Cereals, QUAKER, Quick Oats, Dry
Whole food · Breakfast Cereals
Photo: Wikipedia
Quaker Quick Oats are pre-cooked and rolled thinner than old-fashioned oats, designed for a creamy, ready-in-minutes porridge with a mild, slightly nutty flavor. Nutritionally, they are a powerhouse of slow-release energy, packing nearly 14 grams of plant-based protein and over 9 grams of gut-friendly fiber per 100 grams. This makes them a staple for a filling, heart-healthy breakfast.
Calorie split: 14% protein · 70% carbs · 16% fat
↓ Full nutrition💚 Why it's loved
People love their unparalleled convenience and creamy texture, making a warm, comforting bowl possible in under five minutes. They are a beloved blank canvas, easily customized with fruits, nuts, spices, or savory toppings to fit any taste or dietary need.
⚠️ Watch-outs & how to enjoy it better
Their quick-cooking nature means they have a higher glycemic index than steel-cut oats, which can lead to faster blood sugar spikes. To counteract this, always pair your bowl with protein (like Greek yogurt or nuts) and healthy fats (like chia seeds or nut butter) to slow digestion. Those with celiac disease should look for certified gluten-free versions, as oats are often processed in facilities with wheat.
Key benefits
- Excellent source of soluble fiber (beta-glucan) for heart health.
- High in plant-based protein for sustained energy and satiity.
- Low in sugar (1.42g) and a good source of complex carbohydrates.
- Contains essential minerals like iron, magnesium, and zinc.
- Quick-cooking convenience without sacrificing core nutrition.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'quick' in Quick Oats doesn't just mean fast cooking; the oats are steamed longer and rolled thinner, which breaks down more of the starch, allowing them to absorb water and cook much faster than old-fashioned oats.
Full nutrition (USDA data · scales with serving)
| Water | 9.4 g |
| Energy | 371 kcal |
| Energy | 1552 kj |
| Protein | 13.7 g |
| Total lipid (fat) | 6.9 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 68.2 g |
| Fiber, total dietary | 9.4 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 47.0 mg |
| Iron, Fe | 4.6 mg |
| Magnesium, Mg | 270 mg |
| Phosphorus, P | 458 mg |
| Potassium, K | 358 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 3.2 mg |
| Copper, Cu | 0.37 mg |
| Manganese, Mn | 4.3 mg |
| Selenium, Se | 28.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.54 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.82 mg |
| Pantothenic acid | 0.71 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 32.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 32.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 180 ug |
| Vitamin E (alpha-tocopherol) | 0.42 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 | 0.02 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.94 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:3 | 0.10 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 |
| 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
What's the difference between Quick Oats and Instant Oats?
Quick Oats are rolled thinner and steamed longer than old-fashioned oats, but Instant Oats are often pre-cooked and dried, sometimes with added salt and sugar. Quick Oats retain more texture and require stovetop or microwave cooking, while instant varieties can be made with just boiling water.
Can I use Quick Oats in baking?
Yes, but they will create a softer, less textured result than old-fashioned oats. They are great for moistening muffins or cookies, but for chewier texture in granola or cookies, old-fashioned oats are preferable.
Are Quaker Quick Oats gluten-free?
While oats are naturally gluten-free, they are frequently processed in facilities that also handle wheat, barley, and rye, leading to cross-contamination. For a certified gluten-free product, you must look for oats specifically labeled as such.
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 · 15% calories from protein · 9.4 g fiber · 1.4 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.