What's in Your Oatmeal Cup?
Get the goodness of whole grains without all the sugar
The most important attributes when choosing a breakfast are that itās healthy and quick to prepare, according to a 2020 survey from the market research firm Mintel.
Single-serve oatmeal cupsāmost just require adding hot water or a zap in the microwaveāsatisfy the need for a speedy breakfast and also seem like a healthy choice, touting whole grains or āsuperfood oats.ā But do you sacrifice nutritional benefits when you opt for instant oats over longer-cooked ones? After evaluating 24 cups from popular brands, our experts have tips on what to look for on the label before you pop the top.
Note the Kind of Oats
All types of oats are whole grains. Instant oats are processed into thinner flakes than steel cut or rolled oats, which means they're digested more quickly and can lead to spikes in blood sugar levels. Look for brands that specify steel cut or rolled oats on the package, such as Better Oats Steel Cut Maple & Brown Sugar Cup and Natureās Path Organic Hot Oatmeal Maple Pecan.
Oats Apple Pie
- Calories 230
- Total fat 8 g
- Saturated fat 1 g
- Carbohydrates 34 g
- Added sugars 0 g
- Fiber 5 g
- Protein 7 g
- Sodium 110 mg
- Calories 220
- Total fat 6 g
- Saturated fat 1 g
- Carbohydrates 36 g
- Added sugars 8 g
- Fiber 6 g
- Protein 7 g
- Sodium 105 mg
- Calories 230
- Total fat 7 g
- Saturated fat 2 g
- Carbohydrates 37 g
- Added sugars 3 g
- Fiber 6 g
- Protein 7 g
- Sodium 65 mg
- Calories 235
- Total fat 6 g
- Saturated fat 2.5 g
- Carbohydrates 42 g
- Added sugars 0 g
- Fiber 7 g
- Protein 5 g
- Sodium 5 mg
- Calories 250
- Total fat 8 g
- Saturated fat 1 g
- Carbohydrates 35 g
- Added sugars 0 g
- Fiber 6 g
- Protein 12 g
- Sodium 95 mg
- Calories 300
- Total fat 12 g
- Saturated fat 1.5 g
- Carbohydrates 40 g
- Added sugars na
- Fiber 6 g
- Protein 7 g
- Sodium 160 mg
- Calories 240
- Total fat 7 g
- Saturated fat 1 g
- Carbohydrates 35 g
- Added sugars 7 g
- Fiber 5 g
- Protein 10 g
- Sodium 160 mg
Maple & Brown Sugar
- Calories 210
- Total fat 3.5 g
- Saturated fat 1 g
- Carbohydrates 40 g
- Added sugars 13 g
- Fiber 4 g
- Protein 5 g
- Sodium 270 mg
- Calories 240
- Total fat 5 g
- Saturated fat 1 g
- Carbohydrates 42 g
- Added sugars 9 g
- Fiber 7 g
- Protein 7 g
- Sodium 310 mg
- Calories 220
- Total fat 8 g
- Saturated fat 1 g
- Carbohydrates 30 g
- Added sugars 10 g
- Fiber 4 g
- Protein 6 g
- Sodium 90 mg
- Calories 220
- Total fat 3.5 g
- Saturated fat 0.5 g
- Carbohydrates 43 g
- Added sugars 11 g
- Fiber 6 g
- Protein 8 g
- Sodium 80 mg
- Calories 270
- Total fat 8 g
- Saturated fat 1 g
- Carbohydrates 40 g
- Added sugars 8 g
- Fiber 7 g
- Protein 10 g
- Sodium 240 mg
- Calories 180
- Total fat 2.5 g
- Saturated fat 0 g
- Carbohydrates 36 g
- Added sugars 9 g
- Fiber 4 g
- Protein 4 g
- Sodium 220 mg
- Calories 250
- Total fat 8 g
- Saturated fat 1 g
- Carbohydrates 37 g
- Added sugars na
- Fiber 5 g
- Protein 8 g
- Sodium 85 mg
- Calories 230
- Total fat 3 g
- Saturated fat 0.5 g
- Carbohydrates 37 g
- Added sugars 12 g
- Fiber 4 g
- Protein 14 g
- Sodium 200 mg
- Calories 240
- Total fat 3 g
- Saturated fat 0.5 g
- Carbohydrates 47 g
- Added sugars 11 g
- Fiber 5 g
- Protein 6 g
- Sodium 10 mg
- Calories 200
- Total fat 1 g
- Saturated fat 0 g
- Carbohydrates 44 g
- Added sugars 18 g
- Fiber 3 g
- Protein 4 g
- Sodium 340 mg
- Calories 230
- Total fat 4.5 g
- Saturated fat 0.5 g
- Carbohydrates 43 g
- Added sugars 12 g
- Fiber 5 g
- Protein 7 g
- Sodium 0 mg
- Calories 330
- Total fat 7 g
- Saturated fat 1 g
- Carbohydrates 48 g
- Added sugars 10 g
- Fiber 5 g
- Protein 6 g
- Sodium 230 mg
- Calories 330*
- Total fat 9 g
- Saturated fat 1 g
- Carbohydrates 55 g
- Added sugars 10 g
- Fiber 5 g
- Protein 9 g
- Sodium 190 mg
- Calories 160
- Total fat 5 g
- Saturated fat 1 g
- Carbohydrates 26 g
- Added sugars 5 g
- Fiber 3 g
- Protein 4 g
- Sodium 135 mg
- Calories 180
- Total fat 2.5 g
- Saturated fat 0.5 g
- Carbohydrates 37 g
- Added sugars 14 g
- Fiber 3 g
- Protein 4 g
- Sodium 290 mg
- Calories 200
- Total fat 4 g
- Saturated fat 0.5 g
- Carbohydrates 35 g
- Added sugars 9 g
- Fiber 6 g
- Protein 10 g
- Sodium 210 mg
- Calories 220
- Total fat 3.5 g
- Saturated fat 0.5 g
- Carbohydrates 41 g
- Added sugars 7 g
- Fiber 5 g
- Protein 6 g
- Sodium 200 mg
Editor's Note: This article also appeared in the January 2021 issue of Consumer Reports magazine.