Nutritional Information for Quaker Oats
Quaker Oats is the UK's best-known porridge brand, and its plain Rolled Oats product is one of the cleanest breakfast options available — the ingredient list is just '100% Rolled Oats'. At 374 kcal per 100g dry (around 190 kcal per cooked bowl), it delivers 11g protein and 9g fibre per 100g. From a SpikeSaver perspective, plain rolled oats have a medium GI of around 55 thanks to their high beta-glucan fibre content, which forms a gel in the gut that slows glucose absorption. The Oat So Simple range adds sugar, flavourings, and salt, which undermines these benefits.
Nutrition per 100g
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Energy | 374 kcal / 1571 kJ | 150 kcal |
| Protein | 11g | 4.4g |
| Carbohydrates | 60g | 24g |
| of which sugars | 1g | — |
| Fat | 8g | 3.2g |
| of which saturated | 1.5g | — |
| Fibre | 9g | — |
| Salt | 0g | — |
Serving size: 1 bowl porridge (~40g dry oats + water) · Source: Tesco product page, October 2025
Glucose impact
Medium
Glucose risk
Plain rolled oats have a medium glycaemic index of around 55, which is lower than most breakfast cereals. This is largely due to beta-glucan, a soluble fibre that forms a viscous gel during digestion and slows glucose absorption. However, the Oat So Simple flavoured sachets have added sugar and a finer oat texture, which raises the effective GI to around 65-70. Instant oats are digested faster than jumbo or rolled oats. Making porridge with water rather than milk, and adding protein (e.g. nuts) further helps control the glucose response.
Processing level
Quaker Rolled Porridge Oats and Jumbo Porridge Oats are NOVA 1 — the sole ingredient is 100% rolled oats, which is a minimally processed whole grain. However, the Quaker Oat So Simple range (Golden Syrup, Apple & Blueberry, Sweet Cinnamon, etc.) is NOVA 4 (ultra-processed) as these sachets contain added sugar, flavourings, and other additives alongside the oats.
Quaker Oats at Tesco
Source: Tesco product page, October 2025
2 UPF markers
*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.
What to watch for when shopping
The Quaker range spans from perfectly clean (NOVA 1) to ultra-processed (NOVA 4). Quaker Rolled Oats and Jumbo Oats are the only NOVA 1 options — just 100% oats, nothing else. Every Oat So Simple product (sachets, pots) contains added sugar and flavourings, making them NOVA 4. The carb content per 100g is similar across the range (~60-68g), but the flavoured versions have significantly more sugar and a higher effective GI. Budget tip: Quaker Rolled Oats 1kg at £2.95 gives you about 25 bowls of porridge — roughly 12p per serving.
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