Quaker Instant Oatmeal (Plain), 11.6 oz: Labelgrade A- (85/100)
A- 85 / 100 — Effectively zero sugar, very low sodium, and substantial fiber.
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Quaker Instant Oatmeal, 11.6 oz delivers 5g of protein and 160 calories per 1/2 Cup (40 g) (USDA FDC 2615466). Per 100g that’s 12.5g of protein; per oz, 3.5g. The Labelgrade is A- (85 / 100): Effectively zero sugar, very low sodium, and substantial fiber.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | C+ | 69 / 100 | 12.5g per 100g — moderate; the per-serving total matters more than the per-unit density |
| Ingredient quality | B | 78 / 100 | 12 ingredients, recognizable, no significant additive flags |
| Saturated fat load | B+ | 84 / 100 | 1g per serving (2.5g per 100g) — moderate |
| Sodium load | A+ | 100 / 100 | 0mg sodium — perfect |
| Sugar load | A+ | 100 / 100 | 0g of sugar — perfect |
| Fiber | A+ | 100 / 100 | 4g per serving — excellent, particularly in this category |
| Overall | A- | 85 / 100 | Weighted blend: protein 25% · ingredients 22% · saturated fat 18% · sodium 15% · sugar 12% · fiber 8% |
How it compares
| Product | Protein per serving | Per 100 g | Per oz | Calories |
|---|---|---|---|---|
| Quaker Instant Oatmeal, 11.6 oz (this product) | 5g | 12.5g | 3.5g | 160 |
| Mccann’S Quick & Easy Steel Cut Irish Oatmeal | 4g | 10g | 2.8g | 150 |
| Quaker Life Original Multigrain Cereal | 6.36g | 9.8g | 2.8g | 244 |
| Kellogg’s Raisin Bran Cereal | 2.76g | 7.9g | 2.2g | 114 |
| Plain cooked chicken breast (benchmark) | — | 31g | 8.8g | ~165 |
The word “instant” is doing two very different jobs
“Instant oatmeal” is one of the most misleading phrases in the breakfast aisle, because it describes two products that score worlds apart. This 11.6 oz tub is plain instant oats — unsweetened flakes you portion and flavor yourself — and it lands at an A- (85/100). The single-serve flavored packets that share the “instant oatmeal” name (Maple & Brown Sugar, Apple Cinnamon, and the rest) are pre-sweetened with 11-14g of added sugar and fall to B-/C+. Same oats underneath; completely different verdict once the sugar goes in.
So when a search or a label says “instant oatmeal,” the only thing that matters is whether it’s the plain tub or a flavored packet. The flakes themselves aren’t the problem — instant just means they were rolled thinner and pre-steamed to cook in a minute, which leaves the fiber and beta-glucan intact. The convenience of one-minute oats is real and worth having. The catch is buying it pre-sweetened, and the plain tub neatly sidesteps that.
What the fortification adds (and why it nudges the grade)
Plain rolled oats have a clean, almost one-line ideal ingredient list, so the longer panel here can look surprising: calcium carbonate, oat flour, and a run of added vitamins (A, thiamine, riboflavin, folic acid, niacinamide, B12) plus iron and zinc. None of that is a red flag — it’s fortification, the same micronutrient enrichment most boxed cereals carry, and it’s why a serving delivers a meaningful slug of iron and calcium on top of the oats. The trade is purely cosmetic: a 12-item label scores a notch lower on ingredient simplicity than a one-ingredient steel-cut tub, which is the main reason this sits at 85 while McCann’s sits at 87.
For practical purposes the two are interchangeable as a healthy breakfast base. Choose the plain instant tub for speed and the bonus micronutrients; choose plain steel-cut or old-fashioned rolled if you prefer the shortest possible ingredient list and don’t mind the cook time. Both are about as good as a breakfast carbohydrate gets, and both beat any flavored packet handily.
Scope
This page covers Quaker Instant Oatmeal, 11.6 oz (11.6 oz), UPC 0038527135301, as represented in USDA Branded Foods FDC 2615466. Quaker sells multiple variants in this product line — other sizes, flavors, or fat levels may have different macros and Labelgrade scores. Manufacturers periodically reformulate; always cross-reference the actual package label, especially if you have allergies or dietary restrictions.
Ingredients (from the USDA Branded Foods entry)
INSTANT ROLLED OATS, CALCIUM CARBONATE, OAT FLOUR, VITAMIN A ACETATE, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID, NIACINAMIDE, VITAMIN B12, ELECTROLYTIC IRON, ZINC OXIDE, ELECTROLYTIC IRON
Where to buy
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Quick Facts
Per serving · 1/2 Cup (40 g)
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (1/2 Cup (40 g)) |
|---|---|
| Calories | 160 |
| Protein | 5g |
| Total Fat | 3.5g |
| Saturated Fat | 1g |
| Trans Fat | 0g |
| Total Carbohydrates | 26g |
| Dietary Fiber | 4g |
| Total Sugars | 0g |
| Added Sugars | 0g |
| Sodium | 0mg |
| Cholesterol | 0mg |
| Calcium | 336mg |
| Iron | 14mg |
| Potassium | 142mg |
Scope: This page applies specifically to Quaker Instant Oatmeal, 11.6 oz (11.6 oz) · UPC 0038527135301. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains no listed animal products
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
Is oatmeal healthy?
Yes — when it's plain, like this tub. The unflavored Quaker Instant Oatmeal is just rolled oats (plus added vitamins and minerals), giving you 5g of protein, 4g of fiber, 0g of sugar, and 0mg of sodium per 1/2 cup dry. That's a slow-digesting, beta-glucan-rich breakfast carb with nothing bolted on. The catch is that 'instant oatmeal' also describes the flavored single-serve packets, which carry 11-14g of added sugar — a completely different food. Our [oatmeal guide](/guides/is-oatmeal-good-for-you) walks through the distinction.
Why does plain Quaker Instant Oatmeal earn an A- (85/100)?
Because it's a whole-grain oat base with 4g of fiber, zero sugar, and zero sodium — perfect marks on sugar, sodium, and fiber. It actually carries slightly more protein per 100g (12.5g) than steel-cut. What holds it at A- rather than A is a longer ingredient list (the added vitamins and minerals, which are a fortification, not a red flag) and that oats are a carbohydrate, so protein density tops out in the C range. For a plain breakfast oat, this is excellent.
Is instant oatmeal as healthy as steel-cut or old-fashioned oats?
Nutritionally, yes — as long as it's plain, like this. Instant oats are simply rolled thinner and pre-steamed so they cook in about a minute; the bran and germ stay intact, so the fiber, protein, and beta-glucan are essentially the same as steel-cut. The one real difference is glycemic response: the finer, pre-cooked flakes digest a little faster, so the blood-sugar curve is slightly less flat than coarse steel-cut. For most people that's a minor trade for the convenience. The thing that actually matters far more is plain vs. flavored — not instant vs. steel-cut.
How do you serve this, and is the data dry or cooked?
The 160 calories, 5g protein, and 4g fiber are for 1/2 cup of dry oats — one bowl. These instant oats need only about a minute: add boiling water (or hot milk) and stir, or microwave with water. Water keeps it at 160 calories and 0g sugar; milk adds protein and creaminess but also a few grams of sugar from lactose. Unlike the flavored packets, the tub is unsweetened, so any sweetness is up to you.
How do I keep my oatmeal low in sugar?
You're already most of the way there by buying the plain tub instead of flavored packets — it starts at 0g of sugar. To sweeten it, reach for fruit rather than sugar: sliced banana, berries, or chopped apple add natural sweetness plus extra fiber and potassium. That keeps the bowl in A- territory, whereas a maple-brown-sugar packet would add 14g of sugar before you've taken a bite.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 2615466. We re-verify top-traffic pages monthly and update within 7 days when a manufacturer reformulates.