Plain porridge

Quaker Protein Old Fashioned Rolled Oats

Name: Protein Old Fashioned Rolled Oats
Brand: Quaker

16 oz

Excellent out of 100 High confidence

Why it scores 100

Quaker Protein Old Fashioned Rolled Oats scores 100 out of 100 (Excellent) under GoodSwap’s published rules. What moved the score most:

plus 5 points Simple whole food: A few low-concern ingredients, minimally processed. Info
plus 4 points Fiber 7.1 g / 100 g: A good source of fiber. Strong
plus 3 points No additives: No food additives in the ingredient list. Info

Every line of the math is on The Receipt below, with its evidence tier and sources.

The Receipt

Protein Old Fashioned Rolled Oats

START100

Ingredients

Soy protein isolate / concentrate minus 2.5 points

Info An ingredient typical of ultra-processed foods (NOVA group 4). [1]

subtotal−2.5

Nutrition per 100 g

Saturated fat 1.2 g / 100 g minus 1 points

Strong Contains some saturated fat. [2]
Salt 0.5 g / 100 g minus 1 points

Strong Contains some salt. [3]
Energy 400 kcal / 100 g minus 2 points

Info Energy-dense for its weight. [4]
Fiber 7.1 g / 100 g plus 4 points

Strong A good source of fiber. [4]
Protein 23.8 g / 100 g plus 2 points

Info A good source of protein. [4]

subtotal+2

Bonuses

Simple whole food plus 5 points

Info A few low-concern ingredients, minimally processed. [1]
No additives plus 3 points

Info No food additives in the ingredient list. [1]

subtotal+8

TOTAL 100Excellent

100 + 7.5 = 107.5 → 100

Serving: 42g

High Moderate Not recognized Tap an ingredient for its evidence and rules.

Label text, as published

Whole grain oats, soy protein isolate.

Contains: Soy, Gluten

Always check the package: recipes change.

Ultra-processed foods: what they are and how to identify them

Public Health Nutrition · April 2019 · Peer-reviewed

doi.org
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

World Health Organization · Jul 17, 2023 · Agency assessment

“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

who.int
Sodium reduction (fact sheet)

World Health Organization · May 11, 2026 · Agency assessment

“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
Dietary Guidelines for Americans, 2025–2030

U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

cdn.realfood.gov