Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S
Whole food · Breakfast Cereals
Photo: Wikipedia
Quaker Honey Graham Oh!s are bite-sized, crunchy cereal pillows made from whole grain wheat and oat flour, coated in a sweet honey glaze. They offer a satisfying, light crunch with a distinct honey-sweet flavor that's less intense than a candy bar but more indulgent than plain flakes. Nutritionally, they are a high-carbohydrate energy source with a significant sugar content.
Calorie split: 4% protein · 80% carbs · 16% fat
↓ Full nutrition💚 Why it's loved
People love it for the nostalgic, comforting taste of honey-graham and the satisfying, light crunch that's perfect for dry snacking or with cold milk. Its portability and sweet flavor make it a quick, enjoyable energy boost for both kids and adults.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 43g per 100g) can lead to a rapid blood-sugar spike and subsequent crash, making it a poor choice for sustained energy. To counteract this, pair it with a source of protein or healthy fat, like a handful of nuts or a side of Greek yogurt, and practice strict portion control (e.g., stick to a measured 1-cup serving).
Key benefits
- Provides quick energy from carbohydrates
- Made with whole grain wheat as a primary ingredient
- Fortified with essential vitamins and minerals like iron and B vitamins
- Convenient, no-preparation breakfast or snack option
- Offers a familiar, comforting sweet flavor profile
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Oh!s' in the name is a registered trademark of The Quaker Oats Company, and the cereal's shape is designed to hold milk in its center for a burst of flavor with each bite.
Full nutrition (USDA data · scales with serving)
| Water | 2.8 g |
| Energy | 412 kcal |
| Energy | 1726 kj |
| Protein | 3.9 g |
| Total lipid (fat) | 7.6 g |
| Ash | 2.0 g |
| Carbohydrate, by difference | 83.7 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 43.2 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 19.5 mg |
| Magnesium, Mg | 43.0 mg |
| Phosphorus, P | 133 mg |
| Potassium, K | 167 mg |
| Sodium, Na | 679 mg |
| Zinc, Zn | 6.0 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 7.8 ug |
| Vitamin C, total ascorbic acid | 36.4 mg |
| Thiamin | 1.0 mg |
| Riboflavin | 0.57 mg |
| Niacin | 4.3 mg |
| Vitamin B-6 | 0.32 mg |
| Folate, total | 563 ug |
| Folic acid | 544 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 945 ug |
| Choline, total | 7.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 436 ug |
| Retinol | 434 ug |
| Carotene, beta | 23.0 ug |
| Carotene, alpha | 15.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1496 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 398 ug |
| Vitamin E (alpha-tocopherol) | 5.4 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) | 0.70 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.46 g |
| SFA 10:0 | 0.36 g |
| SFA 12:0 | 2.7 g |
| SFA 14:0 | 1.0 g |
| SFA 16:0 | 0.84 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 0.70 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.70 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.72 g |
| PUFA 18:2 | 0.69 g |
| PUFA 18:3 | 0.04 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 | 0.04 g |
| Cholesterol | 0.00 mg |
FAQ
Is this cereal a good source of fiber?
At 2.1g of fiber per 100g, it provides some dietary fiber from its whole grain ingredients, but it is not considered a high-fiber cereal. For a significant fiber boost, consider pairing it with high-fiber fruits like berries.
Can I eat this cereal if I'm trying to reduce sugar intake?
This cereal is very high in added sugar (43.23g per 100g). If reducing sugar is a goal, this would be an occasional treat rather than a daily staple. Look for cereals with less than 6g of sugar per serving for regular consumption.
What are the main allergens in this product?
As a wheat-based cereal, it contains wheat. The Quaker facility may also process other allergens like soy and tree nuts, so individuals with severe allergies should check the packaging for specific warnings.
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 4.12 kcal/g · 4% calories from protein · 2.1 g fiber · 43.2 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: 4.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.