Quaker Oats Old Fashioned. 100% natural whole grain. As part of a heart-healthy diet, the soluble fiber in oatmeal can help reduce cholesterol. Per 1/2 cup serving. 150 calories. 0.5g sat fat, 2% DV. 0mg sodium, 0% DV. 1g sugars. 4g fiber, 15% DV. Iron 10% DV. 3 grams of soluble fiber from oatmeal daily in a diet low in saturated fat and cholesterol may reduce the risk of heart disease. This cereal has 2 grams per serving.