What’s in Your Oatmeal Cup?

The most important attributes when choosing a breakfast are that it’s healthy and quick to prepare, according to a 2020 survey from the market research firm Mintel.

Single-serve oatmeal cups—most just require adding hot water or a zap in the microwave—satisfy the need for a speedy breakfast and also seem like a healthy choice, touting whole grains or “superfood oats.” 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 Nature’s Path Organic Hot Oatmeal Maple Pecan.

Check for Added Sugars

The amount of added sugars in your cup matters more than the type of sugar it contains. Coconut sugar, brown sugar, cane sugar, or maple sugar may sound healthier than plain table sugar, but they offer no health advantages. And 10 of the 24 oatmeal cups we looked at had a whopping 10 to 18 grams of added sugars—that’s 2½ to 4½ teaspoons. Three of the cups contained no added sugars (such as the Mush and RXBar RX A.M. cups shown below). But if you like a little sweetness, pick a cup that has no more than 9 grams per serving.

Scrutinize the Ingredients List

Think twice about picking a product with pea protein, soy protein isolate, or chicory root fiber. Those are highly processed ingredients, and it’s better to get nutrients from whole foods. Instead, check the label for healthy boosts such as additional whole grains. For instance, Purely Elizabeth’s cup contains amaranth and quinoa, as well as nuts and seeds, which add fiber, and healthy fats.

Below are the oatmeal cups we evaluated, divided into “healthier choices” and “others in our tests,” and listed alphabetically by product name within each category.

Healthier Choices

Mush Overnight

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

Nature’s Path Organic Hot Oatmeal Maple Pecan

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

Purely Elizabeth Apple Cinnamon Pecan Superfood Oats

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

Real Made Apple & Coconut Overnight Oats

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

RX A.M. Maple Oats

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

Soulfull Brown Sugar Pecan Multigrain Hot Cereal Cups

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

The GFB Gluten Free Oatmeal Maple Raisin

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

* Made with 1/2 cup skim milk.

Editor’s Note: This article also appeared in the January 2021 issue of Consumer Reports magazine.

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