Nutritional Facts Comparison: Quaker Quick Oats vs. Instant (2025 Update)

Oatmeal has been a breakfast staple for many years. While we know that steel-cut and rolled oats are perhaps better in texture and lower glycemic glycemic index¹, what about the quick oats options, such as Instant Oatmeal and Quick Oats? Let’s dive in and compare their nutritional values.

Comparing Nutrition Facts of Two Quaker Oats: 3 Main Differences

When we standardize the serving size of Quick Oats to 28 gram for ease of comparison, the calories, carbohydrate, fiber, fat, protein content are essentially the same. A closer look at the nutritional facts and ingredient lists also reveals some noticeable differences.

1. Quick Oats Has No Sodium

Quick oats contain zero sodium. This is because quick oats are basically rolled oat flakes and nothing else. Instant oats have added salt.

2. Instant Oatmeal Has More Calcium and Iron

As you can seen on the ingredient list, Instant Oatmeal has been added with extra calcium and iron, while Quaker Oats did not have any extra nutrient fortification.

3. Quick Oats Has Lower Glycemic Index

Processing impacts glycemic index values². In general, the less processed a food product, the lower the glycemic index. This has been exemplified in this case. Instant Oatmeal is usually finely chopped rolled oats, while Quick 1-Minute Oats retains most of the rolled oat shape. When oat flakes are chopped up and grounded, the time needed for digestion and absorption is less³, hence increasing the glycemic index values. According to a 2015 study⁴, quick cooking oats has a glycemic-index value of 71, while instant oatmeal has a higher glycemic-index value of 75.

Our Pick: Quick 1-Minute Oats

Since you are spending money for oats, get the most bang for your buck by getting the quick oats, which contain just oats and nothing else.

Not only does Quick Oats has lower glycemic index and lower sodium, it requires the same amount of time to cook and prepare. If you’d like to get extra calcium, you can easily bump up these nutrients by using milk to cook oatmeal.

1. Zhu, Ruixin et al. “A comparison between whole grain and pearled oats: acute postprandial glycaemic responses and in vitro carbohydrate digestion in healthy subjects.” European journal of nutrition vol. 59,6 (2020): 2345-2355. https://doi.org/10.1007/s00394-019-02083-5
2. Zhu, Ruixin et al. “A comparison between whole grain and pearled oats: acute postprandial glycaemic responses and in vitro carbohydrate digestion in healthy subjects.” European journal of nutrition vol. 59,6 (2020): 2345-2355. https://doi.org/10.1007/s00394-019-02083-5
   
3. Heaton, Kenneth W., et al. “Particle size of wheat, maize, and oat test meals: effects on plasma glucose and insulin responses and on the rate of starch digestion in vitro.” The American journal of clinical nutrition 47.4 (1988): 675-682. https://doi.org/10.1093/ajcn/47.4.675
4. Tosh, Susan M, and YiFang Chu. “Systematic review of the effect of processing of whole-grain oat cereals on glycaemic response.” The British journal of nutrition vol. 114,8 (2015): 1256-62. https://doi.org/10.1017/S0007114515002895