Cereals, oats, instant, fortified, with cinnamon and spice, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a quick-cooking, fortified oat cereal designed for a warm, comforting breakfast, infused with the warm, aromatic flavors of cinnamon and spice. Its texture is typically soft and slightly mushy when prepared with hot water or milk, offering a sweet, spiced flavor profile. Nutritionally, it's a high-carbohydrate, energy-dense option, providing a significant source of fiber and sugar per 100g.
Calorie split: 10% protein · 79% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting taste and the convenience of a warm, sweet, and spiced breakfast that's ready in minutes. Its familiar flavor profile and ease of preparation make it a staple for quick meals and a comforting choice for many.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (25.33g per 100g) can lead to rapid blood-sugar spikes, making it less suitable for those managing diabetes or seeking a low-sugar diet. To counteract this, pair it with a source of protein (like nuts or Greek yogurt) or healthy fat (like chia seeds) to slow sugar absorption, and consider controlling portion sizes or opting for unsweetened versions.
Key benefits
- Provides a quick source of energy due to its high carbohydrate content.
- Fortified with essential vitamins and minerals to support daily nutritional intake.
- Contains dietary fiber (8g per 100g) which can aid in digestive health.
- Convenient and fast to prepare, ideal for busy mornings.
- Offers a comforting, warm flavor profile with cinnamon and spice.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Instant oats are typically pre-cooked and then dried, which allows them to rehydrate and cook much faster than traditional rolled oats.
Full nutrition (USDA data · scales with serving)
| Water | 6.9 g |
| Energy | 369 kcal |
| Energy | 1542 kj |
| Protein | 9.5 g |
| Total lipid (fat) | 4.8 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 76.1 g |
| Fiber, total dietary | 8.0 g |
| Total Sugars | 25.3 g |
| Sucrose | 24.5 g |
| Glucose | 0.30 g |
| Fructose | 0.23 g |
| Lactose | 0.10 g |
| Maltose | 0.10 g |
| Galactose | 0.10 g |
| Starch | 42.3 g |
| Calcium, Ca | 234 mg |
| Iron, Fe | 8.5 mg |
| Magnesium, Mg | 92.0 mg |
| Phosphorus, P | 322 mg |
| Potassium, K | 284 mg |
| Sodium, Na | 434 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.30 mg |
| Manganese, Mn | 2.6 mg |
| Selenium, Se | 6.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.75 mg |
| Riboflavin | 0.75 mg |
| Niacin | 9.1 mg |
| Pantothenic acid | 0.88 mg |
| Vitamin B-6 | 0.88 mg |
| Folate, total | 191 ug |
| Folic acid | 175 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 314 ug |
| Choline, total | 29.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 440 ug |
| Retinol | 440 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 1467 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 123 ug |
| Vitamin E (alpha-tocopherol) | 0.50 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.18 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.85 mg |
| Tocotrienol, beta | 0.10 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.77 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.68 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.06 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 16:1 c | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.4 g |
| MUFA 18:1 c | 1.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:2 n-6 c,c | 1.6 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.05 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereals.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
How does instant oatmeal differ from rolled oats?
Instant oats are pre-cooked and then rolled thinner and dried, allowing them to cook faster (often just with hot water) compared to rolled oats, which require more cooking time.
Is this cereal a good source of protein?
It provides a moderate amount of protein (9.53g per 100g), but it's not a high-protein food. For a more balanced meal, consider adding protein-rich toppings like nuts, seeds, or a dollop of yogurt.
Can I eat this if I'm trying to reduce sugar intake?
This specific product is high in sugar (25.33g per 100g). If you're watching sugar intake, you might want to choose unsweetened varieties or control your portion size carefully.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.69 kcal/g · 10% calories from protein · 8.0 g fiber · 25.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.53 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.