoting gut health (6-8 grams per serving depending on the brand).
• Whole wheat provides B vitamins, like niacin and thiamine, crucial for energy metabolism and maintaining a healthy nervous system.
• Contains plant-based protein (3-5 grams per serving), which supports muscle repair and overall growth.
• Provides magnesium, known to support bone health, heart health, and over 300 enzymatic functions in the body.
• Naturally low in fat and sugar, making it a heart-healthy choice when not heavily processed.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, low-fat diets

Not suitable for: Gluten-free, low-carbohydrate diets, wheat allergy sufferers

Selection and Storage

For optimal freshness, store wheat squares in an airtight container in a cool, dry place, away from moisture and heat.

Common Questions About Wheat squares Nutrition

How many calories and how much protein are in Wheat Squares?

A 1-cup serving of dry Wheat Squares typically contains about 200 calories and 6 grams of protein. It also provides around 5 grams of dietary fiber and a mix of B vitamins such as folic acid, niacin, and thiamine.

Are Wheat Squares suitable for a keto or low-carb diet?

Wheat Squares are not suitable for a keto or strict low-carb diet due to their high carbohydrate content. A 1-cup portion often contains around 40-45 grams of carbohydrates, which can easily exceed the daily limit for these diets.

What are the health benefits or concerns of eating Wheat Squares?

Wheat Squares are a good source of whole grains, fiber, and essential nutrients, which can support digestive health and provide sustained energy. However, some varieties may contain added sugar or sodium, so it's important to check the label if you are monitoring sugar or salt intake.

What is the recommended serving size for Wheat Squares?

The standard serving size for Wheat Squares is about 1 cup (around 50 grams). This portion is commonly consumed with milk or a milk alternative and makes for a balanced meal when paired with fruit or nuts.

How do Wheat Squares compare to other cereals like Cheerios or Corn Flakes?

Compared to Cheerios, Wheat Squares typically have more fiber and protein per serving. When compared to Corn Flakes, Wheat Squares also offer more fiber due to the whole grain content, but Corn Flakes tend to be lower in calories. Both are popular choices, but Wheat Squares are often the more filling option due to their higher fiber content.

Data Sources & Scientific References