Oatmeal Cinnamon Spice Mix Nutritional Facts

Including more soluble fiber in your diet, found in foods such as oatmeal, can help lower your blood cholesterol levels. But if plain oatmeal just isn't palatable to you, you might want to consider trying a flavored oatmeal. Oatmeal with cinnamon and spice may be higher in sugar and sodium than is plain oatmeal, but it still contains the fiber you need to help improve your cholesterol levels.

Calories

One packet of cinnamon and spice oatmeal mix, about 1.5 ounces, contains 160 to 170 calories. By comparison, 1.5 ounces of plain oatmeal contains about 165 calories. If you follow a 2,000-calorie diet, one packet of the oatmeal mix meets only 8 percent of your daily calorie needs, making it a low-calorie breakfast choice.

Carbohydrates

More than 80 percent of the calories in cinnamon spice oatmeal come from carbohydrates. One packet contains 32 to 35 grams of carbohydrates, 3 grams of fiber and 9 to 13 grams of sugar. As a flavored oatmeal, about 25 to 30 percent of the calories come from added sugar. However, while the oatmeal is a source of sugar, it is also a good source of fiber. In addition to helping lower your blood cholesterol levels, the fiber in the flavored oatmeal also helps with appetite control and alleviation of constipation. Including more fiber in your diet also reduces your risk of developing type 2 diabetes.

Fat and Protein

The cinnamon and spice oatmeal mix contains a small amount of fat, but mostly in the form of the healthy monounsaturated and polyunsaturated fat. One packet of oatmeal contains 2 to 2.5 grams of total fat, 0 to 0.5 grams of saturated fat, 0.5 to 1 gram of polyunsaturated fat and 0.5 to 1 gram of polyunsaturated fat. The oatmeal also helps you meet your daily protein needs with 4 grams per packet.

Sodium

Unfortunately, even though the oatmeal is sweet, it does contain sodium. One packet of the oatmeal cinnamon spice mix contains 210 to 246 grams of sodium. By comparison, plain oatmeal contains less than 10 grams in the same serving. Most Americans get more sodium than they need, according to the Colorado State University Extension. Consuming too much sodium, even when you are young and healthy, may increase your risk of developing high blood pressure later in life. Limit your daily intake to 1,500 to 2,300 milligrams a day.