What are the ingredients in Quaker Harvest Crunch cereal? A Nutritional Breakdown

November 7, 2025 •

4 min read

Many cereals masquerade as healthy, but reading the label is key to making informed dietary choices. Beyond the hearty oats and nuts, understanding exactly what are the ingredients in Quaker Harvest Crunch cereal is essential for a balanced nutrition diet.

Quick Summary

An in-depth look at the components of popular Quaker Harvest Crunch cereal varieties. The content examines whole grains, added sugars, and fats to help you make informed dietary choices for a healthier breakfast.

Key Points

Core Ingredients: Quaker Harvest Crunch primarily uses whole grain rolled oats, whole wheat, brown sugar, coconut oil, and almonds across its various flavors.
High in Sugar: The cereal contains several types of sweeteners, such as brown sugar and honey, which contribute to a high sugar content compared to minimally processed alternatives.
Saturated Fat: The fat profile includes coconut oil and vegetable oil, which contributes to its saturated fat content, especially in some older versions.
Fiber and Protein: While whole grains provide fiber and almonds contribute protein, the overall nutritional balance is influenced by the high sugar and fat content.
Healthier Alternatives: Unsweetened oats or muesli offer a healthier, lower-sugar breakfast option, which can be naturally sweetened and enhanced with fresh fruit, nuts, and seeds.
Label Literacy: Learning to read and understand food labels is crucial for making healthier breakfast choices and managing your sugar and fat intake effectively.

Deciphering the Quaker Harvest Crunch Ingredient List

To understand a packaged food's nutritional value, the ingredient list is the most important source of information. The ingredients in Quaker Harvest Crunch can vary slightly depending on the flavor, but the core components provide a comprehensive overview. The Original and Honey Nut varieties offer a typical example of what you will find.

The Foundational Whole Grains

At its core, Quaker Harvest Crunch is built on a base of whole grains, which are a valuable source of fiber and essential nutrients. The primary ingredients are whole grain rolled oats and rolled whole wheat. Whole grains are linked to several health benefits, including improved digestion and a reduced risk of chronic diseases. However, the presence of whole grains alone does not guarantee a healthy product, as other factors like sugar and fat content are critical.

The Sweetening Agents

One of the most important aspects to evaluate in any granola or cereal is its sugar content. For Quaker Harvest Crunch, the sweetness comes from a combination of different sources, often listed near the top of the ingredients, indicating a high concentration.

Original: Uses brown sugar and honey blend.
Honey Nut: Contains sugars (sugar, honey blend, molasses).
Protein Oat, Honey, and Almond: Sweetened with sugars (sugar, molasses, honey blend).

The World Health Organization recommends limiting free sugars to less than 10% of total energy intake, and ideally less than 5% for additional health benefits. With some varieties containing over 20 grams of sugar per 100g serving, portion control is crucial to prevent excessive sugar consumption.

Fats and Flavorings

The crunchy texture of granola is often achieved through a combination of fats and heat. Quaker Harvest Crunch uses coconut oil, vegetable oil, and modified milk ingredients. While almonds add natural fat, the use of coconut oil contributes to the saturated fat content. Natural flavor is also added to enhance taste. For comparison, homemade granola or other low-sugar cereals may offer healthier fat profiles.

Additional Ingredients

Almonds: A source of protein and healthy fats.
Dried Coconut: Contributes fat and texture.
Malted Barley Flour: A flavoring agent.
Salt: Used to enhance flavor.
Mixed Tocopherols: A form of vitamin E used as a preservative.
Modified Milk Ingredients: Used as a binder and flavor enhancer.

Quaker Harvest Crunch Varieties: A Nutritional Comparison

Here is a comparison of different Quaker Harvest Crunch varieties, highlighting key nutritional metrics based on readily available data:


Feature	Original	Honey Nut	Protein Oat, Honey & Almond
Calories (per 100g)	~450	~460	~430
Sugars (per 100g)	23g	24g	22g
Fiber (per 100g)	8g	8g	7g
Protein (per 100g)	10g	11g	19g
Saturated Fat (per 100g)	11g	4.5g	1.5g

Contextualizing Harvest Crunch in a Healthy Nutrition Diet

While Quaker Harvest Crunch contains whole grains and protein from almonds, its nutritional profile is often high in sugar and fat. This means it should be consumed in moderation as part of a balanced diet. For many, the sugar content can lead to a blood sugar spike followed by a crash, making it less ideal for sustained energy.

For a more balanced breakfast, consider these strategies:

Prioritize whole foods: Opt for minimally processed whole grain options like plain rolled oats or shredded wheat, which offer more fiber and less added sugar.
Add natural sweetness: Instead of relying on added sugar, sweeten your cereal with fresh or frozen fruits like berries or bananas.
Boost protein and fiber: Add seeds, unsalted nuts, or mix with Greek yogurt to increase the protein and fiber content, which helps with satiety.
Monitor portion size: A typical cereal serving size might be smaller than you think. Being mindful of how much you pour helps manage calorie and sugar intake.
Look for low-sugar, high-fiber options: When shopping, aim for cereals with less than 6g of sugar and at least 3g of fiber per serving.

Conclusion: Making Informed Choices

Knowing what are the ingredients in Quaker Harvest Crunch cereal empowers you to make a more informed choice at the grocery store. While it can be a quick and convenient option, its relatively high sugar and saturated fat content mean it may not be the healthiest daily breakfast. For those seeking better nutritional balance, alternatives like unflavored oats or muesli, fortified with fruits, nuts, and seeds, can offer a more sustained and nutrient-rich start to your day. By understanding the ingredients and balancing your plate with whole foods, you can navigate the cereal aisle more effectively on your nutrition diet journey.

For further guidance on healthy eating, a helpful resource is available from the World Health Organization on what constitutes a healthy diet.

Frequently Asked Questions

While Quaker Harvest Crunch contains whole grains, nuts, and fiber, its higher sugar and fat content can make it a less-than-ideal choice for a daily healthy breakfast. Alternatives with less added sugar are generally recommended.

The sugar content varies by flavor, but some versions contain over 20 grams of sugar per 100-gram serving. For instance, the Original flavor lists 23 grams of sugars per 100g.

The almonds and whole grains contribute some protein, but the overall protein content is not exceptionally high, especially in standard versions. Some varieties, like the Protein Oat, are specifically formulated to have higher protein.

Ingredients like coconut oil and dried coconut add to the saturated fat content. The Original variety, for example, has a higher saturated fat count per 100g than some other flavors.

To improve its nutritional value, you can reduce your portion size and mix it with lower-sugar options like plain Greek yogurt, and add fresh fruit for natural sweetness and extra fiber.

The whole grain oats and wheat provide a decent amount of fiber, but there are many other cereals and whole foods with a higher fiber-to-sugar ratio. Look for cereals with at least 3-5 grams of fiber per serving.

Yes, for healthier alternatives, consider plain rolled oats, muesli with no added sugar, or shredded wheat. You can also make homemade granola to control all the ingredients.