Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a dry, instant oatmeal mix designed to replicate the comforting flavor of banana bread. It has a soft, slightly chewy texture when prepared, with a sweet, banana-forward taste and a hint of cinnamon. Nutritionally, it's a high-carbohydrate, moderate-fiber breakfast option, with a significant portion of its calories coming from added sugars.
Calorie split: 9% protein · 79% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love it for the nostalgic, cozy flavor of banana bread without the baking effort, making it a comforting and quick morning treat. Its versatility allows it to be eaten as a standalone bowl, a topping for yogurt, or a base for smoothies.
⚠️ Watch-outs & how to enjoy it better
The high added sugar content (29.45g per 100g dry) can lead to rapid blood-sugar spikes, especially concerning for those managing diabetes. To counteract this, pair it with a source of protein or healthy fat like a handful of nuts, a dollop of Greek yogurt, or a side of eggs. Also, be mindful of the sodium content common in instant mixes and consider using only half the packet with extra plain oats.
Key benefits
- Quick and convenient hot breakfast option.
- Provides soluble fiber from oats, which can support heart health.
- Offers a modest amount of plant-based protein.
- Fortified with vitamins and minerals in many formulations.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'banana bread' flavor in instant oatmeal is typically achieved through a combination of natural and artificial flavorings, as real banana pieces would turn brown and lose texture during the drying process.
Full nutrition (USDA data · scales with serving)
| Water | 6.8 g |
| Energy | 368 kcal |
| Energy | 1541 kj |
| Protein | 9.0 g |
| Total lipid (fat) | 4.8 g |
| Ash | 3.7 g |
| Carbohydrate, by difference | 75.7 g |
| Fiber, total dietary | 6.7 g |
| Total Sugars | 29.4 g |
| Calcium, Ca | 277 mg |
| Iron, Fe | 10.1 mg |
| Magnesium, Mg | 92.0 mg |
| Phosphorus, P | 315 mg |
| Potassium, K | 287 mg |
| Sodium, Na | 700 mg |
| Zinc, Zn | 2.1 mg |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.98 mg |
| Riboflavin | 1.0 mg |
| Niacin | 11.3 mg |
| Vitamin B-6 | 1.1 mg |
| Folate, total | 247 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 2683 iu |
| Vitamin E (alpha-tocopherol) | 0.44 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.90 g |
| Fatty acids, total monounsaturated | 1.7 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 this the same as making oatmeal with a real banana?
No. This is a pre-mixed, sweetened product. Using a real banana provides natural sweetness, more fiber, and potassium, without the added sugars and artificial flavors found in the instant mix.
Can I reduce the sugar when preparing it?
You can use only half the packet and mix it with plain, unflavored oats to cut the sugar content per serving. You can also sweeten it naturally with a small amount of mashed banana or a dash of maple syrup.
Is it gluten-free?
While oats are naturally gluten-free, instant oatmeal mixes are often processed in facilities that handle wheat. Always check the packaging for a certified gluten-free label if you have celiac disease or gluten sensitivity.
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 3.68 kcal/g · 10% calories from protein · 6.7 g fiber · 29.4 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: 2.44 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.