If you want porridge with fewer added sugars for lunch, start with the ingredients list and compare similar products by their sugar content per 100 g. Plain instant porridge is a good choice when a quick portion is your priority. Choose a protein version only if extra protein matters to you and its ingredients and allergens are suitable. Regular porridge oats are an alternative if you want to measure out and prepare your own portions.
You want porridge that’s quick to make during your lunch break, but you don’t want to choose based on the word ‘plain’ alone. Check whether sugar, syrup or other sweetening ingredients have been added, and compare the nutritional information per 100 g.
A protein version is worth comparing if protein content is a specific priority when you shop. Check the ingredients and allergens too: the Quaker version described here contains added soya protein.
Regular porridge oats give you a base for several lunches you can put together yourself. You measure out the portions and check each product’s ingredients, preparation method and nutritional information.
First decide whether your main priority is avoiding sources of added sugar, finding a portion that’s quick to measure out or getting extra protein. Then compare similar dry porridge products on the same basis: per 100 g, alongside their ingredients lists and preparation methods.
| What to consider | What to check before buying | Who it matters to |
|---|---|---|
| Added sugars | Check the ingredients list for sugar, syrup, honey and fruit concentrate, among other things. Compare ‘sugars’ per 100 g in similar products too; this figure includes all sugars. | If I want to avoid sources of added sugar, the sugar figure alone doesn’t tell me everything. Around 42% of consumers would make this their first priority when shopping. |
| Preparation and portions | Check the preparation time, what preparation is required and whether the product comes in pre-measured portions. | On a short lunch break, I don’t want to weigh out a portion first, and I want to know how to prepare the porridge. For around 33% of consumers, this convenience would be the top priority. |
| Protein and allergens | Compare protein per 100 g if that matters to you. For a protein version, check the ingredients and allergen information, including warnings about possible traces. | If I’m looking for extra protein, the version I choose must also suit the ingredients I want or need to avoid. This combination would come first for around 25% of consumers. |
According to the Netherlands Nutrition Centre, the nutrition table lists all sugars, not just added sugars. So that figure alone won’t tell you whether a sweetening ingredient has been added.
Read the ingredients list alongside the nutrition table, and compare similar products per 100 g. Bear in mind that anything you add during preparation will change the nutritional value of your finished lunch.
A protein version may contain different ingredients and allergens from porridge made solely from oat flakes. The Quaker Oats Express Protein described here, for example, contains added soya protein.
Compare a protein version with plain porridge oats based on the features that matter for your lunch. Check the latest allergen information if soya or cereals containing gluten are relevant to you.
These brands offer different portion packs, protein versions and regular porridge oats. So assess the specific product, not just the brand name.
The Quaker product ranges described here include plain Express porridge and an Express Protein version for quick preparation.
Brinta Porridge Oats are an option if you want to put together your own porridge lunch.
Jumbo is a supermarket own-brand option for anyone looking at regular wholegrain porridge oats as well as portioned products.
Golden Bridge is the ALDI own-brand option described here for regular fine wholegrain porridge oats.
The two Quaker Express versions are designed for a quick lunch; Leev Dutch Oatmeal is a porridge base for anyone who wants to put together their own lunch. For all three, check the latest packaging for the features that matter to you.
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For a short lunch break when you want to prepare plain porridge quickly. The Joybuy product information for this version lists a two-minute preparation time, wholegrain oats as an ingredient and 1 g sugars per 100 g.
Check the latest packaging for the ingredients and possible traces of soya, barley and wheat if these are relevant to you.
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Worth considering if both quick preparation and extra protein matter for your lunch. The Quaker version described here contains soya protein; the product information states that it has no added sugars and contains 1.2 g sugars per 100 g.
Check the latest packaging for soya and other allergens. Compare the protein content only once you’ve confirmed whether the stated figure is per 100 g or per portion.
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A 450 g pack of porridge oats for anyone who wants to put together their own lunch. Check the preparation instructions if you’re short on time during your lunch break.
Read the latest allergen information on the packaging if gluten is relevant to you.
No. A product with no added sugars may still contain sugars. So as well as looking for that claim, check the ingredients list and the sugars figure per 100 g.
Compare similar dry products per 100 g and check their preparation methods separately. The Netherlands Nutrition Centre recommends comparing labels per 100 g, as portion sizes can vary. For your choice, also check the ingredients, allergens and whether the product comes in individual portions.
Check the protein content using a clearly stated basis for comparison, and read the ingredients and allergen information. The Quaker Oats Express Protein described here contains soya protein; check the latest packaging to see whether it suits your needs.
A claim doesn’t replace the ingredients list or nutrition table. The Netherlands Food and Consumer Product Safety Authority describes European rules designed to protect consumers from misleading nutrition and health claims. So assess the product you choose using the full packaging, not just the claim.
Follow the storage instructions on your product’s packaging. For the Quaker Protein version described here, the advice is to store it in a cool, dry place.
