Healthy Food Guide by KarbCoach
Quaker Maple Pecan Raisin Super Grains Multigrain Oatmeal With Raisins, Chopped Roasted Pecans, Dried Cranberries, Maple Flavor, Quinoa & Flaxseed: Food Integrity analysis
Quick answer
High integrity
Quaker maple pecan raisin super grains multigrain oatmeal with raisins, chopped roasted pecans, dried cranberries, maple flavor, quinoa & flaxseed received a Food Integrity Score of 84 out of 100 (high integrity). This reflects lightly processed and low additive load. This is a whole-grain-forward oatmeal with recognizable pieces like oats, pecans, quinoa, and flaxseed, so the base is respectable. The two sugars and the unspecified natural flavor are the main reasons it lands below a simple kitchen bowl. It works best as an occasional breakfast rather than a daily staple if you want to limit added sugar and flavor systems. Main considerations include two added sugars (sugar and brown sugar), vague natural flavor, and sweetened dried cranberries. Simpler options: Choose plain rolled oats and add your own raisins, pecans, and cinnamon; sweeten lightly with a small amount of maple syrup you control.
Food Integrity Score 84/100
What stood out on the label?
- Lightly processed
- Low additive load
- Transparency: High
What to watch?
- Two added sugars (sugar and brown sugar)
- Vague natural flavor
- Sweetened dried cranberries
Simpler options to consider
- Choose plain rolled oats and add your own raisins, pecans, and cinnamon
- Sweeten lightly with a small amount of maple syrup you control
You are viewing ingredients and processing. Switch to Longevity for nutrition and longer-term eating pattern fit.
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- Quaker Maple Pecan Raisin Super Grains Multigrain Oatmeal With Raisins, Chopped Roasted Pecans, Dried Cranberries, Maple Flavor, Quinoa & Flaxseed
- Brand
- Quaker
- Category
- Breakfast & Cereal (source: Cereal)
- GTIN / UPC
00030000570289- Serving size
- 45 g (1 packet)
- Source data — ingredients
- Ingredient list from product label data (see Sources)
- Healthy Food Guide analysis
- Independent Longevity and Food Integrity scorecards. See methodology under Sources.
- Data last verified
Food Integrity results
Maple Pecan Raisin Super Grains Multigrain Oatmeal With Raisins, Chopped Roasted Pecans, Dried Cranberries, Maple Flavor, Quinoa & Flaxseed
Quaker
High integrity
Warning Signs
Refined sugar and brown sugar sit near the top, and "natural flavor" is a vague flavor system hiding its actual source.
Consider This
Natural flavor and sugar-forward formulation put this closer to a sweetened convenience cereal than a plain oat-and-fruit bowl.
Good Substitutes
Plain rolled oats with a handful of raisins, pecans, cinnamon, and a splash of maple syrup you control.
Overall Assessment
High integrityThis is a whole-grain-forward oatmeal with recognizable pieces like oats, pecans, quinoa, and flaxseed, so the base is respectable. The two sugars and the unspecified natural flavor are the main reasons it lands below a simple kitchen bowl. It works best as an occasional breakfast rather than a daily staple if you want to limit added sugar and flavor systems.
Key Highlights
What stood out
- Two added sugars (sugar and brown sugar)
- Vague natural flavor
- Sweetened dried cranberries
Family Watchlist
Ingredients some users may personally want to know about.
- Sugar — Refined sweetener
- Brown sugar — Refined sweetener
- Natural flavor — Vague flavor system
Highest concern ingredients
- Natural flavor (5/10) — Unspecified flavor system.
- Sugar (4/10) — Refined sweetener.
- Brown sugar (4/10) — Additional added sugar.
Better choice tips
- Choose plain rolled oats and add your own raisins, pecans, and cinnamon.
- Sweeten lightly with a small amount of maple syrup you control.
Ingredients
Ingredient list
WHOLE GRAIN OATS, SUGAR, RAISINS, ROASTED PECANS, WHOLE GRAIN WHEAT, BROWN SUGAR, BARLEY, WHOLE GRAIN RYE, DRIED CRANBERRIES, QUINOA, FLAXSEED, NATURAL FLAVOR, SALT, CINNAMON.
Formulations can vary — check the package label for the final word.
Highest-concern ingredients first. Expand an item for notes.
Natural flavorConcern 5/10 — Moderate concernVague ingredientWatchlist · Additive · Vague label term
What this is
Vague ingredient
Processing category
Processed
Main concern area
Family Watchlist
Why it matters
Unspecified flavor systems can hide multiple flavor inputs.
Additional note
Vague flavor system; source not specified.
Family watchlist
Vague flavor system
SugarConcern 4/10 — Mild concernSweetenerWatchlist
What this is
Sweetener
Processing category
Natural refined
Main concern area
Ingredient concern
Why it matters
Refined sugar is a primary sweetener in the formula.
Additional note
Refined sweetener adds sugar load.
Family watchlist
Refined sweetener
Brown sugarConcern 4/10 — Mild concernSweetenerWatchlist
What this is
Sweetener
Processing category
Natural refined
Main concern area
Ingredient concern
Why it matters
A second added sugar stacks with sugar in the formula.
Additional note
Second sugar source adds to sweetener load.
Family watchlist
Refined sweetener
Dried cranberriesConcern 2/10 — Very low concernDried fruit
What this is
Dried fruit
Processing category
Processed
Main concern area
Processing
Why it matters
Dried cranberries are commonly sweetened, adding mild processing.
Additional note
Dried fruit often includes added sugar.
View all 14 ingredient assessments
Whole grain oatsConcern 0/10 — No meaningful concernWhole grain
What this is
Whole grain
Processing category
Whole food
Why it matters
Core whole-grain base with no added concern.
Additional note
Recognizable whole grain base.
RaisinsConcern 0/10 — No meaningful concernDried fruit
What this is
Dried fruit
Processing category
Whole food
Why it matters
Simple dried fruit with no formulation concern.
Additional note
Dried fruit, recognizable.
Roasted pecansConcern 0/10 — No meaningful concernNut
What this is
Nut
Processing category
Whole food
Why it matters
Roasted nuts are a normal, recognizable ingredient.
Additional note
Roasting is category-normal.
Whole grain wheatConcern 0/10 — No meaningful concernWhole grain
What this is
Whole grain
Processing category
Whole food
Why it matters
Whole grain wheat is a recognizable base ingredient.
Additional note
Recognizable whole grain.
BarleyConcern 0/10 — No meaningful concernWhole grain
What this is
Whole grain
Processing category
Whole food
Why it matters
Barley is a simple recognizable grain.
Additional note
Recognizable grain.
Whole grain ryeConcern 0/10 — No meaningful concernWhole grain
What this is
Whole grain
Processing category
Whole food
Why it matters
Whole rye is a recognizable grain.
Additional note
Recognizable whole grain.
QuinoaConcern 0/10 — No meaningful concernWhole grain
What this is
Whole grain
Processing category
Whole food
Why it matters
Quinoa is a simple recognizable grain.
Additional note
Recognizable seed grain.
FlaxseedConcern 0/10 — No meaningful concernSeed
What this is
Seed
Processing category
Whole food
Why it matters
Flaxseed is a simple recognizable seed.
Additional note
Recognizable seed.
SaltConcern 0/10 — No meaningful concernSeasoning
What this is
Seasoning
Processing category
Whole food
Why it matters
Salt is a simple seasoning with no added concern.
Additional note
Simple seasoning.
CinnamonConcern 0/10 — No meaningful concernSpice
What this is
Spice
Processing category
Whole food
Why it matters
Cinnamon is a simple recognizable spice.
Additional note
Recognizable spice.
Food Integrity Score estimates how close a food appears to a simple, recognizable ingredient profile. It is not a medical safety rating. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
How this product may fit different goals
The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.
Low-Spike Stability
MixedMetabolic Health
For someone prioritizing Low-Spike Stability, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener/sugar on watchlist (see Food Integrity)
This product has 2 additional signals for this goal.
Heart-Healthy Eating
SupportiveMetabolic Health
For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Heart-friendly fat ingredients (Mentions "pecan". See ingredients for details.)
GLP-1 Eating Support
MixedMetabolic Health
For someone prioritizing GLP-1 Eating Support, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener/sugar ingredients (Mentions "sugar", "brown sugar". See ingredients for details.)
This product has 1 additional signal for this goal.
Low Sugar Lifestyle
MixedMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener/sugar on watchlist (see Food Integrity)
This product has 2 additional signals for this goal.
Appetite & Portion Awareness
MixedMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener/sugar ingredients (Mentions "sugar", "brown sugar". See ingredients for details.)
This product has 1 additional signal for this goal.
Athletic Fueling
SupportiveAthletic Performance
For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.
A supportive signal: Carb fueling ingredients (Mentions "oat", "oats". See ingredients for details.)
Vegetarian
SupportiveDietary Patterns
For someone prioritizing Vegetarian, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "oat", "quinoa". See ingredients for details.)
Vegan
SupportiveDietary Patterns
For someone prioritizing Vegan, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "oat", "quinoa". See ingredients for details.)
Plant-Based
SupportiveDietary Patterns
For someone prioritizing Plant-Based, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "oat", "quinoa". See ingredients for details.)
Low-Carb Lifestyle
Watch-outsDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Carb-dense ingredients (Mentions "sugar". See ingredients for details.)
This product has 1 additional signal for this goal.
Keto-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Keto-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Carb-dense ingredients (Mentions "sugar". See ingredients for details.)
This product has 1 additional signal for this goal.
Low Gluten Eating
Watch-outsDietary Patterns
For someone prioritizing Low Gluten Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Gluten-related ingredients (Mentions "wheat", "barley", "rye". See ingredients for details.)
Minimally Processed Eating
Watch-outsDietary Patterns
For someone prioritizing Minimally Processed Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (Sugar)
Whole-Food Focused Eating
Watch-outsDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (Sugar)
Reduce Ultra-Processed Foods
Watch-outsDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (Sugar)
Paleo-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Paleo-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Grain/legume ingredients (Mentions "wheat", "oat", "barley". See ingredients for details.)
This product has 1 additional signal for this goal.
Healthy Fat Focus
SupportiveDietary Patterns
For someone prioritizing Healthy Fat Focus, the available data suggest this product may align in helpful ways.
A supportive signal: Healthy fat ingredients (Mentions "pecan". See ingredients for details.)
Workout Recovery
NeutralAthletic Performance
For someone prioritizing Workout Recovery, the Food Integrity data do not show a strong matching signal for this product.
Strength & Protein Focus
NeutralAthletic Performance
For someone prioritizing Strength & Protein Focus, the Food Integrity data do not show a strong matching signal for this product.
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the Food Integrity data do not show a strong matching signal for this product.
Mediterranean-Style Eating
NeutralDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the Food Integrity data do not show a strong matching signal for this product.
See how this product fits your goals
Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.
Understanding the Food Integrity analysis
What the Food Integrity analysis evaluates
The Food Integrity analysis focuses on how a packaged food is formulated and made. It examines processing level, ingredient quality, additives, oils, sweeteners, purity cues, and how clearly a label communicates what is in the product. The Food Integrity Score summarizes that formulation and transparency picture on a 0–100 scale. It is not a full nutrient report and it is not a personalized meal plan.
Why processing, ingredients, and transparency matter
Processing level and ingredient quality shape what you are actually eating beyond calories on the label. Additives, industrial oils, and intense sweeteners can change how clean or heavily engineered a product feels, even when the front of pack looks wholesome. Purity and transparency matter because incomplete or marketing-heavy labeling can hide tradeoffs that only show up when the full ingredient list is reviewed carefully.
Who may prioritize Food Integrity
Some people care mainly about Food Integrity because their dietary goals center on formulation rather than macros alone. Examples include checking vegetarian or vegan suitability, preferring simpler ingredient sources, avoiding certain additives or sweeteners, watching oil choices, or preferring less processed options. For those priorities, the Food Integrity Score can be the more practical first read.
How Food Integrity differs from Longevity
Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality together. Favorable nutrition values do not necessarily mean strong Food Integrity: a product can look balanced on macros yet still rely on heavy processing or additives that the Food Integrity analysis flags in more detail.
Why the two analyses overlap—and why to review Longevity too
The analyses overlap intentionally. Food Integrity–related characteristics contribute to Longevity, and Longevity still benefits from the same ingredient-quality lens. They are not competing verdicts; they answer different questions at different depths. Reviewing the Longevity analysis can add information about nutritional composition, metabolic characteristics, and dietary balance that Food Integrity alone does not emphasize. Looking at both usually gives the most complete understanding of tradeoffs.
Common questions about this product
Is Quaker Maple Pecan Raisin Super Grains Multigrain Oatmeal With Raisins, Chopped Roasted Pecans, Dried Cranberries, Maple Flavor, Quinoa & Flaxseed highly processed?
Food Integrity lists processing level as Lightly processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.
Why are the Longevity and Food Integrity scores different?
Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.
How much fiber is in one serving?
Quaker Maple Pecan Raisin Super Grains Multigrain Oatmeal With Raisins, Chopped Roasted Pecans, Dried Cranberries, Maple Flavor, Quinoa & Flaxseed shows about 4.01g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Quaker Maple Pecan Raisin Super Grains Multigrain Oatmeal With Raisins, Chopped Roasted Pecans, Dried Cranberries, Maple Flavor, Quinoa & Flaxseed: 8g added sugar per serving; sweetener signals include sugar, brown sugar. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Whole grain oats, wheat, rye, and barley as leading grains; Good fiber (about 4g) from grains, flaxseed, and quinoa; Pecans add unsaturated fats and crunch.
What prevented a perfect Longevity Score?
Key concerns noted include: Added sugar from sugar and brown sugar (about 10g per packet); Sweetened dried fruit adds to sugar load; Maple flavor is a flavoring rather than whole-food sweetness.
Who might evaluate this product differently?
People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same breakfast & cereal differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.
Source data and Healthy Food Guide analysis
- Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
- Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
- How the Longevity Score is calculated
- How the Food Integrity Score is calculated
- Scoring models: KarbCoach Longevity and Food Integrity.
- Independent analysis. No manufacturer affiliation.
- Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information
Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
See how this item lines up with your goals
Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.
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