Quaker Protein Instant Oatmeal: Calories, Nutrition Facts, and Health Benefits (2026)

Quaker Protein Instant Oatmeal contains 220 calories per 1 packet (60 g), with 10 g of protein, 36 g of carbohydrates, and 4 g of fiber. It also has 12 g of sugar and 3.5 g of fat, making it a higher-protein option among sweetened instant oatmeals.

This page provides a comprehensive overview of Quaker Protein Instant Oatmeal, detailing its nutritional content per serving and per 100 g. It also examines how this product fits into various dietary goals and compares it with other breakfast cereals.

Quaker Protein Instant Oatmeal Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutritional components of Quaker Protein Instant Oatmeal. Each value is based on a single packet serving size of 60 g.

Values are for 1 packet (60 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	220	367	11%
Protein	10.0 g	16.7 g	20%
Carbohydrates	36.0 g	60.0 g	13%
Fiber	4.0 g	6.7 g	14%
Sugar	12.0 g	20.0 g	-
Fat	3.5 g	5.8 g	4%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	120 mg	200 mg	3%
Sodium	260 mg	433 mg	11%

About 67% of quaker protein instant oatmeal calories come from carbohydrates, 19% from protein and 15% from fat.

Quaker Protein Instant Oatmeal by Health Goal

The by-goal ratings section evaluates Quaker Protein Instant Oatmeal against common dietary objectives. This helps consumers understand how it aligns with their nutritional needs.

Goal	Rating	Why
Weight loss	Fair	220 calories per serving, with 4 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 19 per serving
Immunity	Good	Fortified with added vitamins and minerals, including B vitamins, iron and often zinc
Digestion	Excellent	4 g fiber per serving
Heart health	Good	Modest saturated fat and sodium per serving
Muscle gain	Good	Provides 10 g protein per serving

Quaker Protein Instant Oatmeal and Blood Sugar

Glycemic index: 65. Glycemic load: 19 per serving.

Quaker Protein Instant Oatmeal has a glycemic index of about 65 and a glycemic load of around 19 per serving. Eating it with protein, fat or fiber slows the rise.

How Quaker Protein Instant Oatmeal Compares to Other Breakfast Cereals

In the comparison table, Quaker Protein Instant Oatmeal is contrasted with other breakfast cereals. This allows for an easy assessment of its nutritional standing within the market.

Cereal (per 100 g)	Calories	Sugar (g)	Fiber (g)	Protein (g)
Quaker Protein Instant Oatmeal	367	20.0	6.7	16.7
Oatmeal	71	0.5	1.7	2.5
Honey Bunches of Oats	400	20.0	6.7	6.7
Life Cereal	375	25.0	6.3	9.4

Quaker Protein Instant Oatmeal Myths, Checked

Protein oatmeal has no sugar , False. Flavored packets have about 12 g of sugar; plain oats with added protein are lower.

Instant oats are nutritionally the same as steel-cut , Misleading. Instant oats digest faster and flavored ones add sugar.

How to Track Quaker Protein Instant Oatmeal

A poured bowl of quaker protein instant oatmeal is usually one and a half to two times the labeled serving, and the milk adds calories too, so weighing the cereal and counting the milk separately is the accurate way to log it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log quaker protein instant oatmeal accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best breakfast foods ranked, calories in common breakfast foods, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a packet of Quaker Protein oatmeal?

A packet of Quaker Protein Instant Oatmeal contains 220 calories. This makes it a moderate-calorie option for breakfast.

Is quaker protein instant oatmeal good for weight loss?

Quaker Protein Instant Oatmeal can be beneficial for weight loss due to its higher protein content, which may help increase feelings of fullness. However, portion control and overall diet should be considered.

Can people with diabetes eat quaker protein instant oatmeal?

People with diabetes can eat Quaker Protein Instant Oatmeal, but it is important to monitor blood sugar levels due to its glycemic index of about 65.

How much protein is in quaker protein instant oatmeal?

Each packet of Quaker Protein Instant Oatmeal contains 10 g of protein. This higher protein content can be advantageous for those looking to increase their protein intake.

Is quaker protein instant oatmeal high in sugar?

Quaker Protein Instant Oatmeal has 12 g of sugar per packet. While this is higher than some other oatmeal options, it is still within a reasonable range for a sweetened product.

Is Quaker Protein oatmeal healthy?

Quaker Protein Oatmeal is generally considered healthy due to its protein content and fiber. However, individual dietary needs and sugar intake should be taken into account.

Key Takeaways

• Contains 220 calories per 60 g packet.
• Provides 10 g of protein per serving.
• Includes 4 g of fiber, supporting digestive health.
• Has a glycemic index of about 65, indicating moderate blood sugar impact.
• Contains 12 g of sugar, which is relatively high for oatmeal.
• Offers a convenient breakfast option with a balance of macronutrients.