How many calories are in 2 packs of maple brown sugar oatmeal?

Quick Answer

Two packs of maple brown sugar oatmeal contain about 600 calories total. Each individual packet contains around 300 calories. The exact calorie count can vary slightly depending on the brand.

Calories Per Serving

Most single-serve instant oatmeal packets contain around 150 calories per packet. However, maple brown sugar flavored oatmeals tend to be higher in calories. Here are the nutrition facts for some popular brands of maple brown sugar oatmeal:

Brand Serving Size Calories
Quaker Maple Brown Sugar 1 packet (51g) 300
Nature’s Path Organic Maple Brown Sugar 1 packet (43g) 260
Great Value Maple Brown Sugar 1 packet (44g) 270

As you can see, the most popular brand, Quaker Maple Brown Sugar, contains 300 calories per packet. So two packets would contain 600 calories total.

Ingredients in Maple Brown Sugar Oatmeal

The main ingredients in maple brown sugar oatmeal that contribute to its higher calorie count are:

  • Oats – One packet contains about 1/2 cup of dry oats. Oats are high in carbs and a good source of fiber.
  • Brown sugar – Adds sweetness, calories, and carbs.
  • Maple syrup – Also adds sweetness and carbs.
  • Oil or butter – Adds fat and calories to the oatmeal.

The combination of oats, sugar, syrup, and fat is what gives maple brown sugar oatmeal a higher calorie count than plain or fruit flavored oatmeals. Let’s take a closer look at the nutrition information:

Nutrition Facts for Quaker Maple Brown Sugar Oatmeal

Nutrient Per Packet % Daily Value
Calories 300 15%
Total Fat 5g 8%
Saturated Fat 1.5g 8%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 190mg 8%
Total Carbohydrate 57g 21%
Dietary Fiber 4g 14%
Sugars 18g
Protein 5g

As you can see, a single packet provides 300 calories, which mainly come from carbohydrates (57g). The sugar (18g) and fat (5g) also contribute substantial calories.

Daily Calorie Needs

To determine if 600 calories from 2 packs of maple brown sugar oatmeal is too much or too little for you, it helps to know your daily calorie needs.

According to the Dietary Guidelines for Americans, here are the recommended daily calorie intakes based on age, gender, and activity level:

Gender Age Sedentary Moderately Active Active
Male 19-30 years 2,400 calories 2,600-2,800 calories 3,000 calories
Male 31-50 years 2,200 calories 2,400-2,600 calories 2,800-3,000 calories
Female 19-30 years 1,800 calories 2,000-2,200 calories 2,400 calories
Female 31-50 years 1,800 calories 2,000 calories 2,200 calories

As you can see, 600 calories from 2 packets of oatmeal represents 25-33% of the daily calorie intake for many people. This substantial meal can help provide energy for an active morning. However, for a more sedentary person, 600 calories may be too much for breakfast.

Ways to Modify Maple Brown Sugar Oatmeal

If you find the 600 calories in 2 packets of maple brown sugar oatmeal to be excessive for your needs, here are some ways to reduce the calories:

  • Have just 1 packet (300 calories) or make a smaller 1/2 packet serving (around 150 calories).
  • Use water instead of milk – cuts around 100 calories.
  • Cut the added brown sugar in half or omit completely.
  • Add fruits like blueberries, bananas, or strawberries instead of brown sugar.
  • Use plain oats and add your own sweetener like honey, pure maple syrup, or stevia.
  • Top with crushed walnuts or almonds instead of brown sugar for crunch.
  • Sweeten with cinnamon and nutmeg instead of brown sugar.

Making any of these simple modifications can reduce the calories per serving to better suit your daily needs.

Health Benefits of Oatmeal

While the calorie count is higher compared to plain oatmeal, maple brown sugar oatmeal still provides these important health benefits:

  • Whole grains – Oats provide filling fiber and nutrients like B vitamins, zinc, and magnesium.
  • Lower cholesterol – The fiber in oats can help reduce LDL or “bad” cholesterol levels.
  • Manage blood sugar – The fiber helps slow digestion and prevent spikes in blood sugar.
  • Aid digestion – The fiber increases bulk in stool and promotes regularity.
  • Antioxidants – Oats contain antioxidant compounds that reduce inflammation.

So don’t avoid oatmeal just because of its higher calorie content. When eaten in sensible amounts, oatmeal and its variants can be part of a healthy diet.

Cooking Considerations

Here are some final tips on preparing maple brown sugar oatmeal:

  • Ready-to-eat packets are convenient, but cooking oats on the stove top may be cheaper.
  • Check the expiration date and store opened packages in a sealed container.
  • Some varieties need hot water added while others can be made with cold milk.
  • Cook oatmeal thoroughly until thick and creamy.
  • Add toppings like fruit, nuts, and spices at the end.
  • Refrigerate leftover oatmeal in a sealed container for up to 4 days.

With a few simple modifications and cooking tips, maple brown sugar oatmeal can be an energizing breakfast. Just keep portion sizes in mind according to your daily calorie needs.


To summarize, 2 packets of maple brown sugar flavored instant oatmeal contains approximately 600 calories. The calories come mostly from carbohydrates, sugar, and a smaller amount of fat. For some people, 600 calories may be perfectly reasonable for an active morning. But for others trying to lose weight or with a more sedentary routine, this many calories at breakfast may be excessive. There are many ways to adjust the portions, ingredients, and preparation method to suit your individual nutrition needs and preferences. In moderation, maple brown sugar oatmeal can provide benefits like fiber, antioxidants, and nutrients as part of a balanced diet.

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