Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a shelf-stable, quick-cooking oatmeal packet designed for a fast, warm breakfast. It delivers a sweet, creamy porridge with a prominent cinnamon-spice flavor and a soft, slightly gelatinous texture from the pre-cooked, rolled oats. Nutritionally, it's a significant source of carbohydrates and dietary fiber, with a notable 21 grams of added sugar per 100g dry weight.
Calorie split: 11% protein · 77% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love it for the comforting, nostalgic blend of warm cinnamon and sweet spice that makes a busy morning feel cozy. Its ultimate convenience—ready in under two minutes—makes it a staple for students, parents, and anyone needing a no-fuss, filling meal.
⚠️ Watch-outs & how to enjoy it better
The high added sugar content (over 21g per 100g dry) can lead to a rapid blood-sugar spike and subsequent energy crash. To counteract this, pair it with a source of protein (like a spoonful of nut butter or a side of Greek yogurt) and healthy fat (like a handful of walnuts) to slow digestion and promote satiety. Also, be mindful of the sodium content often found in instant packets.
Key benefits
- Provides soluble fiber (beta-glucan) from oats, which supports heart health.
- Offers a quick, convenient source of energy from complex carbohydrates.
- Fortified with essential vitamins and minerals like iron and B vitamins.
- The instant format requires minimal preparation, just hot water or milk.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Quaker Oats began selling its first ready-to-eat cereal, Quaker Wheat Cereal, in 1891, but it wasn't until 1966 that they introduced the first instant oatmeal packet, revolutionizing the quick-breakfast market.
Full nutrition (USDA data · scales with serving)
| Water | 7.4 g |
| Energy | 369 kcal |
| Energy | 1542 kj |
| Protein | 10.4 g |
| Total lipid (fat) | 5.1 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 74.5 g |
| Fiber, total dietary | 8.2 g |
| Total Sugars | 21.1 g |
| Sucrose | 20.4 g |
| Glucose | 0.25 g |
| Fructose | 0.20 g |
| Lactose | 0.10 g |
| Maltose | 0.10 g |
| Galactose | 0.10 g |
| Starch | 45.3 g |
| Calcium, Ca | 229 mg |
| Iron, Fe | 8.3 mg |
| Magnesium, Mg | 99.0 mg |
| Phosphorus, P | 353 mg |
| Potassium, K | 303 mg |
| Sodium, Na | 416 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 0.34 mg |
| Manganese, Mn | 2.8 mg |
| Selenium, Se | 2.9 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.72 mg |
| Riboflavin | 0.81 mg |
| Niacin | 9.2 mg |
| Pantothenic acid | 0.94 mg |
| Vitamin B-6 | 0.86 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 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 |
| 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 | 0.81 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 | 0.72 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 | 1.6 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 | 1.5 g |
| MUFA 18:1 c | 1.5 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 | 1.8 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:2 n-6 c,c | 1.7 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.06 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
Is instant oatmeal as healthy as old-fashioned oats?
The base oat grain is the same, but instant oatmeal is pre-cooked and rolled thinner, leading to a higher glycemic index. Flavored varieties like this Cinnamon-Spice also contain significant added sugar and often more sodium compared to plain oats.
Can I reduce the sugar in this product?
Yes. You can use only half the packet and bulk it up with plain oats, fresh fruit, or a dash of extra cinnamon. Alternatively, choose plain instant oatmeal and add your own spices and a small amount of sweetener.
Is it gluten-free?
While oats are naturally gluten-free, cross-contamination can occur during growing or processing. This product is not certified gluten-free and may not be suitable for those with celiac disease or severe 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 3.69 kcal/g · 11% calories from protein · 8.2 g fiber · 21.1 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: 1.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.