Quaker oat

Breakfast

Item Rating: 80/100

1 serving (40 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (80g)

Calories		300
% Daily Value*
Total Fat		6 g	7%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		54 g	19%
	Dietary Fiber	8 g	28%
	Sugars	2 g
protein		10 g	20%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		3 mg	16%
Potassium		300 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 54 cal (17.4%)

Protein: 40 cal (12.9%)

Carbs: 216 cal (69.7%)

About Quaker oat

Quaker oats refer to a popular brand of rolled oats, a whole-grain food derived from oat groats that have been steamed and flattened. Oats have a history rooted in ancient agriculture, originally cultivated in the Fertile Crescent and later popularized in Europe and North America. Today, they are a staple in many cuisines, especially breakfast dishes like oatmeal, granola, and baked goods. Nutritionally, oats are rich in dietary fiber, especially beta-glucan, which supports heart health. A single 1-cup serving of cooked oats contains around 150 calories, 6 grams of protein, 4 grams of fiber, and is a good source of manganese, phosphorus, magnesium, and iron, while being naturally low in sugar and fat. They are also a gluten-free grain (if processed without contamination), making them suitable for gluten-sensitive diets with proper labeling.

Health Benefits

• Supports heart health due to high levels of beta-glucan, a soluble fiber that can help lower LDL ('bad') cholesterol.
• Promotes healthy digestion with 4 grams of dietary fiber per cooked cup, aiding in regular bowel movements.
• Helps maintain stable blood sugar levels, as oats have a low glycemic index and provide sustained energy.
• Provides important micronutrients like magnesium and manganese, contributing to bone health and enzyme functions.
• Supports weight management as the fiber promotes satiety, reducing hunger levels and overall calorie intake.

Dietary Considerations

Allergens: Contains Gluten (possible cross-contamination during processing)

Suitable for: Vegetarian, plant-based, gluten-free (certified oats)

Not suitable for: Gluten-free (if not certified), low-carb/keto (due to carbohydrate content)

Selection and Storage

Store oats in an airtight container in a cool, dry place to prevent moisture or insect contamination. They can also be frozen to extend shelf life.

Common Questions About Quaker oat Nutrition

Is Quaker Oat high in protein?

Quaker Oat provides approximately 5 grams of protein per 40-gram serving of dry oats (about half a cup). While not considered a high-protein food, it can still contribute to your daily protein intake when paired with protein-rich toppings like nuts or seeds.

Can I eat Quaker Oat on a keto diet?

Quaker Oat is not suitable for a keto diet as it is relatively high in carbohydrates, offering around 27 grams of carbs per 40-gram serving. Keto diets focus on foods with very low carbohydrate content, whereas oats are considered a high-carb food.

What are the health benefits of Quaker Oat?

Quaker Oat is rich in dietary fiber, particularly beta-glucan (about 4 grams per serving), which supports healthy cholesterol levels and heart health. It also provides essential minerals like magnesium, phosphorus, and iron, and is known for promoting digestive health due to its fiber content.

What is the recommended serving size for Quaker Oat?

The standard serving size for Quaker Oat is half a cup of dry oats, approximately 40 grams. When prepared with water or milk and accompanied by nutrient-rich toppings, it can make a balanced and filling meal.

How does Quaker Oat compare to other breakfast cereals?

Quaker Oat is generally more nutrient-dense than many processed breakfast cereals, offering natural fiber, vitamins, and minerals without added sugars. Unlike sugary cereals, it provides sustained energy and can be customized with healthy additions like fruits and nuts.

Data Sources & Scientific References