Quaker Express Cup Apple Cinnamon Oatmeal: Labelgrade B- (74/100)
B- 74 / 100 — Very low saturated fat and substantial fiber.
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Quaker Instant Oatmeal Express Cup Apple Cinnamon 1.51z/12 delivers 4g of protein and 160 calories per 1 Packet (43 g) (USDA FDC 2681083). Per 100g that’s 9.3g of protein; per oz, 2.6g. The Labelgrade is B- (74 / 100): Very low saturated fat and substantial fiber.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | C | 64 / 100 | 9.3g per 100g — below the high-protein bar; not the right product for protein hunting |
| Ingredient quality | B- | 72 / 100 | 6 ingredients, recognizable, no significant additive flags |
| Saturated fat load | A | 94 / 100 | 0.499g per serving (1.2g per 100g) — very low |
| Sodium load | C | 62 / 100 | 160mg per serving (105mg per oz) — meaningful per 100g |
| Sugar load | C+ | 68 / 100 | 11g sugar (8g added) — moderate |
| Fiber | A+ | 95 / 100 | 4g per serving — excellent, particularly in this category |
| Overall | B- | 74 / 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 Express Cup Apple Cinnamon 1.51z/12 (this product) | 4g | 9.3g | 2.6g | 160 |
| Bear Naked Fit Triple Berry Granola | 4.78g | 9.2g | 2.6g | 210 |
| Cascadian Farm Organic Oats & Honey Granola | 6g | 9.7g | 2.7g | 270 |
| Larabar Cashew Cookie Fruit & Nut Bar | 4g | 8.3g | 2.4g | 230 |
| Plain cooked chicken breast (benchmark) | — | 31g | 8.8g | ~165 |
A good oat base with a dessert layer on top
The ingredient list tells the whole story in six words: whole grain oats, sugar, dried apples, natural flavor, salt, cinnamon. The first ingredient is exactly what you want — whole-grain oats, which is why the fiber holds at 4g and earns an A+. But sugar is the second ingredient, ahead of the apples, and that’s the line between this and a plain oat. The flavoring contributes 11g of total sugar (8g of it added) and 160mg of sodium to what would otherwise be a 0g-sugar, 0mg-sodium food.
That single change is the entire gap between this B- and the A- a plain Quaker oat earns. Everything good about oatmeal is still present: the slow-digesting whole grain, the beta-glucan fiber, the near-zero saturated fat. What’s been added is roughly two teaspoons of sugar’s worth of sweetness you didn’t get to dial in yourself. It’s not junk food — it’s a genuinely decent breakfast — but it’s a clear notch below the oat it’s built on, and the label makes plain why.
Convenience is the real product here
The reason to reach for an Express Cup isn’t nutrition — plain oats win that — it’s the format. This is oatmeal engineered for a desk drawer or a hotel room: peel the lid, fill to the line with hot water, stir, eat. No measuring, no bowl, no cleanup. For someone who would otherwise grab a pastry, a vending-machine snack, or nothing at all, a B- oatmeal cup is a real upgrade, and the 4g of fiber will keep them fuller than most grab-and-go options.
So judge it for what it is: the convenient tier, not the optimal one. If your mornings genuinely don’t allow for scooping plain oats and slicing fruit, this cup is a defensible choice and beats most of the breakfast aisle. If they do allow it, plain oats plus a chopped apple and a shake of cinnamon hits the same flavor for a fraction of the sugar — the same trade-off that separates this cup’s B- from a plain oat’s A-.
Scope
This page covers Quaker Instant Oatmeal Express Cup Apple Cinnamon 1.51z/12 (12 1N), UPC 00030000562086, as represented in USDA Branded Foods FDC 2681083. 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)
WHOLE GRAIN OATS, SUGAR, DRIED APPLES, NATURAL FLAVOR, SALT, CINNAMON.
Where to buy
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Quick Facts
Per serving · 1 Packet (43 g)
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (1 Packet (43 g)) |
|---|---|
| Calories | 160 |
| Protein | 4g |
| Total Fat | 2g |
| Saturated Fat | 0.499g |
| Trans Fat | 0g |
| Total Carbohydrates | 33g |
| Dietary Fiber | 4g |
| Total Sugars | 11g |
| Added Sugars | 8g |
| Sodium | 160mg |
| Cholesterol | 0mg |
| Calcium | 20.2mg |
| Iron | 1.2mg |
| Potassium | 150mg |
Scope: This page applies specifically to Quaker Instant Quaker Oatmeal Express Cup Apple Cinnamon 1.51z/12 (12 1N) · UPC 00030000562086. 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 if it's a flavored cup like this one?
It's a step down from plain. The oat base here is genuinely good — 4g of fiber, whole-grain oats — but the Apple Cinnamon flavoring adds 11g of sugar (8g of it added) and 160mg of sodium, which is why this lands at B- rather than the A- a plain oat earns. It's still a far better breakfast than a pastry or a sugary cereal; it's just no longer the near-perfect choice that plain oats are. For the full picture see our [guide to whether oatmeal is good for you](/guides/is-oatmeal-good-for-you).
Why does this Express Cup earn a B- (74/100) when plain oats get an A-?
One reason: the added sugar. Plain Quaker oats score A+ on sugar with 0g; this cup carries 11g (8g added), dropping it to a C+ on that dimension, and the 160mg of sodium pulls the sodium score down to a C as well. The oat virtues are all still here — 4g of fiber earns an A+, saturated fat is near zero — so it holds a respectable B-. The flavoring doesn't ruin it; it just bolts a dessert layer onto an otherwise excellent base.
Do the flavored packets undo the benefit of oatmeal?
They don't erase it, but they meaningfully blunt it. You keep the fiber and the whole-grain oats — the parts that make oatmeal filling and heart-friendly — but you also take on 8g of added sugar you didn't choose. Compared with a plain oat at 0g sugar, that's the difference between an A- and a B-. The benefit isn't undone; it's diluted. If oatmeal is your healthy-breakfast anchor, the plain-plus-fruit version delivers the same fiber without the sugar tax.
How do you make the Express Cup, and is the data for the cup or the dry oats?
The 160 calories, 4g protein, and 11g sugar are for one prepared cup. The Express Cup is built for convenience: you add hot water to the fill line, stir, and eat in about a minute — no separate bowl. That water-based prep is already reflected in the numbers. Using milk instead would add a little protein and a few more grams of sugar from lactose on top of the 11g already in the flavoring.
What's a lower-sugar way to get apple-cinnamon oatmeal?
Buy plain oats and flavor them yourself. Start with the plain Quaker Instant tub or steel-cut oats (0g sugar), then stir in chopped fresh apple and a shake of cinnamon. You get the same apple-cinnamon profile plus extra fiber, while skipping the 8g of added sugar and most of the sodium. It's a one-minute swap that moves the bowl from B- back toward A- territory.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 2681083. We re-verify top-traffic pages monthly and update within 7 days when a manufacturer reformulates.