USDA Survey
Cereal, wheat squares
According to USDA FoodData Central (FDC ID 2708476, data refreshed August 2026), nutrition facts per 100g, sourced verbatim.
- 356
- Caloriesmoderate density
- 10.5g
- Proteinhigh · 21% DV
- 75.0g
- Carbshigh · 27% DV
- 1.5g
- Fatlow · 2% DV
Cereal, wheat squares contains 356 calories per 100g according to USDA FoodData Central. It has 10.5g of protein, 1.5g of fat, and 75.0g of carbohydrates per 100g. Data is sourced verbatim from the USDA Survey database, refreshed August 2026.
- More protein than 52% of USDA whole foods
The verdict
Cereal, wheat squares is fiber-rich, with 13.5g of dietary fiber per 100g.
- 10.5g
- protein per 100g
- Top 48%
- protein vs USDA whole foods
- 356
- calories per 100g
- 13.5g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Cereal, wheat squares contains 356 calories per 100g, according to the USDA FoodData Central database. It provides 10.5g of protein, 1.5g of fat, and 75.0g of carbohydrates per 100g. Dietary fiber: 13.5g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Cereal, wheat squares is catalogued there as FDC ID 2708476, a usda survey entry. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Survey program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Cereal, wheat squares reads as good fiber source, low fat within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below.
Nutritional Value at a Glance
Cereal, wheat squares is a carbohydrate-dense food that can serve as a quick energy source.
At 48% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.
Notable micronutrients include Iron, Fe (155% DV), and Calcium, Ca (26% DV).
Allergen indicators
Our text scan flagged these FDA Big 9 major-allergen indicators in this product's name and brand description:
- Wheat
Always verify with the physical package label. Our detection is a keyword scan over USDA-published product names and brand text, it is conservative-positive (flags likely allergens) but cannot guarantee completeness or accuracy. Manufacturers may reformulate without notice; consumers with anaphylaxis-risk allergies must rely on the FDA-mandated ingredient and allergen statement printed on the package itself.
Where the calories mostly come from
Values per 100g
Macro Breakdown
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
Where Cereal, wheat squares ranks on protein
Its 10.5g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Cereal, wheat squares vs every USDA reference food
USDA reference (whole) foods with a protein value
10 Top 48% higher than 52% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · August 2026
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 75.0 G | 27% |
| Energy | 356 KCAL | |
| Fiber, total dietary | 13.5 G | 48% |
| Protein | 10.5 G | 21% |
| Total Sugars | 10.1 G | |
| Total lipid (fat) | 1.5 G | 2% |
| Alcohol, ethyl | 0.00 G | |
| Caffeine | 0 MG | |
| Theobromine | 0 MG | |
| Water | 9.7 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Choline, total | 9 MG | |
| Folate, DFE | 223.0 UG | |
| Folate, food | 20.0 UG | |
| Folate, total | 139.0 UG | |
| Folic acid | 119.0 UG | |
| Niacin | 7 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 1 MG | |
| Vitamin B-12 | 0.9 UG | |
| Vitamin B-12, added | 0.9 UG | |
| Vitamin B-6 | 1 MG | |
| Vitamin C, total ascorbic acid | 23 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (phylloquinone) | 0.3 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 338 MG | 26% |
| Iron, Fe | 28 MG | 155% |
| Potassium, K | 131 MG | 3% |
| Sodium, Na | 578 MG | 25% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 0.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 31 MG | |
| Phosphorus, P | 117 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 17.6 UG | |
| Vitamin A, RAE | 0.0 UG | |
| Vitamin D (D2 + D3) | 5.0 UG | |
| Vitamin E (alpha-tocopherol) | 0 MG | |
| Zinc, Zn | 1 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 0.14 G | 1% |
| Fatty acids, total monounsaturated | 0.08 G | |
| Fatty acids, total polyunsaturated | 0.36 G | |
| MUFA 16:1 | 0.00 G | |
| MUFA 18:1 | 0.08 G | |
| MUFA 20:1 | 0.00 G | |
| MUFA 22:1 | 0.00 G | |
| PUFA 18:2 | 0.34 G | |
| PUFA 18:3 | 0.02 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:4 | 0.00 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| SFA 10:0 | 0.00 G | |
| SFA 12:0 | 0.00 G | |
| SFA 14:0 | 0.00 G | |
| SFA 16:0 | 0.13 G | |
| SFA 18:0 | 0.01 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.00 G | |
| SFA 8:0 | 0.00 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 16.0 UG |
Key takeaways
- Cereal, wheat squares delivers 10.5g of protein per 100g, more than 52% of USDA whole foods. See the protein ranking
- It carries 356 calories per 100g.
- Its standout micronutrient is iron, fe, at 155% of the Daily Value per 100g.
- Based on its per-100g profile, it fits good fiber source, low fat patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Cereal, K's, plain
Cereal, rice squares
Cereal, plain puffs
Cereal, rice crispy, plain
Cereal, shredded wheat, plain
Cereal, wheat flakes
→ Compare Cereal, wheat squares side-by-side with Cereal and Cereal
Similar Protein Content
Other foods in the same category closest to 10.5g protein per 100g, useful for protein-matched substitutions.
Compare beyond this food group
Nationwide peers by calories & protein
Two USDA FDC-derived comparison paths for Cereal, wheat squares: nearest calories and nearest protein among indexable foods outside this food group (sr_legacy / foundation, calories ≥50 kcal or protein ≥5 g per 100 g). Same-group calorie and protein swaps stay in the sections above.
Similar calories (other groups)
Nearest indexable foods by kcal/100 g. This record: 356 kcal.
Similar protein (other groups)
Nearest indexable foods by protein g/100 g. This record: 10.5g.
- CARRABBA'S ITALIAN GRILL, lasagne Δ 0.0 g protein 10.5g191 kcal
- Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry Δ 0.0 g protein 10.5g365 kcal
- Lean Pockets, Meatballs & Mozzarella Δ 0.0 g protein 10.5g240 kcal
- Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified Δ 0.0 g protein 10.5g402 kcal
Frequently Asked Questions
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Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 2708476) — USDA Survey database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Download this food's nutrition facts as CSV (same per-100g USDA label nutrients shown above; CC0 basis, attribute GetFoodFacts + USDA FDC).
Data provenance
How this page is sourced
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. Read our editorial standards and corrections policy, the methodology behind these numbers, or report a data error. Data current as of August 2026.