Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a quick-cooking, sweetened oatmeal packet designed for convenience, blending the warmth of cinnamon with dehydrated apple pieces. The texture is soft and slightly chewy when prepared, with a comforting, familiar flavor profile. Nutritionally, it provides a significant energy boost from carbohydrates, with a notable amount of added sugar per serving.
Calorie split: 9% protein · 80% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, sweet flavor and the sheer ease of preparation on busy mornings. It's a comforting, portable breakfast that feels like a treat while still providing some whole-grain goodness.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (nearly 29g per 100g dry) can lead to blood-sugar spikes and subsequent energy crashes. To counteract this, pair it with a source of protein (like Greek yogurt or a hard-boiled egg) or healthy fat (like nuts or seeds) to slow digestion and stabilize blood sugar. Also, be mindful of portion size, as the sweet flavor can encourage overconsumption.
Key benefits
- Quick and convenient hot breakfast option
- Provides dietary fiber for digestive health
- Contains some protein from whole oats
- Fortified with essential vitamins and minerals
- Offers a warm, comforting meal in minutes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'instant' oatmeal process was patented in 1945 by Quaker Oats, but the concept of pre-cooked, dried oats dates back to the 19th century for use by explorers and military.
Full nutrition (USDA data · scales with serving)
| Water | 6.6 g |
| Energy | 366 kcal |
| Energy | 1532 kj |
| Protein | 8.6 g |
| Total lipid (fat) | 4.6 g |
| Ash | 3.4 g |
| Carbohydrate, by difference | 76.7 g |
| Fiber, total dietary | 8.3 g |
| Total Sugars | 28.9 g |
| Calcium, Ca | 243 mg |
| Iron, Fe | 8.8 mg |
| Magnesium, Mg | 87.0 mg |
| Phosphorus, P | 294 mg |
| Potassium, K | 327 mg |
| Sodium, Na | 454 mg |
| Zinc, Zn | 2.0 mg |
| Vitamin C, total ascorbic acid | 1.2 mg |
| Thiamin | 0.73 mg |
| Riboflavin | 1.0 mg |
| Niacin | 12.2 mg |
| Vitamin B-6 | 0.98 mg |
| Folate, total | 205 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 2454 iu |
| Vitamin E (alpha-tocopherol) | 0.42 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.88 g |
| Fatty acids, total monounsaturated | 1.6 g |
| Fatty acids, total polyunsaturated | 1.4 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 instant oatmeal as healthy as regular oats?
Instant oatmeal is more processed, which can slightly lower its glycemic index compared to steel-cut oats, but the added sugars in flavored varieties like apples and cinnamon significantly reduce its overall nutritional profile compared to plain oats.
Can I make this oatmeal without the added sugar?
You can't remove the sugar from a pre-made packet, but you can choose plain instant oatmeal and add your own fresh apple slices, a dash of cinnamon, and a small amount of sweetener like maple syrup or honey for better control.
Is this a good post-workout meal?
It provides carbohydrates for glycogen replenishment, but it lacks sufficient protein for muscle recovery. It's best paired with a protein source like milk, yogurt, or a protein shake.
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 3.66 kcal/g · 9% calories from protein · 8.3 g fiber · 28.9 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: 1.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.