Quaker LIFE REGULAR 1.09Z scores 47/100, categorized as Decent. Its score is positively influenced by its whole grain content and fortification with several micronutrients, but significantly penalized by its **added sugar** and **ultra-processed** nature.
Quaker LIFE REGULAR 1.09Z has a FoodScore of 47/100, placing it in the Decent category.
It provides a notable amount of iron (172% DV) and folate (325% DV) due to fortification.
A serving contains 13.57g of added sugar per 100g, contributing to a significant penalty.
As a NOVA 4 ultra-processed food, it differs from a generic whole-grain equivalent.
Consider pairing with unsweetened milk and fruit to enhance nutritional value.
Scores +0 points above the grain category average (47/100 across 2269 foods).
Quaker LIFE REGULAR 1.09Z achieves a FoodScore of 47 out of 100, primarily due to a combination of beneficial fortification and significant penalties. The product receives bonuses for its fiber content, providing 6.61g per 100g, and its protein content of 9.97g per 100g. A substantial bonus is also awarded for its micronutrient profile, specifically for the presence of calcium, iron, phosphorus, zinc, folate, and riboflavin, many of which are added during processing. For example, the ingredient list shows reduced iron and folic acid as added nutrients. However, these positive aspects are offset by considerable penalties. The most significant penalty comes from its added sugar content, at 13.57g per 100g, which negatively impacts the score. The sodium content, at 496.77mg per 100g, also incurs a minor penalty. Furthermore, its classification as a NOVA 4 ultra-processed food results in a notable penalty, reflecting its extensive industrial processing. When compared to a generic whole-grain equivalent, Quaker LIFE REGULAR 1.09Z contains more added sugars and is more processed, despite its whole grain oat flour base.
Health benefits
What the nutrients in quaker life regular 1.09z actually do for you, grounded in established dietary science.
Supports Iron Intake
Quaker LIFE REGULAR 1.09Z is fortified with iron, providing 30.9mg per 100g, which is 172% of the Daily Value. This can be particularly beneficial for individuals who may struggle to meet their iron requirements through diet alone, such as menstruating women or those following vegetarian diets. Adequate iron intake is important for oxygen transport in the body and overall energy levels. Including fortified cereals can be a straightforward way to contribute to daily iron needs.
Contributes to Folate Intake
This product is an excellent source of folate, delivering 325% of the Daily Value per 100g. Folate, one of the B vitamins, is crucial for cell division and growth, making it especially important for pregnant individuals or those planning pregnancy. The fortification with folic acid helps ensure that consumers can easily obtain a significant amount of this essential nutrient, supporting various bodily functions.
Source of Whole Grains and Fiber
Quaker LIFE REGULAR 1.09Z lists whole grain oat flour as its primary ingredient, contributing to its fiber content of 6.61g per 100g. Whole grains are associated with various health benefits, including supporting digestive health and contributing to satiety. While this product contains added sugars, the presence of whole grains and dietary fiber offers some nutritional value, distinguishing it from refined grain cereals with minimal fiber.
Quaker LIFE REGULAR 1.09Z scores 47/100, categorized as Decent. Its score is positively influenced by its whole grain content and fortification with several micronutrients, but significantly penalized by its added sugar and ultra-processed nature.
How to eat it
Quaker LIFE REGULAR 1.09Z is typically consumed as a breakfast cereal, often with milk. Its convenient single-serving box makes it a common choice for quick meals at home or on the go. Be mindful of portion sizes and additions that can impact its overall nutritional profile.
Pair with unsweetened milk (dairy or plant-based) to avoid adding more sugar to your meal.
Enhance the nutritional value by adding fresh fruit like berries or sliced banana for extra fiber and vitamins.
Consider using a smaller portion of the cereal and combining it with a source of protein, such as Greek yogurt, to increase satiety and balance the meal.
If you enjoy the taste, try mixing it with a plain, lower-sugar whole-grain cereal to reduce the overall added sugar per serving.
Things to keep in mind
Consumers should be aware that Quaker LIFE REGULAR 1.09Z is classified as an ultra-processed food (NOVA 4), meaning it has undergone significant industrial processing and contains ingredients not typically found in home kitchens. The product contains BHT (preservative), which is used to maintain freshness. It also includes artificial colors, specifically YELLOW 5 and YELLOW 6. While generally recognized as safe by regulatory bodies, some individuals may choose to limit their intake of artificial colors. The added sugar content of 13.57g per 100g is notable, and individuals monitoring their sugar intake, such as those with diabetes, should factor this into their dietary choices. The product contains wheat, which is an allergen.
Quaker LIFE REGULAR 1.09Z scores 47/100, categorized as Decent. While it provides beneficial fortification with iron and folate and contains whole grains, it also has a notable amount of added sugar and is an ultra-processed food. Its healthfulness depends on your overall dietary pattern and how frequently it's consumed.
How does Quaker LIFE REGULAR 1.09Z compare to other cereals?
Compared to a generic whole-grain cereal with no added sugar, Quaker LIFE REGULAR 1.09Z contains more added sugars and is more processed. For instance, a plain shredded wheat cereal like Post Shredded Wheat would typically have no added sugar and be less processed, offering a higher FoodScore. However, Quaker LIFE REGULAR 1.09Z is fortified with more micronutrients than many unfortified cereals.
What is the role of 'BHT (PRESERVATIVE)' in this cereal?
BHT, or butylated hydroxytoluene, is an antioxidant added to Quaker LIFE REGULAR 1.09Z to prevent spoilage and maintain freshness by inhibiting the oxidation of fats. It helps extend the shelf life of the product. While approved for use by regulatory bodies, some consumers prefer to limit foods containing synthetic preservatives.
What is a recommended portion size for this cereal?
The declared serving size is 1 box (31g). This portion provides approximately 116 calories, 3.1g protein, 2.1g fiber, and about 4.2g of added sugar. Sticking to this portion size, especially when combined with unsweetened milk and fruit, can help manage calorie and sugar intake.
Does this cereal contain whole grains?
Yes, Quaker LIFE REGULAR 1.09Z lists whole grain oat flour as its first ingredient, followed by whole wheat flour. This indicates that whole grains are a primary component of the cereal. The presence of whole grains contributes to its fiber content and overall nutritional profile.