PUBLIX, INSTANT OATMEAL, APPLE & CINNAMON, APPLE & CINNAMON
PUBLIX Instant Oatmeal, Apple & Cinnamon, scores 51/100 (Decent) due to its significant **added sugar** content, despite providing whole grains and several micronutrients.
This product receives a FoodScore of 51/100, placing it in the Decent category.
It contains 9.7g of fiber per 100g, contributing positively to its score.
A notable concern is the 13.57g of added sugar per 100g.
As a NOVA class 4 food, it is considered ultra-processed, impacting its overall score.
One packet provides 25% DV for calcium and 65% DV for iron.
Scores +4 points above the grain category average (47/100 across 2269 foods).
Fiber
9.71g
35% of Daily Value
Protein
9.68g
19% of Daily Value
Added sugar
13.57g
27% of Daily Value
Sodium
403.23mg
18% of Daily Value
+
What it brings to the table
Fiber (9.7g)+12
Protein (9.7g)+5
Micronutrients (Calcium, Iron, Magnesium, Phosphorus, Vitamin A, Folate, Riboflavin)+12
−
What holds it back
Added sugar (13.6g)-17
Sodium (403.2mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 51
PUBLIX Instant Oatmeal, Apple & Cinnamon, achieves a FoodScore of 51 out of 100, categorized as Decent. This score reflects a balance between its nutritional contributions and certain drawbacks. The product earns significant bonuses for its fiber content, providing 9.7g per 100g, and its protein, at 9.7g per 100g. It is also fortified with several micronutrients, including calcium (25% DV), iron (65% DV), magnesium (31% DV), and a high amount of Vitamin A (359% DV), contributing positively to its score. However, the presence of added sugar, at 13.57g per 100g, results in a substantial penalty. The ingredient list shows sugar and sucralose as primary sweeteners. Furthermore, its classification as a NOVA 4 food indicates it is ultra-processed, incurring a 10-point penalty. The sodium content, at 403.23mg per 100g, also leads to a minor penalty. Compared to a generic whole-grain oatmeal baseline, this PUBLIX product offers enhanced micronutrient fortification but also contains a higher amount of added sugar.
Health benefits
What the nutrients in publix, instant oatmeal, apple & cinnamon, apple & cinnamon actually do for you, grounded in established dietary science.
Supports Digestive Health with Fiber
This instant oatmeal provides 9.7g of fiber per 100g, which can contribute to digestive regularity and overall gut health. Fiber is an essential component of a balanced diet, helping to maintain bowel function and potentially supporting satiety. Including fiber-rich foods like this oatmeal can be a practical way to increase daily fiber intake, especially for individuals who may not consume enough from other sources.
Source of Essential Micronutrients
PUBLIX Instant Oatmeal is fortified with several important vitamins and minerals. A single serving provides 25% of the Daily Value for calcium and 65% for iron, along with significant amounts of Vitamin A and folate. These micronutrients play crucial roles in various bodily functions, including bone health, red blood cell formation, and immune support. The fortification helps address potential dietary gaps, making it a more nutrient-dense option than unfortified refined grains.
Provides Sustained Energy from Whole Grains
Made with whole grain rolled oats, this product offers complex carbohydrates that provide a more sustained release of energy compared to refined grains. The combination of fiber and complex carbohydrates helps to prevent rapid spikes and crashes in blood sugar levels. This can be beneficial for maintaining energy throughout the morning, making it a suitable breakfast choice for individuals needing a steady fuel source.
PUBLIX Instant Oatmeal, Apple & Cinnamon, scores 51/100 (Decent) due to its significant added sugar content, despite providing whole grains and several micronutrients.
How to eat it
Instant oatmeal is commonly consumed as a quick breakfast, often prepared with hot water or milk. It is a convenient option for busy mornings, providing a warm and filling start to the day. One packet typically serves as a single portion.
To reduce the impact of added sugar, consider mixing one packet with plain rolled oats to dilute the sweetness and increase whole grain content.
Enhance the nutritional profile by adding fresh fruit like berries or sliced banana, and a source of healthy fats such as a small amount of nuts or seeds.
Prepare with low-fat milk or a fortified plant-based milk instead of water to boost protein and calcium intake.
Be mindful of portion sizes; while convenient, the added sugar content suggests moderation, especially if consuming other sweetened foods throughout the day.
Things to keep in mind
This product contains sodium sulfite, which is used to promote color retention in the dehydrated apples. While generally recognized as safe, sulfites can cause allergic reactions in sensitive individuals, particularly those with asthma, leading to symptoms like wheezing or hives. The presence of sucralose (Splenda brand) as an artificial sweetener may be a consideration for those who prefer to avoid such ingredients. Individuals managing blood sugar levels should also be aware of the 13.57g of added sugar per 100g, which can contribute significantly to daily sugar intake if multiple servings are consumed or if combined with other high-sugar foods.
Is PUBLIX Instant Oatmeal, Apple & Cinnamon healthy?
PUBLIX Instant Oatmeal, Apple & Cinnamon, scores 51/100, indicating it is a Decent choice. It provides whole grains, fiber, and several fortified micronutrients like iron and calcium. However, it also contains 13.57g of added sugar per 100g and is classified as ultra-processed (NOVA 4), which are factors to consider for overall dietary balance.
How does PUBLIX Instant Oatmeal compare to other instant oatmeals?
Compared to a generic plain whole-grain instant oatmeal, this PUBLIX product offers more fortification with vitamins and minerals, but also contains significantly more added sugar. For instance, a comparable Quaker Instant Oatmeal, Apple & Cinnamon, also typically contains added sugars and similar fortification levels, placing them in a similar nutritional category. Plain instant oatmeal would have a higher FoodScore due to the absence of added sugars and being less processed.
What is the role of 'natural flavors' in this product?
Natural flavors are complex mixtures derived from natural sources, used to enhance the taste of the product. While they contribute to the apple and cinnamon profile, they do not add nutritional value. The specific components of natural flavors are not disclosed on the label, which is standard practice for proprietary blends.
Can I eat this instant oatmeal every day?
While it provides some beneficial nutrients, the added sugar content (13.57g per 100g) suggests that daily consumption should be balanced with other low-sugar, whole-food options. To make it a more balanced daily choice, consider pairing it with protein and healthy fats, and be mindful of your overall daily added sugar intake from all sources.
Does this product contain gluten?
The primary ingredient is whole grain rolled oats. While oats are naturally gluten-free, they are often processed in facilities that also handle gluten-containing grains. The label does not explicitly state 'gluten-free,' so individuals with celiac disease or severe gluten sensitivity should exercise caution or seek certified gluten-free oat products.