It’s tough to find a healthier or more versatile breakfast than oatmeal. This whole grain delivers the perfect combination of protein and fiber to keep you full, and its mild flavor can be customized with endless toppings and flavors.
Pre-made oatmeal cups and packets make breakfast even more convenient. No more stirring over the stovetop—just a minute or two in the microwave, and you’ve got a quick, satisfying start to your day.
Just like breakfast cereals, which range from ultra-healthy to nearly candy-like, packaged oatmeals vary in their nutritional value. That’s why we consulted dietitians for their top picks for healthy packaged oatmeals.
Make a smart choice at breakfast with these seven healthy oatmeal options—and find out which five to leave on the shelf.
The Health Benefits of Oatmeal
Oatmeal’s health benefits largely come from its high fiber content. Not only does fiber aid digestion, but oats are also rich in prebiotic fiber, which promotes a healthy gut microbiome by feeding beneficial bacteria. Plus, the soluble fiber in oats helps lower cholesterol levels.
Oats contain beta-glucan, a special type of fiber that can help combat obesity and metabolic syndrome. It may also support increased milk production in breastfeeding women.
Need more proof of oatmeal’s superfood status? Studies show that people who eat more whole grains like oats tend to have a healthier weight, lower risk of type 2 diabetes, and reduced blood pressure.
How to Choose the Best Healthy Oatmeal
Spot the sugar: Oats are naturally sugar-free, but many packaged oatmeals add sugars to sweeten them up. Excess added sugar can lead to health issues like weight gain and tooth decay. Check the nutrition label and aim for oatmeals with low added sugar—8 to 10 grams or more is on the high side.
Check for protein: Protein helps keep you full until lunchtime. While oats naturally contain protein, some oatmeal packets are more protein-rich than others. Look for oatmeals with at least 5 grams of protein, and consider adding other protein-rich foods to your breakfast.
Assess the mix-ins: Oatmeal is versatile, and manufacturers take advantage by adding a variety of mix-ins. Check the ingredient list and avoid products with artificial flavors, high-calorie extras, or unnecessary fillers.
The Healthiest Oatmeal Brands
- Purely Elizabeth Superfood Oatmeal
- Kodiak Cakes Instant Oatmeal
- Mush Overnight Oats
- Bob's Red Mill Classic Instant Oatmeal
- Oats Overnight
- Quaker Fiber & Protein Instant Oatmeal
- Purely Elizabeth Original Superfood Oatmeal
Purely Elizabeth Original Superfood Oatmeal
Nutrition (Per 1/3 cup serving):
- Calories: 160
- Fat: 3.5 g (Saturated Fat: 0 g)
- Sodium: 0 mg
- Carbohydrates: 26 g (Fiber: 5 g, Sugar: 0 g)
- Protein: 5 g
For a healthy breakfast in just 60 seconds, try Purely Elizabeth's original oatmeal packets. "This quick-cooking oatmeal is ready in one minute in the microwave and provides 5 grams of protein and 5 grams of fiber, thanks to ingredients like flax, chia, quinoa, and amaranth," says Sarah Anzlovar, MS, RDN, LDN, intuitive eating dietitian for moms. "Unlike many instant oatmeals, it contains no added sugar or sweeteners, so you can customize the flavor as you like." Add fresh or frozen berries, or a teaspoon of maple syrup for a touch of sweetness.
Kodiak Cakes Maple Brown Sugar Instant Oatmeal
Nutrition (Per serving):
- Calories: 190
- Fat: 2.5 g (Saturated Fat: 0 g)
- Sodium: 180 mg
- Carbohydrates: 31 g (Fiber: 3 g, Sugar: 10 g)
- Protein: 12 g
Oatmeal, maple syrup, and brown sugar make a classic and delicious combination. Kodiak Cakes' instant oatmeal packets allow you to enjoy this flavorful trio in a low-fat, high-protein format. "At only 190 calories per serving, with relatively low fat, moderate carbohydrates, and 12 grams of protein, this instant oatmeal provides a well-balanced breakfast," says Amber Trejo, MS, RDN, NASM-CPT.
MUSH Overnight Oats Apple Cinnamon
Nutrition (Per serving):
- Calories: 200
- Fat: 6 g (Saturated Fat: 0.5 g)
- Sodium: 120 mg
- Carbohydrates: 31 g (Fiber: 5 g, Sugar: 8 g)
- Protein: 6 g
Step aside, hot oatmeal—refrigerated oats are here to shine. Mush offers a variety of delicious, cold-served flavors, including their apple cinnamon cup. Naturally sweetened with apples, this option contains just six simple ingredients: almond milk, rolled oats, dried apples, apple juice, cinnamon, and salt. The result is an all-natural, high-fiber breakfast that doesn’t even need a microwave.
Bob's Red Mill Classic Instant Oatmeal
Nutrition (Per serving):
- Calories: 140
- Fat: 3.5 g (Saturated Fat: 0.5 g)
- Sodium: 105 mg
- Carbohydrates: 23 g (Fiber: 4 g, Sugar: 0 g)
- Protein: 4 g
Bob's Red Mill is renowned for its high-quality grain products, and their classic instant oatmeal is no different. This simple, quick oat breakfast stands out for its minimal ingredients. "I recommend this because it's made with just a few wholesome ingredients—whole grain rolled oats, flaxseeds, and salt," says Vandana Sheth, RDN, CDCES, FAND, author of My Indian Table. Feel free to add your favorite mix-ins for extra flavor!
Oats Overnight Mixed Berries & Cream
Nutrition (Per pouch):
- Calories: 280
- Fat: 6 g (Saturated Fat: 2 g)
- Sodium: 150 mg
- Carbohydrates: 41 g (Fiber: 7 g, Sugar: 7 g)
- Protein: 20 g
Oats Overnight Mixed Berries & Cream delivers a creamy, protein-rich breakfast, featuring whey protein concentrate, natural sweetness from maple sugar and monk fruit, and real powdered fruits like raspberries, strawberries, blueberries, and dates. Each serving packs 7 grams of fiber, thanks to chia seeds, flaxseeds, and rolled oats.
For those sensitive to whey protein, Oats Overnight also offers vegan options, like the Banana Bread flavor, which is made with fava bean and pea protein isolates.
Quaker Protein Instant Oatmeal Banana Nut
Nutrition (Per 1 packet):
- Calories: 230
- Fat: 5 g (Saturated Fat: 1 g)
- Sodium: 170 mg
- Carbohydrates: 38 g (Fiber: 4 g, Sugar: 12 g)
- Protein: 12 g
Quaker’s high-protein oatmeal is a healthier option compared to many of the brand’s other products. While the Quaker Protein Instant Oatmeal Banana Nut flavor contains 12 grams of sugar—slightly more than ideal—it provides 12 grams of protein from whey protein concentrate, without using artificial or non-nutritive sweeteners like stevia or monk fruit. It’s naturally sweetened with sugar and bananas. For an extra boost of protein and fiber, consider adding chia seeds or flaxseed.
Purely Elizabeth Blueberry Walnut Superfood Oat Cup with Collagen
Nutrition (Per serving):
- Calories: 230
- Fat: 5 g (Saturated Fat: 0.5 g)
- Sodium: 135 mg
- Carbohydrates: 37 g (Fiber: 5 g, Sugar: 9 g)
- Protein: 9 g
Dietitians agree that Purely Elizabeth’s oatmeals are some of the best options available. A standout is their oat cup fortified with collagen protein. "Each single-serve container provides 9 grams of protein from bovine collagen, 5 grams of filling fiber, and only 6 grams of added sugar," says Lainey Younkin, MS, RD, a weight loss dietitian at Lainey Younkin Nutrition. "Made with gluten-free oats, this oatmeal also includes chia seeds and walnuts, which provide healthy omega-3 fats."
Purely Elizabeth Banana Nut Superfood Oatmeal
Nutrition (Per serving):
- Calories: 160
- Fat: 4 g (Saturated Fat: 0 g)
- Sodium: 110 mg
- Carbohydrates: 30 g (Fiber: 6 g, Sugar: 8 g)
- Protein: 5 g
Purely Elizabeth offers a range of healthy packaged oatmeals, and their Banana Nut Superfood Oatmeal is a top choice. "This oatmeal is one of my favorites for a quick, on-the-go breakfast and a lifesaver when traveling," says Madeleine Putzi, MS, RD. "Packed with flax and chia seeds, each serving provides 21% of your daily fiber needs, a nutrient that nearly 95% of U.S. adults don’t get enough of."
The 4 Worst Oatmeals
Worst: Great Value Apples and Cinnamon Instant Oatmeal
Nutrition (Per serving):
- Calories: 130
- Fat: 1.5 g (Saturated Fat: 0 g)
- Sodium: 200 mg
- Carbohydrates: 27 g (Fiber: 3 g, Sugar: 12 g)
- Protein: 3 g
Wan Na Chun, MPH, CPT, RD, of One Pot Wellness advises skipping Great Value's Apples and Cinnamon Instant Oatmeal. "This is one of the worst store-bought oatmeals due to its high added sugar content—12 grams per serving," she explains. "Excess added sugar is linked to chronic diseases, inflammation, weight gain, and tooth decay, making it an unhealthy choice."
Worst: McCann's Instant Oatmeal Apple & Cinnamon
Nutrition (Per serving):
- Calories: 130
- Fat: 1 g (Saturated Fat: 0 g)
- Sodium: 170 mg
- Carbohydrates: 29 g (Fiber: 3 g, Sugar: 12 g)
- Protein: 2 g
Not all apple-flavored oatmeals use real fruit for their flavor. In McCann's Instant Apple Cinnamon Oatmeal, "sugar is the second ingredient listed, contributing to 12 grams of sugar—9 of which are added," notes Michelle Rauch, MS, RDN, registered dietitian for the Actors Fund Home. "That’s the same amount of sugar as two Chips Ahoy chocolate chip cookies!"
Worst: Great Value Strawberries and Cream
Nutrition (Per serving):
- Calories: 110
- Fat: 1.5 g (Saturated Fat: 0 g)
- Sodium: 115 mg
- Carbohydrates: 22 g (Fiber: 2 g, Sugar: 8 g)
- Protein: 3 g
Reading the ingredient list often reveals a product’s true nature—sometimes quite literally. "In this instant oatmeal, sugar is the second ingredient, followed by artificial flavoring and Red 40, a dye linked to increased hyperactivity in children due to a compound called benzidine," explains Trejo.
Worst: Quaker Dinosaur Egg Oatmeal
Nutrition (Per serving):
- Calories: 190
- Fat: 4.5 g (Saturated Fat: 2 g)
- Sodium: 230 mg
- Carbohydrates: 36 g (Fiber: 3 g, Sugar: 11 g)
- Protein: 5 g
While oatmeal is great with mix-ins, dinosaur eggs probably shouldn’t be one of them. Quaker’s Dinosaur Egg Oatmeal includes "eggs" made of sugar, hydrogenated palm oil, carnauba wax, and other questionable ingredients. "The sugar- and fat-laden colored dinos give this oatmeal a lower ranking compared to healthier options," says Joanna Ayallore, MS, RD, LDN, owner of Nutrition Kept Simple. If you're adding eggs to your breakfast, stick with the real kind—not the candy kind.