Rolled oats
Quaker Instant Oatmeal Lower Sugar Variety
656 g
Score
- Ultra-processed
- High in salt
- Contains non-nutritive sweeteners
- Contains added sugars
- Contains whole grains
Why it scores 43
Quaker Instant Oatmeal Lower Sugar Variety 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 8 points Sugars 16.1 g / 100 g: 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
-
100% Whole Grain Quick Cook Instant Oats Simple Truth Organic · 18 oz Not ultra-processed · Less salt Score 100 out of 100 , 57 points higher -
Organic original instant oatmeal, original O Organics · 7.9 oz/224 g Not ultra-processed · Less salt Score 100 out of 100 , 57 points higher -
Original Regenerative Instant Hot Oatmeal imp Nature's Path · 400 g Not ultra-processed · Less salt Score 100 out of 100 , 57 points higher -
Plain instant oatmeal Good & Gather · 7.9 oz/224 g Not ultra-processed · Less salt Score 100 out of 100 , 57 points higher -
Regular Instant Oatmeal Greenwise Not ultra-processed · Less salt 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 Lower Sugar Variety
Ingredients
- Sugar minus 20 points
- Monk fruit extract minus 2.5 points
- Natural flavors minus 2.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 2 kinds of ultra-processing markers minus 1.5 points
Nutrition per 100 g
- Sugars 16.1 g / 100 g minus 8 points
- Salt 1.9 g / 100 g minus 7 points
- Energy 353 kcal / 100 g minus 2 points
- Fiber 9.7 g / 100 g plus 4 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 salt (above the front-of-pack "high" level). [8]
Nutrition per 100 g
| Energy | 353 kcal |
|---|---|
| Fat | 6.5 g |
| Saturated fat | 0 g |
| Trans fat | 0 g |
| Carbohydrates | 71 g |
| Sugars | 16.1 g |
| Added sugars | 6.5 g |
| Fiber | 9.7 g |
| Protein | 9.7 g |
| Salt | 1.9 g |
Serving: 1 packet (31 g)
Ingredients
- Whole grain oats
- dried apples
- sugar (high concern)
- salt
- cinnamon
- monk fruit extract
- natural flavor
- MAPLE & BROWN SUGAR INGREDIENTS: Whole grain oats
- sugar (high concern)
- salt
- natural flavor
- monk fruit extract
- CINNAMON & SPICE INGREDIENTS: Whole grain oats
- sugar (high concern)
- salt
- cinnamon
- spices
- monk fruit extract
- natural flavor
Label text, as published
APPLES & CINNAMON INGREDIENTS: Whole grain oats, dried apples, sugar, salt, cinnamon, monk fruit extract, natural flavor. MAPLE & BROWN SUGAR INGREDIENTS: Whole grain oats, sugar, salt, natural flavor, monk fruit extract. CINNAMON & SPICE INGREDIENTS: Whole grain oats, sugar, salt, cinnamon, spices, monk fruit extract, natural flavor.
Allergens and diets
Contains: Gluten
- Not gluten-free
- Palm-oil-free
Always check the package: recipes change.
More rolled oats on GoodSwap
-
Sprouted Rolled Oats One Degree Organic Foods · 5 lb (80 oz) 2.27 kg Certified organicNo additivesContains whole grains Score 100 out of 100 Excellent -
Quick 1-Minute Oats Quaker Oats · 42 oz / 1.19 kg No additivesContains whole grains Score 100 out of 100 Excellent -
Old Fashioned Oats Quaker Oats · 42 oz No additivesContains whole grains Score 100 out of 100 Excellent -
Quick Oats 100% Whole Grain Great Value · 510 g No additivesContains whole grains Score 100 out of 100 Excellent -
Quick Oats 100% Whole Grain Great Value · 18 oz No additivesContains whole grains Score 100 out of 100 Excellent -
Oats & Honey Granola Simple Truth Organic · 11 oz Ultra-processedHigh in sugarContains added sugarsContains seed oils Score 21 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 -
Instant Oatmeal Blueberry Strawberry Quaker · 1.69 oz/48 g Score 51 out of 100 Okay -
Tomato & Basil Rice Cakes Quaker · 6.1 oz/173 g Score 16 out of 100 Bad
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
-
WHO advises not to use non-sugar sweeteners for weight control in newly released guideline
“The recommendation is based on the findings of a systematic review of the available evidence which suggests that use of NSS does not confer any long-term benefit in reducing body fat in adults or children.”
who.int
-
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
-
“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