Oats

This is about as plain as pantry food gets, just 100 percent whole grain rolled oats and nothing else on the ingredient line. One half cup dry serving runs about 150 calories with 4 grams of fiber, zero sodium, and only 1 gram of naturally occurring sugar with no added sugar. For a health minded shopper it is a genuine staple worth reaching for, since the oats carry soluble fiber that Quaker lists at 2 grams per serving. The honest limit is that at roughly 5 grams of protein a bowl needs toppings to feel like a full meal, and those toppings are where the health math usually goes sideways.