QUAKER Instant Oatmeal Original earns a FoodScore of 84/100, indicating it is a very good choice, primarily driven by its whole grain oats content and fortification with essential micronutrients.
QUAKER Instant Oatmeal Original scores 84/100, making it a very good food choice.
This product provides 10.71g of fiber and 14.29g of protein per 100g.
It contains 0g of added sugar, aligning with dietary guidelines for minimal sugar intake.
Fortified with 33% DV of calcium and 155% DV of iron per 100g, it contributes to micronutrient intake.
As a NOVA class 2 food, it is minimally processed, similar to generic whole-grain oats.
Scores +28 points above the grain category average (56/100 across 107 foods).
Fiber
10.71g
38% of Daily Value
Protein
14.29g
29% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
267.86mg
12% of Daily Value
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What it brings to the table
Fiber (10.7g)+12
Protein (14.3g)+10
Micronutrients (Calcium, Iron)+4
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 84
QUAKER Instant Oatmeal Original achieves a FoodScore of 84 out of 100, placing it in the 'very good' category. This high score is largely due to its nutritional profile, which aligns well with dietary recommendations. The product is made from whole grain oats, providing a significant 10.71g of fiber per 100g, which contributes a substantial bonus to its score. Additionally, with 14.29g of protein per 100g, it offers a good source of this macronutrient. The inclusion of calcium carbonate and reduced iron as ingredients leads to a notable micronutrient bonus, with 33% DV for calcium and an impressive 155% DV for iron per 100g. A key positive aspect is the absence of added sugar, which helps maintain a favorable score by avoiding common penalties. The product's NOVA class 2 classification indicates it is a minimally processed culinary ingredient, similar to generic whole-grain oats, meaning it retains much of its original nutritional integrity without extensive processing or additives that might detract from its score.
Health benefits
What the nutrients in quaker instant oatmeal original actually do for you, grounded in established dietary science.
Supports Digestive Health
QUAKER Instant Oatmeal Original is a good source of dietary fiber, providing 10.71g per 100g. This fiber, primarily soluble fiber from oats, contributes to healthy digestion by adding bulk to stool and promoting regular bowel movements. Regular intake of fiber-rich foods can help maintain a healthy gut microbiome and support overall digestive function. Consuming this oatmeal can be a practical way to increase your daily fiber intake, which is often below recommended levels in the average American diet.
Contributes to Bone and Blood Health
This oatmeal is fortified with important micronutrients, specifically providing 33% DV of calcium and 155% DV of iron per 100g. Calcium is essential for maintaining strong bones and teeth, while iron plays a crucial role in oxygen transport in the blood and preventing iron-deficiency anemia. For individuals looking to increase their intake of these minerals, QUAKER Instant Oatmeal Original offers a convenient and accessible option, helping to meet daily nutritional requirements for these vital elements.
Provides Sustained Energy
As a whole grain product, QUAKER Instant Oatmeal Original offers complex carbohydrates that are digested slowly, providing a sustained release of energy. The fiber content further contributes to this by slowing down glucose absorption, helping to prevent rapid spikes and crashes in blood sugar levels. This can be beneficial for maintaining energy levels throughout the morning, making it a suitable breakfast choice for individuals needing consistent energy for daily activities or before exercise.
QUAKER Instant Oatmeal Original earns a FoodScore of 84/100, indicating it is a very good choice, primarily driven by its whole grain oats content and fortification with essential micronutrients.
How to eat it
QUAKER Instant Oatmeal Original is typically consumed as a quick breakfast, often prepared with hot water or milk. It serves as a convenient base for adding other nutritious ingredients, making it a versatile option for a morning meal. A common portion is one packet, which is 28g.
Enhance nutritional value by adding fresh or frozen berries for extra vitamins and antioxidants.
Boost protein and healthy fats by stirring in a tablespoon of nut butter or a sprinkle of chopped nuts.
Control added sugar by sweetening with a small amount of fruit, such as sliced banana or a few dates, instead of refined sugars.
For a creamier texture and more nutrients, prepare with milk or a fortified plant-based beverage instead of water.
Consider pairing with a source of lean protein, like an egg or Greek yogurt, to create a more balanced and filling meal.
Things to keep in mind
QUAKER Instant Oatmeal Original is generally well-tolerated and does not contain many common allergens beyond oats themselves. Individuals with celiac disease or gluten sensitivity should note that while oats are naturally gluten-free, cross-contamination can occur during processing if not certified gluten-free. The ingredient list is straightforward, containing whole grain oats, calcium carbonate, salt, and reduced iron. There are no artificial sweeteners, colors, or preservatives of concern in this specific SKU. The sodium content is moderate at 267.86mg per 100g, which is not excessively high for a single serving but should be considered as part of a daily intake for individuals monitoring sodium. Overall, this product presents minimal cautions for most consumers.
Yes, QUAKER Instant Oatmeal Original is considered a healthy choice, earning a FoodScore of 84/100. It is made from whole grain oats, provides significant fiber and protein, and is fortified with essential minerals like calcium and iron. Its lack of added sugar further contributes to its positive nutritional profile.
How does QUAKER Instant Oatmeal Original compare to generic whole-grain oats?
QUAKER Instant Oatmeal Original compares very favorably to generic whole-grain oats. While both offer the benefits of whole grains, the QUAKER product is fortified with additional calcium and iron, which can be beneficial for meeting daily micronutrient needs. It is also minimally processed, similar to its generic counterpart.
What is 'reduced iron' in the ingredient list?
Reduced iron is a form of elemental iron added to foods for fortification. It is used to increase the iron content of the product, helping consumers meet their daily iron requirements. In QUAKER Instant Oatmeal Original, it significantly boosts the iron content, providing 155% DV per 100g.
What is a recommended portion size for QUAKER Instant Oatmeal Original?
A recommended portion size for QUAKER Instant Oatmeal Original is typically one packet, which is 28g. This serving provides a good balance of carbohydrates, fiber, and protein to start your day. You can adjust the portion based on your individual caloric and nutritional needs, but one packet is a common and convenient serving size.
Can I add fruit to QUAKER Instant Oatmeal Original?
Yes, adding fruit to QUAKER Instant Oatmeal Original is an excellent way to enhance its nutritional value and flavor. Fresh or frozen berries, sliced bananas, or diced apples can provide natural sweetness, additional fiber, and vitamins. This is a great strategy to boost your fruit intake and avoid adding refined sugars.