Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread
Whole food · Breakfast Cereals
Photo: Wikipedia
A warm, comforting instant oatmeal packet designed for weight management, delivering a sweet, spiced banana bread flavor with a soft, slightly chewy texture. It stands out with an impressive 16.5g of protein per 100g, making it a surprisingly substantial and filling breakfast option. The combination of high fiber and low sugar supports steady energy levels without the typical crash of many instant cereals.
Calorie split: 17% protein · 68% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for delivering a nostalgic, dessert-like banana bread flavor in a guilt-free, protein-packed package that keeps them full for hours. Its versatility makes it a go-to for quick breakfasts, post-workout snacks, or even a light dessert when paired with yogurt or fruit.
⚠️ Watch-outs & how to enjoy it better
The instant format can have a slightly mushy or pasty texture if overcooked, and the artificial sweeteners used for low sugar may not appeal to everyone. To counteract, prepare with a bit less water for a thicker consistency, and pair with a handful of nuts or a spoonful of nut butter to add healthy fats and improve mouthfeel. Those sensitive to FODMAPs should start with a smaller portion to assess tolerance.
Key benefits
- High protein content (16.5g/100g) supports satiety and muscle maintenance
- Excellent source of dietary fiber (12.6g/100g) for digestive health
- Low in sugar (1.29g/100g) compared to many sweetened instant oatmeals
- Convenient, quick-prep format ideal for busy mornings
- Specifically formulated for weight control with balanced macros
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Quaker Oats was one of the first food products to be registered with the U.S. Patent and Trademark Office, with its famous 'Quaker man' logo dating back to 1877.
Full nutrition (USDA data · scales with serving)
| Water | 9.0 g |
| Energy | 361 kcal |
| Energy | 1512 kj |
| Protein | 16.5 g |
| Total lipid (fat) | 6.2 g |
| Ash | 3.9 g |
| Carbohydrate, by difference | 64.4 g |
| Fiber, total dietary | 12.6 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 243 mg |
| Iron, Fe | 8.8 mg |
| Magnesium, Mg | 117 mg |
| Phosphorus, P | 396 mg |
| Potassium, K | 327 mg |
| Sodium, Na | 619 mg |
| Zinc, Zn | 2.6 mg |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.73 mg |
| Riboflavin | 0.86 mg |
| Niacin | 10.2 mg |
| Vitamin B-6 | 1.0 mg |
| Folate, total | 204 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 2544 iu |
| Vitamin E (alpha-tocopherol) | 0.55 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 low-carb diet?
No, it contains 64.42g of carbohydrates per 100g, making it high in carbs. It's better suited for balanced or high-protein diets.
Can I use this to make banana bread?
Yes, you can use it as a base for healthy banana bread recipes, often substituting some flour with the oatmeal for added fiber and protein.
Does it contain real bananas?
It typically contains banana flavoring and sometimes dried banana pieces, but the primary flavor is derived from natural and artificial flavorings.
Is it gluten-free?
Quaker oats are often processed in facilities that handle wheat, so while oats are naturally gluten-free, cross-contamination is possible. Check the label for certified gluten-free status if needed.
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 · 12.6 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: 1.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.