Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a convenient, pre-portioned packet of instant oatmeal designed for a quick, warm breakfast, blending the classic comfort of oats with the familiar, sweet-tart flavor of apple and a hint of cinnamon. The texture is soft and creamy when prepared, with small, rehydrated apple pieces providing a pleasant contrast. Nutritionally, it's a high-fiber, moderate-protein option that offers sustained energy, especially notable for its reduced sugar content compared to standard versions.
Calorie split: 11% protein · 76% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting flavor that transforms a plain bowl of oats into a treat without the work of cooking from scratch. It's a versatile base that can be dressed up with fresh fruit, nuts, or a dollop of yogurt for a more substantial meal.
⚠️ Watch-outs & how to enjoy it better
Despite being 'reduced sugar,' it still contains added sugars (17.78g per 100g), which can cause blood-sugar spikes if eaten alone, especially for those with insulin sensitivity. The instant processing may reduce some of the whole oat's natural texture and nutty flavor. To counteract, always pair it with a source of protein (like a scoop of protein powder, Greek yogurt, or nuts) and healthy fat (chia seeds, almond butter) to slow digestion and enhance satiety.
Key benefits
- Excellent source of soluble fiber (beta-glucan) for heart health and digestion.
- Provides a good balance of complex carbohydrates for steady energy release.
- Reduced sugar formulation lowers glycemic impact versus regular sweetened versions.
- Convenient, single-serving format supports portion control and busy mornings.
- Contains added vitamins and minerals, often including iron and B vitamins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'instant' or 'quick-cook' oatmeal process involves steaming and rolling oats thinner than traditional rolled oats, which allows them to absorb water almost instantly—a technology popularized in the late 19th century to meet the demands of a faster-paced society.
Full nutrition (USDA data · scales with serving)
| Water | 7.9 g |
| Energy | 358 kcal |
| Energy | 1498 kj |
| Protein | 10.3 g |
| Total lipid (fat) | 5.6 g |
| Ash | 4.0 g |
| Carbohydrate, by difference | 72.2 g |
| Fiber, total dietary | 9.7 g |
| Total Sugars | 17.8 g |
| Calcium, Ca | 355 mg |
| Iron, Fe | 12.8 mg |
| Magnesium, Mg | 104 mg |
| Phosphorus, P | 357 mg |
| Potassium, K | 389 mg |
| Sodium, Na | 535 mg |
| Zinc, Zn | 2.4 mg |
| Vitamin C, total ascorbic acid | 1.3 mg |
| Thiamin | 1.1 mg |
| Riboflavin | 1.2 mg |
| Niacin | 14.2 mg |
| Vitamin B-6 | 1.4 mg |
| Folate, total | 284 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 3549 iu |
| Vitamin E (alpha-tocopherol) | 0.49 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 g |
| Fatty acids, total monounsaturated | 2.0 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| Fatty acids, total trans | 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
Is this considered a healthy breakfast option?
It can be part of a healthy diet. It's a good source of fiber and is lower in sugar than many breakfast cereals. Its healthiness depends heavily on what you add to it—topping with fruit, nuts, and protein makes it a balanced meal.
How does it differ from regular Quaker Apple Cinnamon oatmeal?
The 'reduced sugar' version typically contains about 25-30% less added sugar than the original. The nutrition profile is otherwise very similar, with comparable calories, fiber, and protein per serving.
Can I use this in baking recipes?
Yes, it works well in recipes like oatmeal cookies, muffins, or energy bars. However, since it's pre-cooked and finer than whole oats, it will absorb more liquid and create a softer, denser texture in baked goods.
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 3.58 kcal/g · 11% calories from protein · 9.7 g fiber · 17.8 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: 1.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.