Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a dry, pre-mixed packet of instant oatmeal, blending quick-cooking rolled oats with sweet raisins and a warm, spicy blend. When prepared, it transforms into a creamy, comforting porridge with plump, juicy raisins and a comforting, cinnamon-forward flavor. Nutritionally, it's a significant source of quick-release carbohydrates and added sugars, providing a substantial energy boost.
Calorie split: 10% protein · 81% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love it for the nostalgic, comforting combination of sweet raisins and warm spices like cinnamon and nutmeg, which makes a busy morning feel cozy. Its extreme convenience—ready in minutes with just hot water—makes it a staple for students, travelers, and anyone needing a fast, filling meal.
⚠️ Watch-outs & how to enjoy it better
The high added sugar content (nearly 36g per 100g dry) can lead to a rapid blood sugar spike and subsequent crash, which is a concern for diabetics or those monitoring glycemic response. To counteract this, pair it with a source of protein and fat, like a handful of nuts, a dollop of Greek yogurt, or a hard-boiled egg, to slow digestion and stabilize energy. Also, be mindful of portion size; a single packet is often a full serving.
Key benefits
- Provides a quick, convenient hot breakfast option.
- Contains soluble fiber (beta-glucan) from oats.
- Offers a source of plant-based protein.
- Fortified with vitamins and minerals in many versions.
- The raisins add natural iron and potassium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'instant' texture is achieved by pre-cooking the oats and then rolling them thinner than traditional oats, which allows them to absorb water almost instantly.
Full nutrition (USDA data · scales with serving)
| Water | 8.4 g |
| Energy | 360 kcal |
| Energy | 1507 kj |
| Protein | 9.1 g |
| Total lipid (fat) | 4.0 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 75.7 g |
| Fiber, total dietary | 5.8 g |
| Total Sugars | 35.6 g |
| Sucrose | 20.1 g |
| Glucose | 7.6 g |
| Fructose | 7.7 g |
| Lactose | 0.10 g |
| Maltose | 0.10 g |
| Galactose | 0.10 g |
| Starch | 31.8 g |
| Calcium, Ca | 235 mg |
| Iron, Fe | 9.1 mg |
| Magnesium, Mg | 82.0 mg |
| Phosphorus, P | 292 mg |
| Potassium, K | 360 mg |
| Sodium, Na | 440 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.32 mg |
| Manganese, Mn | 2.0 mg |
| Selenium, Se | 2.9 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.79 mg |
| Riboflavin | 0.67 mg |
| Niacin | 10.5 mg |
| Pantothenic acid | 0.83 mg |
| Vitamin B-6 | 1.1 mg |
| Folate, total | 213 ug |
| Folic acid | 193 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 348 ug |
| Choline, total | 25.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 494 ug |
| Retinol | 494 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1646 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 104 ug |
| Vitamin E (alpha-tocopherol) | 0.40 mg |
| Tocopherol, beta | 0.26 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.02 mg |
| Tocotrienol, alpha | 0.57 mg |
| Tocotrienol, beta | 0.07 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.60 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.53 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.05 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 16:1 c | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.2 g |
| MUFA 18:1 c | 1.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:2 n-6 c,c | 1.2 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.04 g |
| Fatty acids, total trans-monoenoic | 0.03 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.03 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 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 plain instant oatmeal?
No. This is a pre-sweetened and spiced variety. Plain instant oatmeal contains only oats and has significantly less sugar and sodium per serving.
Can I cook this on the stovetop?
Yes, though it's designed for microwave or just adding boiling water. Cooking it on the stovetop with milk or water for 2-3 minutes can yield a creamier texture.
Why does the nutrition info say 'per 100g'?
That's the standard for comparing foods by weight. A typical single-serving packet is much lighter, around 43-50g, so you'd multiply the values by about 0.43 to get the per-packet nutrition.
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 3.60 kcal/g · 10% calories from protein · 5.8 g fiber · 35.6 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: 1.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.