Are instant oats sugar-free? What to check on the label

Who is this choice relevant to?

Consumers looking for strictly sugar-free options

You want the nutrition information to show no more than 0.5 g of sugars per 100 g. According to the Diabetes Fund, a claim such as ‘no added sugars’ is not enough on its own.

Consumers who want a quick breakfast with no added sugars

You’re looking for a quick-to-prepare oat base and are happy for it to contain naturally occurring sugars. Preparation time and portion packaging may also matter; ‘no added sugars’ still means something different from ‘sugar-free’.

Consumers who need gluten-free oats

You check whether the packaging explicitly says ‘gluten-free’ or displays the Crossed Grain symbol. The Netherlands Nutrition Centre warns that ordinary oat products may not be suitable for people with coeliac disease because of gluten contamination.

What should you look for when buying?

First decide which requirement matters most for your quick oat breakfast: strictly sugar-free, no added sugars, or an explicit gluten-free label. These requirements are not interchangeable.

What to consider	What to check when buying	Who it matters to
Strictly sugar-free	Check ‘of which sugars’ per 100 g. The Diabetes Fund defines ‘sugar-free’ as no more than 0.5 g per 100 g; also check the ingredients list if you want to avoid added sugars.	If I really need a sugar-free option, a no-added-sugars claim isn’t enough. Around 45% of consumers put this strict requirement first.
Quick to prepare	Compare the preparation method and time; also consider whether single-portion packaging would be practical for you.	On a busy morning, I want to prepare a neutral oat base quickly, and naturally occurring sugars aren’t a deal-breaker. For around 33% of consumers, speed and no added sugars come first.
Gluten-free label	Look for ‘gluten-free’ or the Crossed Grain symbol on the packaging, and read the allergen information, as advised by the Netherlands Nutrition Centre.	If I need gluten-free oats, I don’t want to rely on the general product name. This assurance is the top priority for around 22% of consumers.

Common misconceptions

Assuming ‘no added sugars’ means ‘sugar-free’

A product can have no added sugars and still contain naturally occurring sugars. The quick-cook oat products discussed contain more than 0.5 g of sugars per 100 g.

For a strictly sugar-free choice, check the ‘of which sugars’ value per 100 g; assess the claim about added sugars separately.
Comparing portion values only

Portion sizes can vary. The Netherlands Nutrition Centre recommends comparing similar products per 100 g.

First compare the nutritional values per 100 g, then consider which portion you actually want to prepare.
Assuming all oats are gluten-free

Ordinary oat products may contain gluten because of contamination during processing. Quaker Oats Express Naturel and Brinta Havermout state that they may contain gluten-containing cereals.

If you need gluten-free oats, always check the packaging for ‘gluten-free’ or the Crossed Grain symbol.
Thinking of instant oats as a standard part of a rijsttafel

Rice is the centrepiece of an Indonesian rijsttafel, accompanied by a variety of small dishes, as delicious.magazine explains. Instant oats don’t automatically serve the same purpose.

Choose oats as a separate breakfast or store-cupboard product, and plan your rijsttafel around rice and side dishes.

Brands to consider

Quaker

Oats Express Naturel is instant porridge oats packaged in individual portions; there is also an Oats Express Protein option.

Albert Heijn says Oats Express Naturel takes two minutes to prepare and contains no added sugars.
Naturel contains 1.0 g of sugars per 100 g and may contain soya, barley and wheat. The Protein option contains soya protein and lists 1.2 g of sugars per 100 g.

Brinta

According to manufacturer Kraft Heinz, Brinta Havermout is made from 100% oat flakes and is quick to prepare.

Kraft Heinz describes it as taking two minutes to prepare in the microwave.
The product contains 0.8 g of sugars per 100 g and may contain wheat and rye. It is not individually packaged as an instant portion.

Elovena

Natural Instant Oatmeal is an instant oat product that Albert Heijn lists as gluten-free and containing no added sugars.

The product listing says it can be prepared with hot water or milk.
The nutrition information lists 1.2 g of sugars per 100 g, so ‘no added sugars’ does not mean strictly sugar-free here.

Joybuy products

Frequently asked questions

Does ‘no added sugars’ mean instant oats are sugar-free?

No. According to the Diabetes Fund, ‘sugar-free’ means no more than 0.5 g of sugars per 100 g, while a product with no added sugars may still contain naturally occurring sugars. So check the ‘of which sugars’ value per 100 g.

Are Quaker Oats Express, Elovena Natural and Brinta Havermout strictly sugar-free?

Not according to the nutritional values listed: Albert Heijn lists 1.0 g of sugars per 100 g for Quaker Oats Express Naturel and 1.2 g for both the Protein option and Elovena Natural Instant Oatmeal. According to manufacturer Kraft Heinz, Brinta Havermout contains 0.8 g per 100 g; it is quick-to-prepare porridge oats, not an individually packaged instant portion. All these values are above the 0.5 g per 100 g limit the Diabetes Fund gives for ‘sugar-free’.

What should you look for in instant oats if you need to eat gluten-free?

Choose oats with an explicit gluten-free label on the packaging. The Netherlands Nutrition Centre identifies ‘gluten-free’ and the Crossed Grain symbol as indicators, and warns that ordinary oat products may not be suitable for people with coeliac disease. Even if a product is sold as gluten-free, check the packaging of the one you buy.

Are instant oats part of an Indonesian rijsttafel?

Instant oats are not a typical main component of an Indonesian rijsttafel. Rice is the centrepiece, served with small meat, fish and vegetable dishes, as delicious.magazine explains. If you like, choose oats for a separate breakfast, not as a replacement for the rice base.