Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a convenient, instant oatmeal product from Quaker, designed for a quick, warm breakfast. It offers a sweet, creamy texture with fruit-flavored inclusions, providing a comforting and familiar taste. Nutritionally, it delivers a solid source of fiber and protein per 100g, though it's notably high in carbohydrates.
Calorie split: 10% protein · 73% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People love it for the nostalgic, comforting flavor of fruit and cream combined with the warm, hearty texture of oats. It's a beloved staple for its sheer convenience, offering a filling, ready-in-minutes meal that fits seamlessly into busy mornings.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the high carbohydrate and sugar content (17.66g sugar per 100g), which can lead to rapid blood-sugar spikes, especially for those with insulin sensitivity or diabetes. To counteract this, pair it with a source of protein or healthy fat (like nuts, seeds, or a side of yogurt) to slow digestion and stabilize energy levels, and practice portion control by sticking to a single serving.
Key benefits
- High in dietary fiber (8.3g per 100g)
- Good source of plant-based protein (10.16g per 100g)
- Provides quick energy from complex carbohydrates
- Convenient and requires minimal preparation time
- Reduced sugar formulation compared to standard varieties
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Quaker Oats was the first food product to be issued a 'grade' by the U.S. government in 1908, setting a precedent for food quality standards.
Full nutrition (USDA data · scales with serving)
| Water | 7.4 g |
| Energy | 376 kcal |
| Energy | 1573 kj |
| Protein | 10.2 g |
| Total lipid (fat) | 7.5 g |
| Ash | 3.4 g |
| Carbohydrate, by difference | 71.6 g |
| Fiber, total dietary | 8.3 g |
| Total Sugars | 17.7 g |
| Calcium, Ca | 246 mg |
| Iron, Fe | 12.1 mg |
| Magnesium, Mg | 103 mg |
| Phosphorus, P | 359 mg |
| Potassium, K | 339 mg |
| Sodium, Na | 559 mg |
| Zinc, Zn | 2.3 mg |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 1.4 mg |
| Riboflavin | 0.62 mg |
| Niacin | 9.1 mg |
| Vitamin B-6 | 0.98 mg |
| Folate, total | 170 ug |
| Vitamin B-12 | 0.03 ug |
| Vitamin A, IU | 1666 iu |
| Vitamin E (alpha-tocopherol) | 0.64 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 g |
| Fatty acids, total monounsaturated | 2.3 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| Fatty acids, total trans | 0.49 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 instant oatmeal considered a whole grain?
Yes, instant oatmeal is made from whole oats that have been pre-cooked and dried, so it retains the whole grain's nutritional benefits like fiber and B vitamins.
Why is it called 'reduced sugar' if it still has 17.66g of sugar per 100g?
The 'reduced sugar' claim is relative to the brand's standard fruit and cream varieties, which contain significantly more added sugar. It's a formulation tweak, not a sugar-free product.
Can I use this oatmeal in baking recipes?
Absolutely. Its fine, pre-cooked texture makes it excellent for thickening smoothies, binding in energy bites, or as a base for moist oatmeal cookies and pancakes.
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 3.76 kcal/g · 11% calories from protein · 8.3 g fiber · 17.7 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: 1.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.