Breakfast cereals
Quaker Instant Oatmeal Cinnamon & Spice
Score
- Ultra-processed
- High in sugar
- Contains added sugars
- No additives
- Contains whole grains
Why it scores 43
Quaker Instant Oatmeal Cinnamon & Spice scores 43 out of 100 (Okay) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Sugar: An added sugar. Strong
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
- minus 11 points Sugars 23.3 g / 100 g: Very high in sugar. Strong
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better oatmeal and hot cereal
-
Apple Cinnamon Pecan Superfood Instant Oatmeal Purely Elizabeth · 2 oz/57 g Not ultra-processed · Less sugar Score 100 out of 100 , 57 points higher -
100% Whole Grain Quick Cook Instant Oats Simple Truth Organic · 18 oz Not ultra-processed · Less sugar Score 100 out of 100 , 57 points higher -
Original Regenerative Instant Hot Oatmeal imp Nature's Path · 400 g Not ultra-processed · Less sugar Score 100 out of 100 , 57 points higher -
Organic Instant Oatmeal Original 365 Whole Foods Market · 8 × 1.41 oz Not ultra-processed · Less sugar Score 100 out of 100 , 57 points higher -
Instant Oatmeal Original Simple Truth · 12 oz Not ultra-processed · Less sugar Score 100 out of 100 , 57 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Instant Oatmeal Cinnamon & Spice
Ingredients
- Sugar minus 20 points
- Natural flavors minus 2.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
Nutrition per 100 g
- Sugars 23.3 g / 100 g minus 11 points
- Saturated fat 1.2 g / 100 g minus 1 points
- Salt 1.2 g / 100 g minus 3 points
- Energy 372 kcal / 100 g minus 2 points
100 − 57.5 = 42.5 → 43
Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]
Can’t score above 79. High in sugars (above the front-of-pack "high" level). [8]
Nutrition per 100 g
| Energy | 372 kcal |
|---|---|
| Fat | 5.8 g |
| Saturated fat | 1.2 g |
| Trans fat | 0 g |
| Carbohydrates | 74.4 g |
| Sugars | 23.3 g |
| Added sugars | 22.8 g |
| Fiber | 2.3 g |
| Protein | 9.3 g |
| Salt | 1.2 g |
Serving: 1 portion (43 g)
Ingredients
Label text, as published
Whole grain oats, sugar, salt, cinnamon, other spices, natural flavor
Allergens and diets
Contains: Gluten
- Not gluten-free
- Palm-oil-free
Always check the package: recipes change.
More breakfast cereals on GoodSwap
-
Grape-Nuts Cereal Post · 20.5 oz (1 lb 4.5 oz) 581 g No additivesContains whole grains Score 93 out of 100 Excellent -
Lightly Sweetened Maple Berry Blend Cereal Morning Summit · 1 box, 2 lb 6 oz High in sugarHigh in saturated fatContains added sugarsNo additives Score 22 out of 100 Poor -
Catalina Crunch Cinnamon Toast Protein Cereal Catalina Crunch · 24 oz Ultra-processedContains non-nutritive sweetenersContains seed oils Score 61 out of 100 Good -
Maple Waffle Protein Cereal Catalina Crunch · 9 oz Ultra-processedHigh in saturated fatContains non-nutritive sweetenersContains seed oils Score 53 out of 100 Okay -
Chocolate Peanut Butter Banana Oats Overnight · 3.0 oz Ultra-processedContains non-nutritive sweetenersContains added sugarsContains whole grains Score 54 out of 100 Okay -
French Vanilla Granola 365 Whole Foods Market · 17 oz Ultra-processedHigh in sugarContains added sugarsContains seed oils Score 22 out of 100 Poor
More from Quaker
-
Simply Granola Oats, Honey, Raisins & Almonds Quaker · 1.95 kg Score 19 out of 100 Bad -
Quaker Lightly Salted Rice Cakes Quaker · 127 g Score 94 out of 100 Excellent -
Peanut Butter Flavour Hot Oat Cereal with Soy Protein Quaker · 58 g Score 42 out of 100 Okay -
Quaker Quick Pearled Barley 11 Ounce Paper Box Quaker · 11 oz Score 100 out of 100 Excellent
Sources
-
Guideline: sugars intake for adults and children
“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”
who.int
-
Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
-
Added and free sugars should be as low as possible
“Sugar consumption is a known cause of dental caries.”
efsa.europa.eu
-
21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives
“whose significant function in food is flavoring rather than nutritional.”
ecfr.gov
-
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline
“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”
who.int
-
“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”
who.int
-
“Table 3: Criteria for drinks (per 100ml)”
assets.publishing.service.gov.uk
-
“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”
doi.org