As you peruse the breakfast foods aisle in your local grocery store, you'll encounter a plethora of oatmeal choices, ranging from instant oats to rolled oats, quick oats, steel-cut oats, oat bran, and more. It's natural to assume that any of these oatmeal options will contribute positively to your health. After all, oatmeal is renowned for its rich fiber content and numerous health advantages, such as reducing cholesterol, promoting heart wellness, and facilitating healthy weight management.
However, not all oatmeal varieties are made equal. A pouch of flavored instant oats with added sugars will exert a significantly different influence on your well-being than a serving of organic rolled oats. That's why we consulted registered dietitians who have unveiled the least healthy packaged oatmeals, ranked based on their sugar content.
Scientific studies indicate that consistent consumption of added sugars is linked to heightened inflammation, which can lead to weight gain and an elevated risk of chronic diseases. Therefore, when you're on your next grocery shopping trip in search of a nutritious breakfast choice, it's advisable to avoid these oatmeal options to cut down on your sugar and total calorie intake. This will assist you in maintaining a healthy weight and enhancing your overall well-being.
Continue reading to discover our ranking of the 12 least healthy oatmeals, arranged from the lowest to the highest sugar content, which you should refrain from adding to your grocery cart for the sake of your health.
12) Quaker Instant Oatmeal Chocolate: 7 grams
For every 1 packet (35g) serving: 130 calories, 3.5g fat (1.5g saturated fat, 0g trans fat), 150mg sodium, 25g carbohydrates (3g fiber, 7g sugar), 4g protein.
With a substantial 7 grams of sugar per serving and a limited fiber content, this oatmeal lacks the ability to provide a lasting sense of fullness throughout the morning. Instead, opt for oatmeal varieties with lower added sugar and enhance sweetness with natural toppings such as fruits and nuts. These alternatives can offer a healthier and more satisfying way to kickstart your day.
11) Nature's Path EnviroKidz Chocolate Chip Instant Hot Oatmeal: 7 grams
For each 1 packet (32g) serving: 130 calories, 2.5g fat (1g saturated fat, 0g trans fat), 65mg sodium, 24g carbohydrates (3g fiber, 7g sugar), 4g protein.
Containing just 3 grams of fiber and 7 grams of sugar, this oatmeal falls short in achieving the necessary balance for a fulfilling and nutritious breakfast.
10) Quaker Strawberries and Cream Instant Oatmeal: 8 grams
For a single packet (30g) serving: 110 calories, 2g fat (0.5g saturated fat, 0g trans fat), 150mg sodium, 23g carbohydrates (2g fiber, 8g sugar), 3g protein.
While the strawberry and cream flavor might entice your taste buds, the sugar content doesn't justify the adverse impact on your health. According to Moody, "Despite this brand's use of dried vegetable juice as a natural coloring to give the meal its appealing pink hue, it loses points rapidly when it comes to fiber content. A mere half-cup of regular oats typically contains around 4 grams of soluble fiber, a type of fiber known to help lower cholesterol. Surprisingly, a single packet of this brand contains less than 1 gram of soluble fiber, eliminating one of the primary health benefits associated with consuming oats for breakfast."
9) 365 Everyday Value Organic Instant Oatmeal – Brown Sugar & Maple: 12 grams
For every single packet (40g) serving: 150 calories, 2g fat (2.5g saturated fat, 0g trans fat), 190mg sodium, 31g carbohydrates (3g fiber, 12g sugar), 3g protein.
With just 3 grams of fiber, this oatmeal falls short in providing the necessary fiber content for extended satisfaction. Instead, consider choosing oatmeal options with lower added sugar and incorporate natural sweeteners such as fresh fruits to enhance the nutritional quality of your breakfast.
7) Great Value Apples and Cinnamon Instant Oatmeal: 12 grams
For a single packet (35g) serving: 130 calories, 1.5g fat (0g saturated fat, 0g trans fat), 200mg sodium, 27g carbohydrates (3g fiber, 12g sugar), 3g protein.
Although the combination of apple and cinnamon is undoubtedly delightful, the high sugar content in Great Value's instant oatmeal renders it unsuitable as a healthy breakfast choice. Moody warns, "Not only does this product have a relatively low fiber content, but it also contains approximately 12 grams of added sugar. Opting for this type of oatmeal for breakfast may present issues because the insufficient fiber won't keep you satiated for an extended period. Consequently, you may find yourself feeling hungry again before lunchtime, potentially leading to overeating throughout the day."
6) Quaker Select Starts Protein Instant Oatmeal Maple & Brown Sugar: 12 grams
For a single container (60g) serving: 220 calories, 3g fat (0.5g saturated fat, 0g trans fat), 290mg sodium, 40g carbohydrates (4g fiber, 12g sugar), 10g protein.
While this oatmeal boasts an impressive protein content, its maple and brown sugar flavor brings along a drawback — a substantial 12 grams of added sugar per serving. To enjoy a healthier breakfast, explore alternatives with reduced added sugar and enhance your oatmeal with protein-rich toppings such as nuts, seeds, or sugar-free protein powder.
5) Stonewall Kitchen Maple Brown Sugar Oatmeal: 13 grams
For every 1/3 cup (50g) serving: 190 calories, 3g fat (1g saturated fat, 0g trans fat), 125mg sodium, 37g carbohydrates (3g fiber, 13g sugar), 5g protein.
This oatmeal, with its gourmet appeal, might appear to be a health-conscious selection, but its elevated carbohydrate and added sugar content places it among the top contenders for the least healthy oatmeals. Masi remarks, "Stonewall Kitchen is renowned for its delightful products and baking ingredients. Nevertheless, this oatmeal contains more sugar compared to a plain or lightly sweetened alternative."
4) Nature's Path Apple Cinnamon Instant Oats: 14 grams
For a single packet (50g) serving: 210 calories, 2.5g fat (1g saturated fat, 0g trans fat), 150mg sodium, 33g carbohydrates (6g fiber, 14g sugar), 5g protein.
This oatmeal raises concern with a substantial 14 grams of added sugar per packet, positioning it lower on the health spectrum. Despite the presence of 6 grams of fiber, the excessive sugar content outweighs the benefits, potentially leading to energy fluctuations and increased calorie intake later in the day.
3) Quaker Real Medleys Oatmeal – Summer Berry: 14 grams
For each 1 package (70g) serving: 240 calories, 3g fat (1g saturated fat, 0g trans fat), 240mg sodium, 50g carbohydrates (6g fiber, 14g sugar), 8g protein.
Although the flavor might give the impression of health and freshness, the presence of 14 grams of added sugar per package renders it a suboptimal option for a wholesome breakfast. While it does offer 6 grams of fiber, the elevated sugar content can lead to fluctuations in energy levels.
2) Modern Oats Apple Walnut: 15 grams
For a single container (75g) serving: 300 calories, 7g fat (1g saturated fat, 0g trans fat), 0mg sodium, 52g carbohydrates (7g fiber, 15g sugar), 8g protein.
Modern Oats Apple Walnut oatmeal combines the crispness of apples with the richness of walnuts. Unfortunately, it's also laden with added sugars—12 out of the 15 grams are classified as "added." This makes it an instant oatmeal that's best left off your grocery list. "Having a low-to-moderate amount of sugar in your oatmeal is ideal for flavor, but it's essential not to go overboard with the sugar content," advises Masi. "Oatmeal naturally contains some carbohydrates and sugar, but there are versions with added sugars that result in significantly higher sugar levels. If you're looking to reduce sugar intake, opt for plain oatmeal and customize it with your own toppings and flavors to have better control over sugar amounts," she suggests.
1) McCann's Vanilla Honey Microwaveable Cup: 17 grams
For a single cup (54g) serving: 200 calories, 1g fat (0g saturated fat, 0g trans fat), 240mg sodium, 44g carbohydrates (3g fiber, 17g sugar), 4g protein.
McCann's Vanilla Honey Oatmeal Cup offers the convenience of being microwaveable and easy to prepare, promising a quick and delightful breakfast. However, this convenience comes with a drawback in the form of its high added sugar content. According to Gianna Masi, RDN, a registered dietitian at Barbend, "With 17 grams of added sugar and only 3 grams of fiber, this product contains more sugar compared to its competitors. Opting for a product with higher fiber can enhance satiety and contribute to better cholesterol levels and overall health. Whenever possible, seek out products with lower sugar and increased fiber content."