Quaker Oats Company produces a type of oatmeal called Quaker Instant Oatmeal. This oatmeal comes in individual, single-serving packets. The contents of these packets mix with boiling water to create the "instant" oatmeal. Not only is the oatmeal quick and easy to make, it also provides a decent amount of vitamins, minerals and other nutrients without providing many calories or fat.
Calories, Fat and Cholesterol
Instant Quaker Oatmeal is a low-calorie and low-fat food. Each serving of the original oatmeal contains 100 calories, with 20 of these calories coming from fat. The total amount of fat is 2 g. This is approximately 3 percent of the FDA daily value, based on a diet of 2,000 calories. The original oatmeal does not contain any saturated or trans fat, but does contain 0.5 g of polyunsaturated fat and 0.5 g of monounsaturated fat. You should limit foods that contain high amounts of total fat. In addition, select foods that contain unsaturated fatty acids, such as monounsaturated and polyunsaturated fats, over foods that contain saturated fats whenever possible, recommends the U.S. Department of Health and Human Services. The original oatmeal does not contain cholesterol.
Nutrients
Quaker Oats Original Instant Oatmeal contains 75 mg of sodium, 105 mg of potassium and 4 g of protein. Each serving also provides 19 g of total carbohydrates. Included in the total carbohydrate amount are 3 g of dietary fiber, which is approximately 11 percent of the FDA recommended daily value. There is also 1 g of soluble fiber in the original oatmeal. This oatmeal does not contain sugar.
Vitamins and Minerals
The original oatmeal provides several vitamins and minerals. Each serving provides 25 percent the recommended daily value of vitamin A and 40 percent the daily value of iron. Each serving also provides 8 percent the daily value of magnesium as well as 10 percent of the daily value of phosphorus and calcium.
Considerations
Quaker also creates several other instant oatmeal products. Some flavors of Quaker Instant Oatmeal include peaches and cream, strawberries and cream, raisins and spice, maple and brown sugar, apples and cinnamon and cinnamon and spice. Although the nutrition facts for these instant oatmeal products are similar to that of the Original Quaker Instant Oatmeal, calorie content and other values may differ. Always check the nutrition label on the package if you have specific questions about the nutrition facts of your Quaker Instant Oatmeal product.
References
- Quaker Oats: Quaker Instant Oatmeal Original
- U.S. Department of Health and Human Services: Choose a Diet Low in Fat, Saturated Fat, and Cholesterol
- U.S. Food and Drug Administration: Calculate the Percent Daily Value for the Appropriate Nutrients
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
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