Quaker Oats Old Fashioned Oatmeal earns a FoodScore of 84/100 (Very good), primarily driven by its status as a **whole grain** with significant fiber and protein content.
This Quaker product scores 84/100, indicating a very good nutritional profile.
It provides 10g of fiber and 12.5g of protein per 100g, contributing to satiety.
The product contains 0g of added sugar and 0mg of sodium, aligning with dietary guidelines.
As a NOVA class 2 food, it is minimally processed, similar to plain rolled oats.
A 1/2 cup dry serving (40g) offers a convenient and versatile breakfast option.
Scores +27 points above the grain category average (57/100 across 177 foods).
Fiber
10g
36% of Daily Value
Protein
12.5g
25% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
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What it brings to the table
Fiber (10g)+12
Protein (12.5g)+8
Micronutrients (Iron, Magnesium, Phosphorus)+6
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 84
Quaker Oats Old Fashioned Oatmeal achieves a FoodScore of 84/100, reflecting its strong nutritional composition. The product receives significant bonuses for its high fiber content, providing 10g per 100g, which is a substantial amount for a grain. Its protein content of 12.5g per 100g also contributes positively to the score. Furthermore, the presence of key micronutrients such as iron (21% DV), magnesium (24% DV), and potassium (8% DV) adds to its nutritional value. The product's classification as NOVA class 2 (processed culinary ingredients) indicates it is minimally processed, which is another factor contributing to its favorable score. The ingredient list, consisting solely of "Whole Grain Rolled Oats," confirms its unadulterated whole-grain nature. Unlike many breakfast cereals, this Quaker oatmeal contains 0g of added sugar and 0mg of sodium, avoiding common penalties. Compared to a plain rolled oats baseline, this product is essentially identical in its nutritional benefits and processing level, making it an excellent choice.
Health benefits
What the nutrients in quaker oats old fashioned oatmeal actually do for you, grounded in established dietary science.
Supports Digestive Health
Quaker Oats Old Fashioned Oatmeal is an excellent source of dietary fiber, providing 10g per 100g. This fiber, particularly soluble fiber, aids in maintaining regular bowel movements and can help prevent constipation. Including this oatmeal in your diet can contribute to a healthy digestive system by supporting the growth of beneficial gut bacteria and promoting overall gut regularity.
Contributes to Satiety and Energy
With 12.5g of protein and 10g of fiber per 100g, this oatmeal can help promote feelings of fullness and sustained energy. The combination of complex carbohydrates, protein, and fiber slows digestion, which can prevent rapid spikes and drops in blood sugar levels. This can be beneficial for managing appetite and maintaining energy throughout the morning.
Provides Essential Micronutrients
This Quaker oatmeal delivers several important micronutrients. It is a good source of iron, providing 21% DV per 100g, which is crucial for oxygen transport in the body. It also supplies 24% DV of magnesium, important for muscle and nerve function, and 8% DV of potassium, which supports blood pressure regulation. These nutrients contribute to overall bodily functions and well-being.
Quaker Oats Old Fashioned Oatmeal earns a FoodScore of 84/100 (Very good), primarily driven by its status as a whole grain with significant fiber and protein content.
How to eat it
Quaker Oats Old Fashioned Oatmeal is a versatile grain commonly consumed as a breakfast cereal. It can be prepared with water or milk and often serves as a base for various additions. A typical portion is 1/2 cup dry, which expands significantly upon cooking.
Enhance nutritional value by pairing with fresh fruit for vitamins and antioxidants, and a handful of nuts or seeds for healthy fats.
To increase protein, cook with milk or a plant-based alternative and stir in a scoop of protein powder after cooking.
Control added sugar by sweetening with fruit, a small amount of maple syrup, or honey instead of pre-sweetened mixes.
Prepare a larger batch for meal prepping and reheat individual portions throughout the week for a quick breakfast.
Use cooked oatmeal as a base for savory dishes, such as an alternative to rice or quinoa, by adding vegetables and spices.
Things to keep in mind
Quaker Oats Old Fashioned Oatmeal is generally considered safe for most individuals. The ingredient list is simple, containing only "Whole Grain Rolled Oats," which means there are no common additives like artificial sweeteners, colors, or preservatives to be concerned about. As a naturally gluten-free grain, oats can sometimes be cross-contaminated with gluten-containing grains during processing. Individuals with celiac disease or severe gluten sensitivity should look for products specifically certified as gluten-free if this is a concern. Otherwise, this product presents minimal dietary cautions.
Yes, Quaker Old Fashioned Oatmeal is considered a healthy choice. It is a whole grain that provides significant fiber and protein, with no added sugar or sodium. Its simple ingredient list and nutrient profile align well with dietary guidelines for a balanced diet.
How does Quaker Old Fashioned Oatmeal compare to instant oatmeal?
Quaker Old Fashioned Oatmeal is generally a more nutritious option compared to many instant oatmeals. It often has a lower glycemic index due to its less processed nature and typically contains no added sugars, unlike many flavored instant varieties. For example, some varieties of BetterOats instant oatmeal may contain added sugars and artificial flavors.
What does "Whole Grain Rolled Oats" mean?
"Whole Grain Rolled Oats" means that the oat groat has been steamed and flattened, retaining all three parts of the grain: the bran, germ, and endosperm. This ensures that the product delivers the full nutritional benefits of the oat, including fiber, vitamins, and minerals.
What is a recommended portion size for Quaker Old Fashioned Oatmeal?
A recommended serving size is 1/2 cup dry (40g), which provides 150 calories, 5g of protein, and 4g of fiber. This portion contributes to a balanced meal without excessive calories, especially when paired with fruits or nuts. Adjusting portion size based on individual energy needs is advisable.
Can I prepare Quaker Old Fashioned Oatmeal in advance?
Yes, you can prepare Quaker Old Fashioned Oatmeal in advance, often referred to as "overnight oats." Simply combine the dry oats with milk or water and other desired ingredients in a jar and refrigerate overnight. This method allows for a quick and convenient breakfast option on busy mornings.