The Quaker Oats Company are known for taking classic American flavors and combining them with the ease and convenience of modern breakfast cereals.
Since being founded in 1877, they’ve cornered the market on hot cereals with a range of ways to eat oatmeal on the go or at home, as well as grits.
They’ve also got a selection of wholesome cold cereals to their name, all of which preserve the rusticity of their brand in favor of overly sweet modern cereals, not to mention a range of other products such as chewy granola bars.
Today we’re going to have a look at the nutritional profiles of some of their hot and cold cereals to help you make the right choice at breakfast time.
Sections
Classic Instant Oatmeal
It’s difficult to cover the ins and outs of the huge range of instant oatmeal in the Quaker Oats repertoire, so today we’ll just report on the Classic, but to give you an idea here’s a list of all the variations they offer:
- Classic
- High Fiber
- Protein
- Fiber and Protein
- Organic
- Gluten-Free
And even once we’ve broken it down into those categories, each one has a range of flavors, including Maple and Brown Sugar, Cinnamon Swirl, Banana Nut, and Cranberry Almond.
As you can see, they’ve covered all their bases and ensured that anyone looking for a satisfying, warming breakfast made with healthy wholegrain and zero additives.
Each box of Quaker Oats oatmeal contains 12 28g sachets of finely sliced oats, meaning they only need 90 seconds in the microwave to be ready for your breakfast bowl, so time is not an issue.
Nutrition Facts
Each 28g packet of Quaker Oats Original Oatmeal contains –
% Daily Value
- Calories 100
- Total Fat 2g 3%
- Saturated Fat 0.5g 3%
- Trans Fat 0g
- Polyunsaturated Fat 0.5g
- Monounsaturated Fat 0.5g
- Cholesterol 0mg 0%
- Sodium 75mg 3%
- Total Carbohydrate 18g 7%
- Dietary Fiber 3g 9%
- Soluble Fiber 1g
- Total Sugars 0g
- Includes 0g Added Sugars
- Protein 4g
- Vitamin D 0mcg 0%
- Calcium 120mg 8%
- Iron 7.8mg 40%
- Potassium 100mg 2%
- Thiamine 0.1mg 10%
- Phosphorus 130mg 10%
Ingredients
- Whole grain oats
- Calcium carbonate
- Salt
- Reduced iron.
Is it healthy?
As cereals go, oatmeal is one of the best choices you can make in terms of a satisfying breakfast or snack that will keep you going until your next meal. This is really what ‘healthy’ means in this situation: Are the macros in this cereal complex enough to keep me full? This is where simple, sweet cereals fall out.
In the case of Quaker’s oatmeal, you’re getting an 18g dose of complex carbohydrates with zero sugar. Flat zero, that’s incredibly rare in the cereal industry. Therefore, this option makes for some of the most convenient and healthy snacks out there.
The wholegrain carbohydrate in this cereal will keep you full and satisfied long after you’ve polished off your bowl as your body takes much more time to break the complex carbohydrates down. Wholegrain is also fantastic for your heart health and in reducing the risk of heart disease.
On top of this, it contains no artificial flavors, preservatives, sweeteners, or colors, even in their fruit or cinnamon-flavored options.
This option contains 4g of protein and 3g of fiber, but the Protein and High Fiber options contain 10g of protein and 10g of fiber respectively. So if you’re looking for an even more fortified, healthy breakfast Quaker has you covered.
Is it gluten free?
Classic Quaker Oats are not gluten-free. While oats are a gluten-free grain, the preparation process incurs contamination with gluten-containing grains like wheat and rye so are not recommended for celiacs or people following a gluten-free diet.
Luckily, Quakers have made a range of oatmeals that are gluten-free and made with specialized milling techniques without sacrificing quality, so it’s an easy fix for people who can’t have gluten in their diet.
Is it vegan?
Yes. Quaker’s classic oatmeal contains only natural ingredients so is suitable for a cruelty-free diet as long as you prepare it with water or a dairy alternative.
Is it keto?
Cereals are generally not suitable for ketogenic diets as they are naturally high in carbohydrates and low in fat, the opposite combination of macros required to reach ketosis.
More than 20g of carbohydrates in a day will stop your body from being able to reach ketosis. The 18g of carbohydrates brings daily values too close to this threshold, and this is before you’ve added milk to your oatmeal, making this cereal incompatible with keto.
Protein and fiber content
The classic oatmeal formula contains 4g of protein and 3g of dietary fiber, meaning it is relatively high in protein for breakfast cereals but objectively low, and that the fiber is just below the necessary 5g/serving to be considered high fiber by the FDA.
However, the Protein, Fiber, and Protein and Fiber options both contain a huge 10g of each, making them great if you’re looking to boost your intake at breakfast.
Quaker Oats Steel Cut
We’ve covered the speedy oatmeal option, with Quaker Oats Steel Cut Oats, the 100% whole grain oats are cut instead of rolled, creating a thicker oatmeal with a satisfying, nutty taste.
Because they come out of the box in a less prepared state than instant oatmeal they need to be cooked in a saucepan for 25-30 minutes. There are also 3-minute Steel Cut oat options that can be cooked in a microwave if time is of the essence.
The 3-minute oats come in an original flavor for you to season as you fancy or in Brown Sugar Cinnamon and Blueberries and Cranberries flavors.
Whichever you decide on, you’re getting the authentic flavor of a hearty breakfast prepared with the convenience of modern cooking.
Nutrition facts
One 40g serving of Quaker Oats Steel Cut contains –
- Calories 150
% Daily Value*
- Total Fat 3g 4%
- Saturated Fat 0.5g 3%
- Trans Fat 0g
- Polyunsaturated Fat 1g
- Monounsaturated Fat 1g
- Cholesterol 0mg 0%
- Sodium 0mg 0%
- Total Carbohydrate 27g 10%
- Dietary Fiber 4g 13%
- Soluble Fiber 2g
- Total Sugars 1g
- Includes 0g Added Sugars
- Protein 5g
- Vitamin D 0mcg 0%
- Calcium 20mg 0%
- Iron 1.5mg 8%
- Potassium 150mg 2%
- Thiamine 0.2mg 15%
- Phosphorus 130mg 10%
- Magnesium 40mg 10%
Ingredients
- Steel-cut oats
Is it healthy?
One of the keys to a healthy diet is keeping your food as natural and unprocessed as possible, and in this respect, Steel Cut oats is a very healthy breakfast cereal.
There are zero additives or preservatives alongside the 100% steel cut oats which contain more than 40 grams of whole grain per 40g serving because that’s all there is to it.
Whole grains have been proven to reduce cholesterol and the subsequent risk of heart disease, making these a smart option if you’re trying to be heart-healthy.
It also contains only 1g of sugar with a huge 27g of natural slow-release carbohydrates. The problem with many sweet cereals is that they are an inferior source of energy with low-calorie value. Steel Cut oats contain a modest 150 calories but that energy will carry you much further as it comes from a high-quality source that takes longer to break down.
The 5g of protein is also very high for a standard breakfast cereal that isn’t made for the high-protein market.
Is it gluten-free?
Due to the production process, the originally gluten-free oats have been contaminated with gluten-containing grains, so this is unsuitable for those avoiding gluten.
However, Quaker Oats Company has a range of specially prepared gluten-free products which are suitable for celiacs or people on a restricted diet.
Is it vegan?
Yes! The only ingredient in this cereal is steel-cut oats which are of course a natural grain and compatible with a vegan diet as long as they are prepared with water or a dairy-free alternative.
Is it keto?
Unfortunately, oats being a great source of carbohydrates makes them entirely unsuitable for keto as carb consumption on keto should be kept to an absolute minimum.
Protein and Fiber content
Steel Cut oats contain 5g of protein, which is fantastic as breakfast cereals go as they are generally very poor sources of protein, that being said 5g is still a minimal value.
They contain 4g of dietary fiber and 2g of soluble fiber, making them a fantastic source of slow-release energy and a good way to promote gastrointestinal balance.
Life Multigrain Cereal
Oatmeal is not to everyone’s taste and can leave younger family members cold, so Life is Quaker Oat’s Company’s take on a conventional cold cereal that doesn’t sacrifice any of any nutrition that will appeal to the whole family.
Available in Original, Cinnamon, Vanilla, and Chocolate, there’s a flavor of this fantastic source of B vitamins with at least 24g of heart-healthy whole grains for everyone.
Made with whole grain wheat flour, oat flour, and cornflour, the ingredient list on this breakfast cereal is still pleasingly short and is packaged in a fun, enticing way, making it a perfect choice to sneak a complex, low sugar breakfast onto your family’s breakfast table.
Nutrition facts
% Daily Values*
- Calories 160
- Total Fat 2g 2%
- Saturated Fat 0g 0%
- Trans Fat 0g
- Polyunsaturated Fat 0.5g
- Monounsaturated Fat 0.5g
- Cholesterol 0mg 0%
- Sodium 170mg 7%
- Total Carb 33g 12%
- Dietary Fiber 3g 10%
- Total Sugars 8g
- Incl. Added Sugars 8g 15%
- Protein 4g
- Vitamin D 0mcg 0%
- Calcium 150mg 10%
- Iron 13.2mg 70%
- Potassium 120mg 2%
- Thiamine 0.36mg 30%
- Riboflavin 0.33mg 25%
- Niacin 4mg 25%
- Vitamin B6 0.43mg 25%
- Folate DFE 240mcg 60%
- Folic Acid (135mcg)
- Phosphorus 130mg 10%
Ingredients
- Whole grain oat flour
- Corn flour
- Sugar
- Whole wheat flour
- Calcium carbonate
- Salt
- Baking soda
- Tocopherols (to preserve freshness)
- Reduced iron
- Niacinamide
- Annatto (color)
- Thiamine mononitrate
- Pyridoxine hydrochloride
- Riboflavin
- Folic acid
Is it Healthy?
While not as straightforward as their oatmeal, the Quaker Oats Company has made cereal with above-average nutritional qualifications that’s stacked with a generous amount of 10 essential vitamins and minerals. It also contains zero artificial colors or preservatives.
A solid 160 calories provide the energy in a 42g serving, which is an above-average serving size for cold cereals. However, this cereal is still relatively low in sugar, with only 8g of added sugar to a serving’s 33g of natural carbohydrates.
While this cereal is not nearly as complex as their oatmeal, this cereal is a great source of natural energy. 26g of whole grain every serving make this a seriously heart-healthy cereal without skimping on the sweet crunch you expect in a sweet, family-oriented cereal.
Is it gluten-free?
Life is not a gluten-free cereal, it contains whole wheat as well as non-certified gluten-free grains, so should be avoided by celiacs or those on a low-gluten diet.
Is it Vegan?
There are two ingredients in Life cereal that vegans will want to consume at their own discretion.
Firstly, the added sugar. Sugar in cereals is often whitened using bone char, a product derived from cattle bones. This ingredient will barely be present in the finished cereal but its use in the process may be too much for some vegans.
Secondly, Vitamin D is often derived from lanolin, also known as sheep’s wool. The Vitamin D will feature in barely noticeable traces but it still requires consideration if you are being strict with avoiding animal products, though many vegans don’t mind such small traces.
Is it keto?
No, cereals should be avoided on a keto diet as they are naturally very high in carbohydrates which prevent your body from changing fat into ketones, which are the alternative energy source your body will use in ketosis.
Protein and Fiber content
For a family-friendly cold cereal, Life sports above-average protein and fiber content with 4g and 3g respectively. The protein content is still low objectively speaking and the fiber isn’t high enough to make it a high fiber food source but they are solid sources of both macros.
Closing Thoughts
Ever since they were founded, Quaker Oats has created an exhaustive range of hot and cold cereals that stay true to their humble, rustic roots.
Quaker Oats range is the perfect answer to a market that is often saturated with overly sweet cereals that are loaded with chemicals.
They’ve covered every base concerning diet restrictions and to people who are looking to boost their intake of certain macronutrients when it comes to oatmeal, offering both speedy and more classic options for preparation, as well as a range of sweet, appealing flavors for the cold cereal market.