Who is this choice relevant to?

People with coeliac disease

With porridge oats, a clear gluten-free label matters more than simply seeing the word ‘oats’ on the packaging. The Dutch Coeliac Society recommends choosing a product bearing the Crossed Grain symbol, where possible.

People keeping an eye on their fat intake

You’ll want to compare the fat and saturated fat per 100 g, while also taking milk, yoghurt and toppings into account. The Netherlands Nutrition Centre points out that how you prepare your breakfast affects its nutritional make-up.

People who want to prepare a portion quickly

An individually wrapped instant sachet can make portioning easier. Do compare the nutritional information for the variety you choose, including fat, saturated fat and salt.

What should you look for when choosing?

If you have coeliac disease, check the gluten-free label first. Then compare the nutritional information and decide how much convenience you need when preparing your porridge.

What to look for What to check when buying Who it matters to
Gluten-free label Check the current packaging for a gluten-free label and, if you’re looking for that certification, the Crossed Grain symbol. ‘Organic’ is not a substitute for checking. If I have coeliac disease, I don’t want to assume that ordinary oats are suitable. For around 42% of consumers, choosing a clearly labelled gluten-free product comes first.
Fat in the product and porridge Compare the fat and saturated fat per 100 g, and take your choice of liquid and toppings into account. If I’m watching my fat intake, I want to know what’s in my whole breakfast, not just the dry flakes. Around 33% of consumers give this the highest priority.
Preparation and portions Check the portion size, preparation instructions and nutritional information for the instant variety. On a busy morning, I want to make a portion without measuring. That convenience comes first for around 17% of consumers.
Ingredients and origin Check whether the packaging lists only gluten-free oats or includes other ingredients, and consider organic origin separately. I want to know which ingredients I’m using in my porridge, alongside the essential gluten-free label. For around 8% of consumers, the ingredients are the first additional preference.

Common mistakes

  • Assuming ordinary oats are automatically suitable for a gluten-free diet

    Ordinary oats can come into contact with gluten-containing grains during growing or processing. That’s why the product label matters if you have coeliac disease.

    Check the current packaging for ‘gluten-free’. The Dutch Coeliac Society also recommends looking for the Crossed Grain symbol, where possible.

  • Comparing only the fat content of dry flakes

    How you prepare your porridge changes the nutritional value of your breakfast. According to the Netherlands Nutrition Centre, a 250 g bowl of unsweetened porridge made with whole milk contains 9.3 g of fat, of which 5.2 g is saturated fat.

    As well as the oats, compare the milk or yoghurt and any toppings you use.

  • Automatically assuming instant porridge oats are lower in fat

    Nutritional information varies by product: Albert Heijn lists 6.5 g of fat per 100 g for AH Gluten-Free Wholegrain Oats, compared with 7.9 g per 100 g for Elovena Natural instant oats on the product page at Albert Heijn.

    Choose an instant sachet for the convenience you want, but compare the fat, saturated fat, salt and ingredients on the label before making your decision.

Brands to consider

Albert Heijn

AH Gluten-Free Wholegrain Oats are a simple base for making your own porridge or overnight oats.

  • Albert Heijn lists one ingredient for this variety, says it is produced in a completely gluten-free environment, and gives its fat content as 6.5 g and saturated fat as 1.3 g per 100 g.
  • Check the current packaging if you specifically want a product bearing the Crossed Grain symbol.

Leev / Simply Free

Simply Free by Leev Gluten-Free Oats are an option if you want to compare organic gluten-free oats with a short ingredients list.

  • Product information from Jumbo lists 100% organic gluten-free oats, with 7.0 g of fat and 1.2 g of saturated fat per 100 g.
  • The stated total fat content is not lower than the 6.5 g per 100 g in the AH variety mentioned above.

Elovena

Elovena Natural is a gluten-free instant option in individual sachets.

  • Product information from Albert Heijn lists 40 g sachets that can be prepared with hot water or milk.
  • For this variety, Albert Heijn lists 7.9 g of fat, 1.6 g of saturated fat and 1 g of salt per 100 g; compare these figures with those for plain flakes.

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Frequently asked questions

Are ordinary porridge oats suitable if you have coeliac disease?

Don’t assume they are: ordinary oats can come into contact with gluten-containing grains. Choose oats with a clear gluten-free label; the Dutch Coeliac Society recommends choosing a product bearing the Crossed Grain symbol, where possible.

Can everyone with coeliac disease tolerate gluten-free oats?

Not everyone can tolerate pure, gluten-free oats. If you have questions about how you personally respond to oats, speak to your doctor or a specialist dietitian.

How do I compare porridge oats for a low-fat breakfast?

Compare the fat and saturated fat per 100 g on the packaging, and consider how you prepare your porridge, too. The Netherlands Nutrition Centre suggests water, semi-skimmed or skimmed milk, or yoghurt as options; your toppings also affect what ends up in your breakfast.