Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a hearty, dry multi-grain oatmeal blend from Quaker, featuring a mix of whole grain oats and other grains like wheat, rye, and barley. It cooks into a warm, textured porridge with a nutty, subtly sweet flavor and a satisfying chew. Nutritionally, it's a fiber powerhouse, delivering nearly 12g per 100g dry weight, which is exceptional for a breakfast cereal.
Calorie split: 14% protein · 79% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, rustic texture and the wholesome, nutty flavor that isn't overly sweet, making it a versatile base for both sweet and savory toppings. It's a classic, trusted breakfast staple that evokes a sense of homey, practical nourishment.
⚠️ Watch-outs & how to enjoy it better
The high fiber content can cause digestive discomfort (bloating or gas) for those not accustomed to it, and the blend often contains wheat, making it unsuitable for a gluten-free diet. To counteract, start with a smaller portion and increase gradually, and always pair it with a source of protein (like nuts, seeds, or yogurt) and a healthy fat (like nut butter or chia seeds) to slow digestion and stabilize blood sugar response.
Key benefits
- High in soluble fiber from oats, supporting heart health.
- Excellent source of complex carbohydrates for sustained energy release.
- Contains a blend of whole grains for diverse micronutrients.
- Very low in sugar (2.46g/100g) and fat (2.73g/100g).
- Provides a solid plant-based protein base (12.64g/100g dry).
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Quaker' brand name was chosen in the late 19th century to symbolize honesty, integrity, and purity—values the Quaker Oats Company wanted to associate with its product, though it has no direct affiliation with the Religious Society of Friends (Quakers).
Full nutrition (USDA data · scales with serving)
| Water | 10.3 g |
| Energy | 334 kcal |
| Energy | 1396 kj |
| Protein | 12.6 g |
| Total lipid (fat) | 2.7 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 72.6 g |
| Fiber, total dietary | 11.9 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 36.0 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 115 mg |
| Phosphorus, P | 346 mg |
| Potassium, K | 322 mg |
| Sodium, Na | 7.0 mg |
| Zinc, Zn | 3.2 mg |
| Copper, Cu | 0.36 mg |
| Selenium, Se | 31.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.34 mg |
| Riboflavin | 0.18 mg |
| Niacin | 4.0 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 29.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 8.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 182 ug |
| Vitamin E (alpha-tocopherol) | 0.66 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.45 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 | 0.00 g |
| SFA 16:0 | 0.40 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.60 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.58 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.09 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 |
| PUFA 22:6 n-3 (DHA) | 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?
No. While it contains oats, it's a multi-grain blend that includes other whole grains like wheat, rye, and barley, giving it a different texture and nutritional profile than pure rolled or steel-cut oats.
Can I use this for baking?
Yes, it's excellent for adding texture and fiber to muffins, breads, and cookies. Because it's a blend, it will create a heartier, more rustic result than using plain oat flour.
How does the nutrition compare to instant oatmeal packets?
This dry, unsweetened blend is significantly lower in sugar and higher in fiber and protein than most flavored instant oatmeal packets, which often contain added sugars and sodium.
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 3.34 kcal/g · 15% calories from protein · 11.9 g fiber · 2.5 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: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.