Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a dry, instant oatmeal mix designed for quick preparation, featuring a blend of rolled oats with sweet, fruit-flavored pieces and a creamy, dairy-based powder. When prepared, it transforms into a warm, comforting porridge with a soft, slightly chewy texture and a distinctly sweet, fruity taste reminiscent of a dessert. Nutritionally, it provides a substantial energy boost from its high carbohydrate content, primarily from added sugars.
Calorie split: 8% protein · 77% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting sweetness and the sheer convenience of a hot, flavored breakfast ready in under two minutes. It's a versatile base that can be easily customized with fresh fruit, nuts, or a dollop of yogurt.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 31g per 100g dry) can lead to rapid blood sugar spikes and subsequent energy crashes. To counteract this, pair it with a source of protein (like a scoop of protein powder or a side of eggs) and healthy fat (like a tablespoon of nut butter) to slow digestion and improve satiety. Be mindful of portion sizes, as the dry mix is calorie-dense.
Key benefits
- Provides quick energy from fast-digesting carbohydrates.
- Contains soluble fiber from oats, which supports digestive health.
- Offers a convenient, no-cook (just add hot water) breakfast option.
- Fortified with vitamins and minerals in many commercial varieties.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'cream' in the flavor profile is typically achieved with non-dairy creamers like corn syrup solids and hydrogenated vegetable oils, not actual cream.
Full nutrition (USDA data · scales with serving)
| Water | 6.6 g |
| Energy | 379 kcal |
| Energy | 1586 kj |
| Protein | 8.3 g |
| Total lipid (fat) | 6.4 g |
| Ash | 3.4 g |
| Carbohydrate, by difference | 75.4 g |
| Fiber, total dietary | 6.0 g |
| Total Sugars | 31.3 g |
| Calcium, Ca | 307 mg |
| Iron, Fe | 11.3 mg |
| Magnesium, Mg | 84.0 mg |
| Phosphorus, P | 300 mg |
| Potassium, K | 280 mg |
| Sodium, Na | 499 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.28 mg |
| Manganese, Mn | 2.4 mg |
| Selenium, Se | 16.0 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.94 mg |
| Riboflavin | 1.1 mg |
| Niacin | 12.6 mg |
| Pantothenic acid | 0.75 mg |
| Vitamin B-6 | 1.3 mg |
| Folate, total | 251 ug |
| Folic acid | 228 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 411 ug |
| Vitamin B-12 | 0.03 ug |
| Vitamin A, RAE | 943 ug |
| Retinol | 943 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 3142 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 118 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.40 g |
| SFA 14:0 | 0.18 g |
| SFA 16:0 | 0.41 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 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?
The base oat grain is the same, but instant varieties are more processed (pre-cooked and dried) for speed, which can slightly lower their glycemic index. However, flavored instant packets often contain significant added sugars and sodium, making them less nutritious than plain oats.
Can I use cold milk instead of water?
Yes, using milk (dairy or plant-based) instead of water will increase the protein, calcium, and creaminess of the final dish, helping to balance the meal's nutrition.
Why does my oatmeal sometimes get gummy?
Over-stirring or using too much water can break down the oat starches excessively, leading to a gummy texture. For best results, stir just until combined and let it sit for the recommended time.
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 3.79 kcal/g · 9% calories from protein · 6.0 g fiber · 31.3 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: 1.78 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.