Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors
Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors is a snack food, containing 389 calories per 100g. It is an excellent source of Iron, Manganese and Carbohydrate, providing 75%, 67% and 58% of the Daily Value respectively. This snack food is a useful source of fiber. Snack foods vary widely in their nutrient profiles. Some provide meaningful amounts of fiber, protein, or micronutrients, while others are primarily energy-dense. Our database tracks 74 nutrients for this food, plus glycemic index, insulin index, polyphenol profile, environmental footprint data.
Top Nutrients
Data for 74 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 9.9 | g | — | 0% |
| Calories SR | 389 | kcal | — | — |
| Energy (kJ) SR | 1,626 | kj | — | — |
| Protein SR | 6.7 | g | — | 12% |
| Total Fat SR | 6.7 | g | — | — |
| Carbohydrate SR | 75.5 | g | — | 58% |
| Fiber SR | 4.6 | g | — | 12% |
| Total Sugars SR | 31.5 | g | — | — |
| Ash SR | 1.3 | g | — | — |
Minerals 11
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 333 | mg | — | 33% |
| Iron SR | 6.0 | mg | — | 75% |
| Magnesium SR | 69.0 | mg | — | 17% |
| Phosphorus SR | 167 | mg | — | 24% |
| Potassium SR | 238 | mg | — | 7% |
| Sodium SR | 367 | mg | — | 24% |
| Zinc SR | 1.4 | mg | — | 13% |
| Copper SR | 0.17 | mg | — | 19% |
| Manganese SR | 1.5 | mg | — | 67% |
| Selenium SR | 16.0 | µg | — | 29% |
| Fluoride SR | 0.30 | µg | — | 0% |
Vitamins 25
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 236 | µg | — | 26% |
| Vitamin A (IU) SR | 793 | IU | — | — |
| Retinol SR | 235 | µg | — | — |
| Beta-Carotene SR | 3.0 | µg | — | — |
| Alpha-Carotene SR | 2.0 | µg | — | — |
| Beta-Cryptoxanthin SR | 1.0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 58.0 | µg | — | — |
| Vitamin C SR | 0.90 | mg | — | 1% |
| Vitamin D SR | 0.10 | µg | — | 1% |
| Vitamin D (IU) SR | 4.0 | IU | — | — |
| Vitamin E SR | 2.2 | mg | — | 15% |
| Vitamin K1 SR | 6.9 | µg | — | 6% |
| Vitamin K2 (MK-4) SR | 0 | µg | — | — |
| Thiamin (B1) SR | 0.50 | mg | — | 42% |
| Riboflavin (B2) SR | 0.57 | mg | — | 44% |
| Niacin (B3) SR | 6.7 | mg | — | 42% |
| Pantothenic Acid (B5) SR | 0.63 | mg | — | 13% |
| Vitamin B6 SR | 0.67 | mg | — | 51% |
| Folate SR | 75.0 | µg | — | 19% |
| Folic Acid SR | 54.0 | µg | — | — |
| Folate (food) SR | 20.0 | µg | — | — |
| Folate (DFE) SR | 113 | µg | — | — |
| Vitamin B12 SR | 0.08 | µg | — | 3% |
| Choline SR | 47.3 | mg | — | 9% |
Fatty Acids 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 1.3 | g | — | — |
| Monounsaturated Fat SR | 1.5 | g | — | — |
| Polyunsaturated Fat SR | 2.6 | g | — | — |
| Trans Fat SR | 0.002 | g | — | — |
| Cholesterol SR | 36.0 | mg | — | — |
| Omega-3 EPA SR | 0.006 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0.004 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.10 | g | — | — |
| Threonine SR | 0.20 | g | — | — |
| Isoleucine SR | 0.25 | g | — | — |
| Leucine SR | 0.48 | g | — | — |
| Lysine SR | 0.32 | g | — | — |
| Methionine SR | 0.12 | g | — | — |
| Cystine SR | 0.19 | g | — | — |
| Phenylalanine SR | 0.32 | g | — | — |
| Tyrosine SR | 0.22 | g | — | — |
| Valine SR | 0.35 | g | — | — |
| Arginine SR | 0.42 | g | — | — |
| Histidine SR | 0.15 | g | — | — |
| Alanine SR | 0.30 | g | — | — |
| Aspartic Acid SR | 0.57 | g | — | — |
| Glutamic Acid SR | 1.2 | g | — | — |
| Glycine SR | 0.30 | g | — | — |
| Proline SR | 0.26 | g | — | — |
| Serine SR | 0.33 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin A is fat-soluble and requires dietary fat for absorption. Adding fat to a meal significantly increases beta-carotene and retinol absorption.
Ribaya-Mercado et al., Am J Clin Nutr, 2007
Vitamin E is fat-soluble and absorbed alongside dietary fats via micelle formation in the small intestine. Low-fat diets reduce vitamin E absorption.
Traber, Free Radic Biol Med, 2007
Vitamin K is fat-soluble. Absorption increases significantly when consumed with dietary fat, particularly for phylloquinone (K1) from plant sources.
Gijsbers et al., Br J Nutr, 1996
Vitamin K activates osteocalcin and matrix GLA protein, which direct calcium into bones and away from soft tissues (arteries). Works synergistically with vitamin D.
Kidd, Altern Med Rev, 2010
Selenium (via glutathione peroxidase) and vitamin E work as complementary antioxidants. Selenium reduces peroxides while vitamin E prevents lipid peroxidation in membranes.
Combs, Br J Nutr, 2001
⚠ Antagonisms — nutrients that compete
Calcium inhibits both heme and non-heme iron absorption when consumed in the same meal. The effect is dose-dependent, with significant inhibition at 300+ mg calcium.
Hallberg et al., Am J Clin Nutr, 1991
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Very high calcium intake can reduce magnesium absorption by competing for shared intestinal transport pathways. A calcium:magnesium ratio above 2.6:1 may impair magnesium status.
Rosanoff et al., Nutr Rev, 2012
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
✓ Complete protein — all essential amino acids meet or exceed WHO reference levels.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.10 | 14.2 |
| Threonine | 0.20 | 29.7 |
| Isoleucine | 0.25 | 38.1 |
| Leucine | 0.48 | 72.6 |
| Lysine | 0.32 | 48.3 |
| Methionine | 0.12 | 18.6 |
| Cystine | 0.19 | 28.8 |
| Phenylalanine | 0.32 | 48.3 |
| Tyrosine | 0.22 | 32.4 |
| Valine | 0.35 | 52.0 |
| Arginine | 0.42 | 63.0 |
| Histidine | 0.15 | 22.2 |
| Alanine | 0.30 | 44.5 |
| Aspartic Acid | 0.57 | 86.2 |
| Glutamic Acid | 1.2 | 184.6 |
| Glycine | 0.30 | 44.7 |
| Proline | 0.26 | 38.5 |
| Serine | 0.33 | 49.9 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
Glycemic & Insulin Response
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. The Insulin Index (II) measures the insulin response directly, which can differ from GI — notably, dairy and high-protein foods often trigger a higher insulin response than their GI suggests. White bread = 100 for both scales.
GI data matched from: “Oats, rolled, boiled” · ●●● high confidence
Source: International Tables of Glycemic Index (Sydney University, 2021) · Holt et al. 1997; Bao et al. 2016; Bell 2014
Polyphenols & Bioactive Compounds
Polyphenols are plant-derived compounds with antioxidant properties. Higher intake is associated with reduced cardiovascular risk and improved gut health.
Processing Impact on Polyphenols
How common cooking methods affect polyphenol content in grains & cereals. Retention % is relative to the raw/unprocessed food.
Health Associations
Research-backed associations for the polyphenol classes found in this food. Evidence strength rated from systematic reviews and meta-analyses.
Polyphenol data matched from: “Oats, rolled” · ●●● high confidence
Source: Phenol-Explorer 3.6 (INRA, 2023) · Retention: Rothwell 2013, Palermo 2014 · Health: Del Bo' 2019, Grosso 2017
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Oats” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Related Foods in Snacks
Frequently Asked Questions
How many calories are in Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors?
Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors contains 389 kcal per 100 grams, making it a calorie-dense food. The energy comes from 6.7g of protein (7% of calories), 6.7g of fat (15%), and 75.5g of carbohydrates (78%). Carbohydrates are the primary energy source.
What is Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors most nutritious for?
The standout nutrient in Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors is Iron, providing 6.0 mg per 100g (75% of the Daily Value). It is also a notable source of Manganese (67% DV). Our database tracks 74 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors high in protein?
Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors contains 6.7g of protein per 100 grams. While not a high-protein food, it can contribute to daily protein needs as part of a varied diet.
How much fiber is in Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors?
Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors contains 4.6g of fiber per 100 grams — a moderate amount. This contributes to the recommended daily intake of 25-38g. Pairing with other fiber-rich foods like vegetables, legumes, or whole grains can help meet daily targets.
What is the glycemic index of Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors?
Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors has a glycemic index of 55, which is classified as low (≤55). Low-GI foods cause a slower, more gradual rise in blood sugar levels, which may be beneficial for blood sugar management. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.
Does Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors contain polyphenols?
Yes, Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors contains approximately 37.0 mg of polyphenols per 100g, primarily from the moderate class. Polyphenols are bioactive plant compounds associated with antioxidant properties. Their retention can vary with cooking and processing methods — see the processing impact section above for details.
What is the insulin index of Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors?
Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors has a moderate insulin response (II: 55) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). This is a typical insulin response for most mixed foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.