Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a convenient, single-serving packet of instant oatmeal designed for weight management, offering a comforting maple and brown sugar flavor. The texture is soft and creamy when prepared, with a subtle sweetness that feels indulgent without being overpowering. Nutritionally, it stands out for its high fiber and protein content relative to its calorie count, making it a filling start to the day.
Calorie split: 17% protein · 68% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for the familiar, comforting taste of maple and brown sugar that makes healthy eating feel like a treat. Its versatility allows it to be enjoyed hot, mixed into yogurt, or used as a base for overnight oats, fitting seamlessly into busy modern lifestyles.
⚠️ Watch-outs & how to enjoy it better
The primary caution is for individuals monitoring blood sugar, as the refined oats and added sugar can cause a quicker spike than whole groats. To counteract this, always pair it with a source of protein (like nuts or Greek yogurt) and healthy fat (like chia seeds or nut butter) to slow digestion. Those with celiac disease or gluten sensitivity should check for certified gluten-free labeling, as oats are often cross-contaminated.
Key benefits
- High in soluble fiber (beta-glucan) for satiety
- Good source of plant-based protein
- Low in sugar compared to many instant oatmeals
- Provides sustained energy release
- Convenient portion-controlled packet
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'weight control' line from Quaker often includes added protein and fiber (like guar gum or psyllium) specifically engineered to increase satiety, a practice rooted in food science research on meal replacement.
Full nutrition (USDA data · scales with serving)
| Water | 9.0 g |
| Energy | 361 kcal |
| Energy | 1509 kj |
| Protein | 16.4 g |
| Total lipid (fat) | 6.2 g |
| Ash | 4.2 g |
| Carbohydrate, by difference | 64.3 g |
| Fiber, total dietary | 13.0 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 268 mg |
| Iron, Fe | 10.1 mg |
| Magnesium, Mg | 116 mg |
| Phosphorus, P | 392 mg |
| Potassium, K | 330 mg |
| Sodium, Na | 642 mg |
| Zinc, Zn | 2.6 mg |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 1.0 mg |
| Riboflavin | 0.94 mg |
| Niacin | 10.4 mg |
| Vitamin B-6 | 1.1 mg |
| Folate, total | 235 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, IU | 2429 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 | 1.9 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 the same as regular maple and brown sugar oatmeal?
No. Weight Control versions are specifically formulated with higher protein and fiber, and often less sugar, than the standard flavored instant oatmeal packets.
Can I use milk instead of water?
Yes, and it's recommended. Using milk (dairy or plant-based) adds more protein and creaminess, which further enhances satiety and improves the nutritional profile.
Is it suitable for a low-carb diet?
No. With over 60g of carbohydrates per 100g, it is a high-carb food. It's better suited for balanced diets, endurance athletes, or those needing sustained energy.
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: 1.95 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.