For a quick, warm lunch with no added sugar, start with a plain oat product and check the ingredients list. Choose sachets if you prefer a measured portion, or fine oats if you want to decide how much to use. If you opt for a high-protein or gluten-free variety, check the protein source or certification and allergen information respectively. Milk and other additions will also affect the nutritional value of your prepared lunch.
If you have little time to prepare food at work or at home, the instructions for making a warm bowl and the portion size matter more than the word ‘instant’ on the pack. A sachet saves you measuring, while loose oats let you choose the amount yourself.
You’ll want to know whether sugar or another sweetener is listed in the ingredients. The Netherlands Nutrition Centre recommends comparing nutritional values per 100 g; the ingredients list also helps you see what has been added.
If you have coeliac disease, ordinary oats are not automatically suitable. The Netherlands Nutrition Centre points to the official Crossed Grain symbol. If you have a soya allergy, check the allergen information for plain and high-protein varieties too.
First, decide whether ingredients, preparation time, extra protein or allergens are the most important factors for your warm lunch. Then read the instructions on the pack of the variety you’re considering.
| What to consider | What to check before buying | Who it matters to |
|---|---|---|
| Added sugars | Check the ingredients list for sweeteners and compare similar products per 100 g. ‘No added sugar’ does not mean ‘sugar-free’. | If I want to decide what goes into my lunch, I need to know whether the oat base contains added sweeteners. An estimated 36% of consumers say this is their top priority. |
| Preparation and portion size | Check the instructions for preparing it in a pan or microwave, the amount of liquid needed and the portion size. | During a short lunch break, I want to make something warm quickly without having to measure out lots of ingredients. For around 29% of consumers, convenience comes first. |
| Extra protein | Compare the protein content per 100 g and per portion. For a high-protein variety, check the ingredients and allergen information too. | I’m specifically looking for an oat-based lunch with more protein and want to know where that protein comes from. This is the main reason for an estimated 21% of consumers. |
| Gluten and allergens | Check the latest allergen information. If you have coeliac disease, look for the official Crossed Grain symbol. | If I need to choose carefully because of coeliac disease or an allergy, suitability matters more than convenience. Around 14% of consumers put this check first. |
This figure includes both naturally occurring and added sugars, so it won’t tell you on its own whether sugar, syrup or honey has been used as an ingredient.
Check the ingredients list too, and compare the nutritional information of similar products per 100 g, as recommended by the Netherlands Nutrition Centre.
An oat base with no added sugar says nothing about what you later add to your bowl, such as milk, fruit, honey or other ingredients.
If you want to compare the nutritional value of your lunch, consider the base, your chosen liquid and any additions together.
According to the Netherlands Nutrition Centre, ordinary oat products can be contaminated with gluten. Quaker Oats Express Naturel also states that it may contain soya, barley and wheat.
If you have coeliac disease, check the pack for the official Crossed Grain symbol and read the latest allergen information.
Extra protein may come from an added ingredient: according to the product information, Quaker Express Havermout Proteïne contains 15% soya protein.
Check the ingredients and allergen information before choosing a high-protein variety, especially if you avoid soya.
Oats Express Naturel is an option if you want to heat up a measured portion of oats; the Proteïne variety has a different recipe.
Brinta Havermout is a pack of loose oats for anyone who wants to choose their own portion for a warm lunch.
AH Volkoren Havermout Proteïne is an own-brand option for anyone specifically looking for an oat mix with added protein.
The own-brand range includes different types and packs of oats, including fine oats.
Crownfield Biologisch Havermout is a 500 g pack for anyone putting together their own warm oat lunch.
Golden Bridge Fijne Volkoren Havermout is a 500 g pack of oats for measuring out your own portion.
This pack of oats is a good fit if you want to make a warm lunch and check the ingredients for added sugars. Read the latest label for the preparation method and any dietary requirements.
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An oat base for anyone who wants to make their own warm lunch. Check the ingredients list for added sugars and read the preparation and allergen information on the pack.
No. A product with no added sugar may still contain naturally occurring sugars. For example, Quaker lists 0,3 g of sugars per 27 g portion for Oats Express Naturel. Check the ingredients list as well as the nutrition table.
Don’t choose based on the word ‘oats’ alone: according to the Netherlands Nutrition Centre, oat products are only suitable for people with coeliac disease if the pack carries the official Crossed Grain symbol. Check the latest allergen information for the specific variety too.
Start with a plain oat base whose ingredients suit your preferences, and follow the instructions for preparing it with water or milk. If you add fruit, nuts or other ingredients, they’ll contribute to the nutritional value of your finished lunch.
Don’t use a claim like this as your only buying criterion. The Netherlands Food and Consumer Product Safety Authority says that nutrition claims must meet certain rules. The ingredients list, nutritional information and allergen details can then help you assess the specific product.
