Quaker Oats Nutrition Facts

If you’ve ever been confused by the quaker oats nutrition facts, you’re not alone. This article will provide you the information about oats’ nutritional value. Quaker oats may be the right choice if you’re looking for healthier alternatives. Oats contain soluble fiber that helps reduce cholesterol, and a daily dose of 1 gram of the soluble fiber reduces the risk of heart disease.

Quaker Oats Oatmeal

In addition, oatmeal packets contain at least 29 grams of whole grains, which should be included in a low-fat diet. For these reasons, Quaker oats are a great choice if you want the right nutrients without breaking the bank. Other flavors of Quaker oatmeal include Original, Apple & Cinnamon, Maple Brown Sugar, and Cinnamon Roll.

There’s also a Quaker oats oatmeal flavor that contains raisins and spices. In addition to the rich taste, oatmeal contains soluble and insoluble fiber. These two important nutrients help regulate blood sugar levels. Soluble fiber slows digestion, makes you feel full, and may contribute to weight loss. So let’s get Started!

Quaker Oats Nutrition Facts

One box of Quaker instant oatmeal contains eight pouches. The nutrition information listed here is based on a single serving-sized packet containing about 43 grams of the food.

Nutrient Amount per Serving % Daily Value
Calories 160 8%
Total Fat 2.5 g 3%
Saturated Fat 0.5 g 3%
Trans Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 0 mg 0%
Total Carbohydrate 27 g 10%
Dietary Fiber 4 g 14%
Total Sugars 1 g 0%
Includes Added Sugars 0 g 0%
Protein 6 g 12%
Vitamin D 0 mcg 0%
Calcium 20 mg 2%
Iron 2 mg 10%
Potassium 180 mg 4%

Note: Percent daily values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

What is Quaker Oats?

Nothing compares to a hot cup of homemade oats, and it is satisfying and gives you the fiber you need for better health. The well-known oatmeal product from Quaker Oats is used for breakfast and in numerous other recipes, such as those for loaves of bread and cookies.

Instant oatmeal is made with Quaker Oats’ natural goodness, rich maple and brown sugar flavors, and no artificial sweeteners or preservatives. You still deserve all the goodness that Quaker has to give, even if you’ve had a busy day.


Whole-grain oats that are entirely natural makeup, Quaker Oats. This is the sole component. The body receives soluble fiber from whole grain oats, and soluble fiber lowers blood cholesterol levels.


The cereal Quaker Oats is sodium-free. Americans are advised to watch their salt intake and reduce it due to high sodium intake and elevated blood pressure. Less than a teaspoon of salt per day is the recommended amount to consume. Most women consume 1.5 times the recommended quantity compared to men, who consume almost twice as much. When consumed frequently, Quaker Oats can help reduce salt intake.

Soluble Fiber

One serving of Quaker Oats provides 1 gram of soluble fiber. The risk of heart disease is reduced if you consume 3 grams of soluble fiber from oatmeal daily.

How Healthy is Instant Oatmeal?

A beneficial food for your health, oatmeal has advantages for your internal and external health.

Aids Weight Loss

To encourage satiety and optimal weight management, nutritionists advise substituting whole-grain foods for refined grains like white bread, pasta, bagels, or other breakfast pastries. 5 Plain oatmeal is a fantastic substitute for breakfast meals comprised of less nutrient-dense grains (like muffins and cereal made with refined grains).

Soothes Skin

Boiling ground oats to make oatmeal is a successful method for treating atopic dermatitis, psoriasis, and itchy skin. Oatmeal is a calming skin moisturizer because its anti-inflammatory properties, UV defense, and antifungal properties are additional skin benefits.

Helps Control Type 2 Diabetes

Oat consumption had modest benefits for managing type 2 diabetes, according to an analysis of 16 trials. Oat consumption has been linked to improvements in heart-health markers, a common co-morbidity, and lower hemoglobin A1c results (a 3-month measure of blood sugar levels).

Lowers Cholesterol

Compared to other grains, oats offer higher soluble fiber. The type of soluble fiber in oatmeal, beta-glucan, can reduce LDL cholesterol levels.

Supports a Gluten-Free Diet 

Most celiac disease sufferers handle oats well since they are inherently gluten-free. Oats, however, are prone to contamination by gluten-containing grains, and Cross-contamination is less likely when consumers choose gluten-free brands that adhere to stringent purity guidelines.

Risks of the Oatmeal Diet

Oats and oatmeal offer several benefits for your overall health. But there are some risks to be aware of when eating the oatmeal diet.

  • As always, before beginning any diet regimen, visit your doctor. A diet consisting of foods regarded as healthful, such as oatmeal, falls under this category. Inform your doctor about your medical history and any existing conditions.
  • The oatmeal diet has extremely few calories, and some medical professionals may think that this is too little to keep up a healthy diet. As a result, you might need to increase your daily calorie intake by including meals other than those on the oatmeal diet plan.
  • The oatmeal diet limits your options. Maintaining a daily routine of eating oatmeal for one or two meals can be challenging, and you could find it harder to lose weight due to this.
  • Changing the meal plan can reduce the hazards associated with the oatmeal diet. You can add more diversity by adding more veggies and other healthy sides, such as different fruits, and increasing the calorie count to the level your doctor recommends.

How Much Oatmeal Should you Eat in the Morning?

The suggested serving size for your oatmeal is 1/2 cup. Oatmeal is your major course for breakfast and lunch, and it permits the addition or consumption of low-fat yogurt, a little amount of skim milk, and some fruit. Another excellent flavoring ingredient is cinnamon.

An afternoon snack of raw veggies or nuts will be eaten after your morning snack, typically fresh fruit. Various grilled chicken, fish, a small lean steak, or even a turkey burger with zucchini fries are on the menu for dinner. Additionally, it permits a low-calorie dessert as a reward after supper.

How Many Flavors of Quakers Instant Oatmeal?

There are the top 12 different flavors of Quakers instant oatmeal:

Organic Instant Oatmeal, Regular

This Quaker traditional oats packet is the healthiest one available. Although it has a nearly identical nutrition label to its non-organic relative stated above, one significant distinction makes it stand out. (And no, it isn’t because they are organic oats!) This decision avoids caramel coloring, an ingredient linked to cancer in animals and people.

Original Instant Oatmeal

This oatmeal packet makes the ideal foundation for a healthy breakfast because it is loaded with protein and has no added sugar. Add bananas, peanut butter, flax seeds, and cinnamon to it after you’ve microwaved it to give it some flavor.

Super Grains Instant Hot Cereal, Honey Almond

The apples, cinnamon, and honey almond varieties contain whole grains high in B vitamins. Still, the almonds give the honey almond variety an advantage in terms of healthy fat content. Almonds are a top nutritional source of vitamin E, fighting age, and are high in cardio-protective monounsaturated fats.

Super Grains Instant Hot Cereal, Apples & Cinnamon

This super cereal is the ideal way to start the day because it’s made with a wonderful combination of nutritious grains, including oats, barley, rye, quinoa, and flax. It provides 160 milligrams of ALA, an omega-3 fatty acid derived from plants that fight inflammation and improve heart and brain function.

Protein Instant Oatmeal, Banana Nut

Although the Cranberry Almond Protein flavor has more fiber, it also has more omega-6-rich vegetable oils than this Banana Nut flavor. Although omega-6s are essential fatty acids, they can cause inflammation when eaten in excess—and Americans are, on average, eating too much of them.

Protein Instant Oatmeal, Cranberry Almond

The amount of protein and good fats in this packet will aid slow digestion, preventing blood sugar spikes, even though we had hoped for less sugar.

Raisin, Date & Walnut Instant Oatmeal

We adore the walnuts that have been added to our porridge. The nut contains polyunsaturated fats, which trigger genes that lessen fat storage and enhance insulin metabolism.

Honey Bun Instant Oatmeal

With this honey bun flavor, cut another gram of sugar. This breakfast is preferable to one of Entenmann’s Honey Buns, listed as one of the 11 Worst Entenmann’s Products.

Banana & Maple Instant Oatmeal

The sugar is slowly disappearing! Pick up this flavor if you don’t want to eat any artificial colors or flavors.

Cinnamon Roll Instant Oatmeal

The weight of this packet is the same as the two above it, but there are two to three fewer grams of sugar in it. That probably indicates more of the good stuff—healthy oats high in fat!

Cinnamon & Spice Instant Oatmeal

This is your basic Quaker oats packet of rolled oats, sugar, caramel color, and a touch of cinnamon.

Apple & Cranberries Instant Oatmeal

Its nutritional values are almost equal to those of the two oats mentioned above, but this packet includes some extra chewy cranberries. In contrast to simply chowing down on a mushy bowl of plain oats, experts have discovered that the physical process of chewing serves as a satisfaction indication to your brain that you are eating food.

Quaker Instant Oatmeal, 4 Flavor Variety Pack

Quaker Instant Oatmeal, 4 Flavor Variety Pack



  • Good Source of Fiber: Quaker Oats provide a good source of fiber to support a healthy digestive system; See nutrition facts for total fat per serving
  • Quaker Oats help support a healthy heart; Diets rich in whole grain and other plant foods and low in saturated fat and cholesterol may help reduce the risk of heart disease.
  • Contains 48 packets: 23 maple and brown sugar, 13 apples and cinnamon, seven cinnamon and spice, five peaches and cream flavor


In 1966, the Quaker Oats Company—since 2001, a subsidiary of PepsiCo—first offered Quaker Instant Oatmeal. Oats, one of the healthiest and most nutrient-dense grains you can consume, are the basis for oatmeal. Quaker oats oatmeal is also free of gluten and a good source of protein, fiber, and carbohydrates.

Quaker instant oatmeal’s high nutritional value supports heart health and overall well-being and includes important vitamins and minerals. To reduce the risk of heart disease, the USDA Dietary Guidelines advise consuming at least three servings of whole grains daily, such as those found in oatmeal.