Oatmeal has been in the news frequently in recent years. A diet low in saturated fat and cholesterol coupled with soluble fiber, like that found in oatmeal, has been proven to help lower elevated cholesterol. One popular brand and variety of oatmeal is Quaker Instant Oatmeal: Maple and Brown Sugar.
Calories
Quaker Instant Oatmeal: Maple and Brown Sugar variety offers about 160 calories per serving. One serving is considered one packet of the oatmeal. It is a lean product, as only 25 calories, or about 16 percent of the total calories, come from fat. Typically, hot water is used to cook the oatmeal. If you choose to cook the oatmeal using milk, more calories will be added.
Fiber
The fiber content in the original Quaker Instant Oatmeal: Maple and Brown Sugar is about 3 g fiber per serving, or about 11 percent of your daily value, making it a good source of fiber but not a high-fiber food. It has 1 g soluble fiber, the kind proven to lower cholesterol over time. Instant oatmeal is quick-cooking and processed differently, making it lower in fiber than old-fashioned, longer-cooking oatmeal.
Carbohydrate
There are about 32 g carbohydrates, or about two carbohydrate choices if you count your carbohydrates, in each serving. The carbohydrate comes from the oatmeal itself, as well as from the added maple syrup and brown sugar. There are about 9 g sugar in each serving.
Protein
You might think that protein comes primarily from animal products, nuts and seeds. However, Quake Instant Oatmeal does provide some protein. The Maple and Brown Sugar variety contains about 4 g protein per serving. The protein, along with the fiber found in oatmeal, helps to increase the feeling of satiety, or feeling full and satisfied. Feeling full for longer can help you curb snacking between meals.
Vitamins and Minerals
Though fiber is the first thing we typically think of in relation to oatmeal, it also contains vitamins and minerals. In fact, oatmeal is a good source of both iron and vitamin A, with one serving meeting around 20 percent of your daily value for the mineral and vitamin. One serving also meets 10 percent of your daily value of calcium, phosphorus, and magnesium.
Other Options
There are other varieties of Quaker oatmeal. Lower sugar, high fiber and weight control options are also available. The lower sugar variety has 120 calories per serving and 4 g sugar. The weight control variety is higher in fiber and protein, containing 6 g fiber, which is 4 g of soluble fiber, and 7 g protein per serving. The high-fiber variety is highest in fiber. It has about 10 g per serving, equaling 8 g soluble fiber.
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