Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar
Whole food · Breakfast Cereals
Photo: Wikipedia
Quaker Instant Oatmeal Cinnamon Spice is a quick-cooking, pre-portioned oatmeal packet designed for a warm, comforting breakfast. It delivers a sweet, warming cinnamon flavor with a soft, creamy texture once prepared. Nutritionally, it provides a solid source of fiber and protein for a convenient meal, though it's a reduced-sugar version of a classic sweetened cereal.
Calorie split: 12% protein · 74% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for the nostalgic, comforting blend of sweet cinnamon and creamy oats, offering a warm hug in a bowl on busy mornings. Its versatility allows for quick customizations with fruit, nuts, or a dollop of yogurt.
⚠️ Watch-outs & how to enjoy it better
Despite being 'reduced sugar,' it can still cause a blood-sugar spike due to its high carbohydrate content and fine oat texture. Those watching sodium or added sugars should check the label carefully. To counteract this, pair it with a source of protein and fat (like nuts, seeds, or a spoonful of nut butter) to slow digestion and improve satiety.
Key benefits
- Good source of soluble fiber (beta-glucan) from oats.
- Provides plant-based protein for a satisfying breakfast.
- Convenient, ready-in-minutes preparation.
- Reduced sugar compared to standard sweetened oatmeal.
- Contains added vitamins and minerals like iron and B vitamins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'instant' oatmeal process involves steaming and rolling oats thinner than traditional rolled oats, which allows them to absorb hot water almost instantly—a technology pioneered by Quaker in the 1960s.
Full nutrition (USDA data · scales with serving)
| Water | 8.4 g |
| Energy | 358 kcal |
| Energy | 1498 kj |
| Protein | 11.3 g |
| Total lipid (fat) | 6.1 g |
| Ash | 4.7 g |
| Carbohydrate, by difference | 69.5 g |
| Fiber, total dietary | 8.8 g |
| Total Sugars | 11.9 g |
| Calcium, Ca | 313 mg |
| Iron, Fe | 12.0 mg |
| Magnesium, Mg | 116 mg |
| Phosphorus, P | 391 mg |
| Potassium, K | 329 mg |
| Sodium, Na | 760 mg |
| Zinc, Zn | 2.6 mg |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.90 mg |
| Riboflavin | 1.2 mg |
| Niacin | 13.6 mg |
| Vitamin B-6 | 1.4 mg |
| Folate, total | 273 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 3409 iu |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| Fatty acids, total monounsaturated | 2.2 g |
| Fatty acids, total polyunsaturated | 1.8 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 regular oatmeal?
No. Instant oatmeal is more finely processed (steamed and rolled thinner) than old-fashioned or steel-cut oats, which is why it cooks faster but has a softer, less chewy texture.
How is it 'reduced sugar'?
It contains less added sugar per serving than the original Cinnamon Spice flavor, but it's not sugar-free. Always compare the nutrition label to the standard version.
Can I use this for baking?
Yes, it works well as a binder or texture agent in cookies, muffins, or energy bars, though its fine texture won't provide the same chew as whole rolled oats.
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 · 13% calories from protein · 8.8 g fiber · 11.9 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: 2.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.