Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a convenient, pre-mixed dry oatmeal blend combining the mild, nutty base of instant oats with the chewy sweetness of raisins and dates, and the rich, earthy crunch of walnuts. Nutritionally, it's a carbohydrate-dense energy source, with a notable 30.85g of sugar per 100g coming primarily from the dried fruit, alongside a respectable 6.9g of fiber.
Calorie split: 9% protein · 75% carbs · 16% fat
↓ Full nutrition💚 Why it's loved
People love it for the comforting, familiar taste of oatmeal elevated by bursts of fruity sweetness and satisfying nutty crunch, all ready in minutes. It's a nostalgic, cozy breakfast that feels more substantial than plain oatmeal without any prep work.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (30.85g per 100g) can lead to a rapid blood-sugar spike, especially on an empty stomach. To counteract this, pair it with a source of protein or fat like Greek yogurt, a splash of milk, or an extra handful of nuts to slow digestion. Also, be mindful of portion size, as the calorie density (371 kcal/100g) is high for a dry product.
Key benefits
- Quick-cooking instant oats provide soluble fiber (beta-glucan).
- Walnuts contribute plant-based omega-3 fatty acids (ALA).
- Dried fruits offer quick energy and natural sweetness.
- Contains a good mix of textures: chewy, crunchy, and soft.
- Convenient all-in-one breakfast or snack option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'instant' oats in this mix are pre-cooked and rolled thinner than traditional rolled oats, allowing them to absorb hot water almost instantly—a process perfected by Quaker in the 1960s.
Full nutrition (USDA data · scales with serving)
| Water | 8.3 g |
| Energy | 371 kcal |
| Energy | 1552 kj |
| Protein | 8.8 g |
| Total lipid (fat) | 7.0 g |
| Ash | 3.4 g |
| Carbohydrate, by difference | 72.4 g |
| Fiber, total dietary | 6.9 g |
| Total Sugars | 30.9 g |
| Calcium, Ca | 297 mg |
| Iron, Fe | 10.7 mg |
| Magnesium, Mg | 92.0 mg |
| Phosphorus, P | 296 mg |
| Potassium, K | 374 mg |
| Sodium, Na | 516 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.36 mg |
| Manganese, Mn | 2.2 mg |
| Selenium, Se | 16.4 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.89 mg |
| Riboflavin | 1.0 mg |
| Niacin | 12.0 mg |
| Pantothenic acid | 0.68 mg |
| Vitamin B-6 | 1.2 mg |
| Folate, total | 239 ug |
| Folic acid | 202 ug |
| Folate, food | 37.0 ug |
| Folate, DFE | 381 ug |
| Vitamin B-12 | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2992 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 103 ug |
| Vitamin E (alpha-tocopherol) | 0.55 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.86 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.2 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:3 | 0.46 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 |
| 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 the same as regular oatmeal with mix-ins?
No, the oats are processed differently. Instant oats are pre-cooked and rolled very thin for faster preparation, which can affect texture (softer, less chewy) and glycemic response compared to steel-cut or old-fashioned oats.
Can I use this in baking?
Yes, it works well in cookies, muffins, and energy bars. However, its high sugar and pre-cooked nature may require adjusting recipe liquids or sugars. It adds great texture and flavor.
How does the nutrition compare to plain instant oatmeal?
This blend is significantly higher in calories, sugar, and fat due to the added raisins, dates, and walnuts. Plain oatmeal has about 68 kcal and 0g sugar per 100g dry, versus 371 kcal and 30.85g sugar here.
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 3.71 kcal/g · 10% calories from protein · 6.9 g fiber · 30.9 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: 1.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.