Cereals, QUAKER, Instant Oatmeal Organic, Regular
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a classic, quick-cooking oatmeal made from whole-grain oats that soften into a creamy, hearty porridge with a mild, nutty sweetness. The organic, instant format delivers a warm, comforting texture in minutes, making it a go-to for a fast, fiber-rich breakfast. Its standout nutrition profile is the impressive 9.8g of fiber per 100g, which supports digestion and sustained energy.
Calorie split: 16% protein · 69% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its unparalleled convenience and neutral, wholesome flavor that acts as a perfect canvas for countless toppings. It's a cultural staple for quick, warm breakfasts, embodying comfort and simplicity in a bowl.
⚠️ Watch-outs & how to enjoy it better
The instant processing can lead to a higher glycemic index than steel-cut oats, potentially causing faster blood sugar spikes. It is also a common allergen (contains oats, which may be processed with wheat). Counteract this by pairing it with protein (like nuts, seeds, or Greek yogurt) and healthy fats (nut butter, chia seeds) to slow digestion, and consider a smaller portion size.
Key benefits
- Excellent source of soluble fiber (beta-glucan) for heart health.
- High in plant-based protein (16g per 100g) for satiety.
- Very low in sugar (1g per 100g), unlike many flavored instant packets.
- Provides sustained energy from complex carbohydrates.
- Organic certification avoids synthetic pesticides and GMOs.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Quaker Instant Oatmeal was first introduced in 1966, revolutionizing breakfast by turning a 20-minute cooking process into a 2-minute one.
Full nutrition (USDA data · scales with serving)
| Water | 8.8 g |
| Energy | 367 kcal |
| Energy | 1536 kj |
| Protein | 16.0 g |
| Total lipid (fat) | 6.3 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 67.0 g |
| Fiber, total dietary | 9.8 g |
| Total Sugars | 1.0 g |
| Calcium, Ca | 52.0 mg |
| Iron, Fe | 4.2 mg |
| Magnesium, Mg | 148 mg |
| Phosphorus, P | 474 mg |
| Potassium, K | 350 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 3.1 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.73 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.78 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 32.0 ug |
| Folate, food | 32.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 0.47 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| Fatty acids, total monounsaturated | 2.0 g |
| Fatty acids, total polyunsaturated | 2.3 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 instant oatmeal as healthy as regular rolled oats?
Nutritionally, they are very similar in terms of fiber, protein, and calories. The main difference is texture and glycemic index; instant oats are pre-cooked and dried, leading to a softer texture and potentially faster digestion. Choosing plain, unflavored varieties like this one avoids added sugars.
How can I make it taste better without adding sugar?
Enhance flavor with spices like cinnamon or cardamom, a dash of vanilla extract, or savory toppings like a fried egg, avocado, or sautéed mushrooms. Stirring in a tablespoon of nut butter or mashed banana adds natural sweetness and creaminess.
Is it gluten-free?
While oats are naturally gluten-free, they are often processed in facilities that handle wheat, leading to cross-contamination. For strict gluten-free needs, look for oats specifically certified as gluten-free.
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 3.67 kcal/g · 17% calories from protein · 9.8 g fiber · 1.0 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.