Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a quick-cooking, cinnamon-spiced instant oatmeal designed for weight management, offering a warm, comforting texture with a distinct spice kick. It packs a surprisingly high protein content for a cereal, making it more satiating than typical sugary breakfasts. The fiber-rich profile helps keep you full longer, while the low sugar content avoids the cloying sweetness of many instant options.
Calorie split: 17% protein · 68% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its warm, comforting cinnamon flavor that feels indulgent without the guilt, and its ability to keep hunger at bay for hours. It’s a nostalgic, versatile base that can be dressed up with fruit or nuts, fitting seamlessly into a health-conscious lifestyle.
⚠️ Watch-outs & how to enjoy it better
Some may find the texture overly processed or mushy compared to rolled oats, and the high fiber content can cause bloating if consumed too quickly. To counteract this, pair it with a source of healthy fat like nuts or seeds, and drink plenty of water to aid digestion.
Key benefits
- High protein content (16.5g per 100g) supports muscle maintenance and satiety.
- Rich in dietary fiber (13g per 100g) aids digestion and promotes fullness.
- Low in sugar (1.27g per 100g), reducing empty calorie intake.
- Convenient, quick preparation ideal for busy mornings.
- Contains cinnamon, which may help regulate blood sugar levels.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Quaker Oats was the first trademarked breakfast cereal in the United States, registered in 1877.
Full nutrition (USDA data · scales with serving)
| Water | 9.1 g |
| Energy | 361 kcal |
| Energy | 1510 kj |
| Protein | 16.5 g |
| Total lipid (fat) | 6.3 g |
| Ash | 3.9 g |
| Carbohydrate, by difference | 64.2 g |
| Fiber, total dietary | 13.0 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 245 mg |
| Iron, Fe | 8.8 mg |
| Magnesium, Mg | 119 mg |
| Phosphorus, P | 402 mg |
| Potassium, K | 334 mg |
| Sodium, Na | 618 mg |
| Zinc, Zn | 2.6 mg |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.74 mg |
| Riboflavin | 0.87 mg |
| Niacin | 10.9 mg |
| Vitamin B-6 | 1.0 mg |
| Folate, total | 205 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 2558 iu |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| Fatty acids, total monounsaturated | 2.2 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 1.0 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 oatmeal suitable for a gluten-free diet?
While oats are naturally gluten-free, they are often processed in facilities that handle wheat. Check the packaging for a gluten-free certification if you have celiac disease or severe gluten sensitivity.
How does this compare to regular instant oatmeal?
This version is specifically formulated for weight control, with higher protein and fiber and significantly less sugar than standard instant oatmeal, which often contains added sugars and flavorings.
Can I eat this if I have diabetes?
The low sugar and high fiber content make it a better choice than many breakfast cereals, but it still contains carbohydrates. Monitor your blood sugar and consider pairing it with protein or fat to slow glucose absorption.
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 3.61 kcal/g · 18% calories from protein · 13.0 g fiber · 1.3 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: 1.85 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.