Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber
Whole food · Breakfast Cereals
Photo: Wikipedia
This instant oatmeal delivers a warm, sweet cinnamon swirl flavor with a soft, comforting texture, designed for quick preparation. Nutritionally, it stands out with an exceptionally high fiber content (22.3g per 100g), making it a filling breakfast option. The balance of 75.67g carbohydrates and 14.7g sugar provides quick energy, though it's best paired with protein for sustained satiety.
Calorie split: 9% protein · 79% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love it for the nostalgic, sweet cinnamon flavor and the comforting, creamy texture that feels like a warm hug in a bowl. Its versatility allows for easy customization with fruits, nuts, or a dollop of yogurt.
⚠️ Watch-outs & how to enjoy it better
The relatively high sugar content (14.7g/100g) can lead to blood-sugar spikes, especially if consumed alone. To counteract this, pair it with a source of protein (like Greek yogurt or nuts) or healthy fat (like chia seeds) to slow digestion and stabilize energy levels.
Key benefits
- High in dietary fiber (22.3g/100g) for digestive health.
- Quick and convenient preparation for busy mornings.
- Provides a good source of complex carbohydrates for energy.
- Contains 8.79g protein per 100g for muscle support.
- Fortified with essential vitamins and minerals common in cereals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Quaker Oats was one of the first food products to be packaged in a cylindrical canister, which was introduced in 1901 to protect the oats from moisture and pests.
Full nutrition (USDA data · scales with serving)
| Water | 7.5 g |
| Energy | 366 kcal |
| Energy | 1531 kj |
| Protein | 8.8 g |
| Total lipid (fat) | 4.8 g |
| Ash | 3.2 g |
| Carbohydrate, by difference | 75.7 g |
| Fiber, total dietary | 22.3 g |
| Total Sugars | 14.7 g |
| Calcium, Ca | 278 mg |
| Iron, Fe | 9.4 mg |
| Magnesium, Mg | 91.0 mg |
| Phosphorus, P | 306 mg |
| Potassium, K | 256 mg |
| Sodium, Na | 473 mg |
| Zinc, Zn | 2.0 mg |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.76 mg |
| Riboflavin | 1.1 mg |
| Niacin | 12.4 mg |
| Vitamin B-6 | 1.2 mg |
| Folate, total | 249 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 3112 iu |
| Vitamin E (alpha-tocopherol) | 0.43 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.93 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 oatmeal suitable for a gluten-free diet?
While oats are naturally gluten-free, they are often processed in facilities that handle wheat. Check the packaging for a certified gluten-free label to ensure safety.
How does the fiber content compare to regular oatmeal?
This high-fiber version contains significantly more fiber (22.3g/100g) than standard oatmeal, which typically has around 10g/100g, making it more filling and beneficial for digestion.
Can I reduce the sugar content when preparing it?
You can prepare it with less water or milk to concentrate the flavor, or add unsweetened toppings like berries or a sprinkle of cinnamon to enhance sweetness without added sugar.
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 · 10% calories from protein · 22.3 g fiber · 14.7 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: 1.85 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.