Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a dry, pre-mixed oatmeal blend from Quaker's Real Medleys line, combining rolled oats with dehydrated apple pieces and walnut chunks. It cooks into a hearty, chewy porridge with a sweet-tart apple flavor and nutty crunch. Nutritionally, it provides a solid 7g of fiber per 100g, though it's notably high in carbohydrates and added sugars.
Calorie split: 8% protein · 69% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love it for the comforting, familiar combination of apple and walnut in a warm, filling bowl, offering a taste of homemade convenience. It's a popular choice for a quick, satisfying breakfast that feels more substantial than plain oatmeal.
⚠️ Watch-outs & how to enjoy it better
With 29.36g of sugar per 100g, it can cause a rapid blood-sugar spike, making it less ideal for those managing diabetes or seeking low-sugar options. To counteract this, pair it with a source of protein or fat like Greek yogurt, a scoop of nut butter, or a handful of seeds to slow sugar absorption and increase satiety.
Key benefits
- Provides 7g of dietary fiber per 100g serving.
- Contains 8.18g of plant-based protein from oats and nuts.
- Offers a convenient, shelf-stable breakfast option.
- Includes whole food ingredients like apple and walnut.
- Quick to prepare with just hot water or milk.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Quaker's 'Real Medleys' line was specifically engineered to have distinct, non-mushy textures in every bite, with the fruit and nut pieces designed to retain some chew after cooking.
Full nutrition (USDA data · scales with serving)
| Water | 7.8 g |
| Energy | 390 kcal |
| Energy | 1630 kj |
| Protein | 8.2 g |
| Total lipid (fat) | 10.4 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 70.5 g |
| Fiber, total dietary | 7.0 g |
| Total Sugars | 29.4 g |
| Calcium, Ca | 57.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 86.0 mg |
| Phosphorus, P | 239 mg |
| Potassium, K | 344 mg |
| Sodium, Na | 356 mg |
| Zinc, Zn | 1.8 mg |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 20.0 ug |
| Folate, food | 20.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 20.0 iu |
| Vitamin E (alpha-tocopherol) | 0.36 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| Fatty acids, total monounsaturated | 2.0 g |
| Fatty acids, total polyunsaturated | 6.3 g |
| Fatty acids, total trans | 0.04 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 oatmeal?
No, it's a pre-mixed blend. While the base is rolled oats, it contains added dehydrated apple, walnuts, sugar, and likely other flavorings and preservatives not found in plain oats.
How does the nutrition compare to making my own apple walnut oatmeal?
A homemade version would likely have significantly less added sugar and sodium. You could control the amount and type of sweetener and use fresh fruit and nuts for better texture and fewer additives.
Can I eat this if I have a nut allergy?
No. The product contains walnuts, a tree nut, and is a common allergen. Always check the label for specific allergen warnings and potential cross-contamination.
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 3.90 kcal/g · 8% calories from protein · 7.0 g fiber · 29.4 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: 1.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.