Extruded cereals
Quaker Instant Oatmeal Flavor Variety
Score
- Ultra-processed
- High in sugar
- High in salt
- Contains added sugars
- No synthetic dyes
- Contains whole grains
Why it scores 11
Quaker Instant Oatmeal Flavor Variety scores 11 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Sugar: An added sugar. Strong
- minus 20 points Honey: An added sugar. Strong
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better oatmeal and hot cereal
-
Apple and Cinnamon instant oatmeal Kroger · 43 g Not ultra-processed · Less salt Score 57 out of 100 , 46 points higher -
100% Whole Grain Quick Cook Instant Oats Simple Truth Organic · 18 oz Not ultra-processed · Less sugar Score 100 out of 100 , 89 points higher -
Classic Cinnamon Superfood Instant Oatmeal Purely Elizabeth · 6 × 1.52 oz Not ultra-processed · Less sugar Score 64 out of 100 , 53 points higher -
Cream of Wheat Instant Original Hot Cereal Cream of Wheat · 12 oz Less sugar · No added sugars Score 70 out of 100 , 59 points higher -
Organic Oats & Flax Instant Oatmeal Trader Joe's · 11.29 oz Not ultra-processed · No honey Score 53 out of 100 , 42 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Instant Oatmeal Flavor Variety
Ingredients
- Sugar minus 20 points
- Honey minus 20 points
- Caramel color minus 10 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 2 kinds of ultra-processing markers minus 1.5 points
Nutrition per 100 g
- Sugars 29.3 g / 100 g minus 14 points
- Saturated fat 1.1 g / 100 g minus 1 points
- Salt 1.7 g / 100 g minus 5 points
- Energy 372 kcal / 100 g minus 2 points
- Fiber 4.9 g / 100 g plus 2 points
100 − 89.5 = 10.5 → 11
Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3][4][5][6][7]
Can’t score above 79. High in sugars and salt (above the front-of-pack "high" level). [11]
Nutrition per 100 g
| Energy | 372 kcal |
|---|---|
| Fat | 4.9 g |
| Saturated fat | 1.1 g |
| Carbohydrates | 80.5 g |
| Sugars | 29.3 g |
| Added sugars | 18.6 g |
| Fiber | 4.9 g |
| Protein | 7.3 g |
| Salt | 1.7 g |
Serving: 1.01 /4 cup (41 g)
Ingredients
- WHOLE GRAIN OAT FLOUR
- SUGAR (high concern)
- WHEAT STARCH
- HONEY (high concern)
- SALT
- CALCIUM CARBONATE
- TRISODIUM PHOSPHATE
- CARAMEL COLOR (high concern)
- MOLASSES (high concern)
- NATURAL FLAVOR
- FERRIC ORTHOPHOSPHATE (SOURCE OF IRON)
- NIACINAMIDE (VITAMIN B3)
- ZINC OXIDE
- THIAMIN MONONITRATE (VITAMIN B1)
- CALCIUM PANTOTHENATE (VITAMIN B5)
- PYRIDOXINE HYDROCHLORIDE (VITAMIN B6)
- FOLIC ACID
Label text, as published
WHOLE GRAIN OAT FLOUR, SUGAR, WHEAT STARCH, HONEY, SALT, CALCIUM CARBONATE, TRISODIUM PHOSPHATE, CARAMEL COLOR, MOLASSES, NATURAL FLAVOR, FERRIC ORTHOPHOSPHATE (SOURCE OF IRON), NIACINAMIDE (VITAMIN B3), ZINC OXIDE, THIAMIN MONONITRATE (VITAMIN B1), CALCIUM PANTOTHENATE (VITAMIN B5), PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), FOLIC ACID
Allergens and diets
Contains: Wheat, Gluten
- Not vegan
- Not gluten-free
- Palm-oil-free
Always check the package: recipes change.
More extruded cereals on GoodSwap
-
Cheerios General Mills · 8.9 oz Contains added sugarsContains whole grains Score 65 out of 100 Good -
Honey Nut Cheerios General Mills · 10.8 oz Ultra-processedHigh in sugarContains added sugarsContains seed oils Score 17 out of 100 Bad -
Shredded Wheat Post · 18 oz Contains whole grains Score 100 out of 100 Excellent -
Cheerios minis Cheerios · 18.8 oz High in sugarContains added sugarsContains seed oilsContains whole grains Score 33 out of 100 Poor -
Chex Cinnamon gluten free General Mills · 12 oz Ultra-processedContains added sugarsContains seed oilsContains whole grains Score 21 out of 100 Poor -
Toasted O’s Great Value · 12 oz Contains added sugarsNo additives Score 78 out of 100 Good
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 -
Protein Instant Oatmeal Maple & Brown Sugar Quaker · 12.8 oz (362 g), 6z 2.11 oz packets Score 49 out of 100 Okay -
Protein Granola Maple & Brown Sugar Quaker · 18 oz (513 g) Score 22 out of 100 Poor
Sources
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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
-
Questions & Answers About 4-MEI
“Based on current science, the FDA has no reason to believe that there are any immediate or short-term health risks presented by 4-MEI at the levels expected in food.”
fda.gov
-
Agents Classified by the IARC Monographs, Volumes 1–142 (List of Classifications)
monographs.iarc.who.int
-
Proposition 65 List of Chemicals Known to the State to Cause Cancer or Reproductive Toxicity
“The date refers to the initial appearance of the chemical on the list.”
oehha.ca.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
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“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