Instant Oatmeal
Finely milled and often sweetened, so it spikes far more than steel-cut oats.
FatTonic Facts
Instant Oatmeal · per serving 1 packet (40g)
Poor · works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 22 | −48.4 |
| Sugar (g) | 12 | −9.6 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 4 | +2.8 |
| Glycemic index | 79 | |
| Carbs (g) | 31 | |
| Fat (g) | 2 |
Score model v1
Nutrients: USDA FoodData Central, record 173907 (Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 40 g): carbs 76.9, sugar 30, fiber 7.2, protein 9.2, fat 4.6 g.
What this means for fat-burning
Why this score: glycemic load 22 set it, −48.4 points. Source: USDA FoodData Central, FDC 173907.
Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Instant Oatmeal scores 26, rated Poor. It scores higher than 9% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does instant oatmeal spike insulin?
Glycemic load 22 for 1 packet (40g); FatTonic Score 26/100 — it works against fat-burning.
Is instant oatmeal good for fat loss?
Poor (26/100): instant oatmeal works against fat-burning.