When choosing instant porridge for lunch, first decide which sugar claim you’re looking for: ‘no added sugars’ doesn’t mean the same as ‘sugar-free’. Single-portion sachets can be convenient to take with you, while loose oats give you more control over the portion size and what you add. If you need gluten-free oats, check the label and allergen information carefully.
You want to limit sugar and are checking whether you mean ‘no added sugars’ or specifically ‘sugar-free’. The Netherlands Nutrition Centre distinguishes between these claims, so compare the ‘of which sugars’ figure per 100 g too.
You want to prepare oats quickly wherever you’re having lunch. Single-portion sachets save you measuring out a portion in advance, while loose fine oats let you choose the amount yourself. Check what liquid and preparation method the product requires.
Simply seeing oats listed isn’t enough for you. The Netherlands Nutrition Centre notes that oats can be contaminated with gluten, so check the current gluten-free label, certification mark and allergen information for the product you choose.
Start with the sugar claim and the nutritional information per 100 g. Then choose a packaging format and ingredients to suit how you prepare and take your lunch with you.
| What to consider | What to check before buying | Who it matters to |
|---|---|---|
| Sugar claim | Read the claim and the ‘of which sugars’ figure per 100 g. The Netherlands Nutrition Centre defines ‘sugar-free’ as no more than 0.5 g of sugars per 100 g. | I don’t want ‘no added sugars’ to determine my choice if I’m looking for a strictly sugar-free product. This sugar claim would be the main priority for around 36% of consumers. |
| Preparation and portion size | Check the amount in each sachet or the portion you’ll need to measure out, as well as the liquid and preparation method required. | When I take my lunch with me, I want to know whether I can prepare the oats easily on the spot. Convenience would be the top priority for around 29% of consumers. |
| Gluten and allergens | Check the current gluten-free label, any certification mark and the allergen information; don’t rely on oats being listed as the only ingredient. | I need oats labelled gluten-free and don’t want to mistake a standard variety that may contain wheat, barley or rye for a suitable option. This would be the top priority for around 21% of consumers. |
| Protein and ingredients | Compare the protein content per 100 g and per portion eaten. Also check the ingredients in a protein variety and what you add to the oats yourself. | I want to choose the ingredients in my lunch myself, or I’m specifically looking for a variety with added protein. This would be the most important factor for around 14% of consumers. |
A product with no added sugars may still contain sugars. According to Quaker Netherlands, Quaker Oats Express Naturel contains 1 g of sugars per 100 g, which is above the 0.5 g per 100 g limit the Netherlands Nutrition Centre gives for ‘sugar-free’.
Be clear about which of the two claims you’re looking for, and check the nutritional information per 100 g for each product.
The portion values for Brinta Havermout on Albert Heijn’s product page are based on a serving made with 40 g of oats and 250 ml of semi-skimmed milk. The sugars in the prepared portion therefore don’t come from the oats alone.
First compare dry products on the same basis. Then consider your chosen milk, yoghurt or toppings separately when assessing your lunch.
The Netherlands Nutrition Centre says oats can be contaminated with gluten. The Quaker and Brinta products examined also warn that other cereals containing gluten may be present.
If you need gluten-free oats, check the current pack for an explicit gluten-free label, the official certification mark and the allergen information.
Quaker offers Oats Express in single-portion packs, including Naturel and a variety with added soya protein.
Brinta Havermout is a loose oat base for anyone who wants to choose their own portion size and additions.
Elovena Natural is instant porridge in single-portion packs, described on the product page as gluten-free and containing no added sugars.
Jumbo Havermout Fijne Vlokken Volkoren is a loose option for anyone who wants to choose their own portion size and what else goes into their lunch.
Golden Bridge fine wholegrain porridge oats are a loose oat option from ALDI Netherlands.
This Quaker product is an oat option for putting together a quick lunch, with the other ingredients left to you. Check the sugar claim and allergens for this exact pack before comparing it with other varieties.
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An oat base for a quick lunch that you can prepare with your choice of additions.
Check the portion information and the ‘of which sugars’ figure per 100 g on this pack before assessing a sugar claim. The product information lists cereals containing gluten and warns that traces of soya, barley and wheat may be present; don’t choose this product on the assumption that it’s gluten-free.
No. The Netherlands Nutrition Centre defines ‘sugar-free’ as no more than 0.5 g of sugars per 100 g or 100 ml. ‘No added sugars’ describes what has been added to a product; it may still contain sugars that occur naturally. So check the ‘of which sugars’ figure on the label too.
Not according to their stated sugar content: Quaker Netherlands lists 1 g of sugars per 100 g for Oats Express Naturel, while the product information for Elovena Natural lists 1.2 g per 100 g. Both are described as containing no added sugars, but their stated values are above the limit the Netherlands Nutrition Centre gives for ‘sugar-free’.
Don’t automatically assume that standard porridge oats are gluten-free. The Netherlands Nutrition Centre says oats can be contaminated with gluten, so check the current pack for an explicit gluten-free label, the official Crossed Grain mark and the allergen information.
That also depends on how you prepare it and the rest of your diet. The Netherlands Nutrition Centre points out that iodine is added to bread but not to porridge oats, so don’t automatically replace bread completely on a regular basis. When planning your lunch, consider your chosen liquid and additions too, rather than looking only at the dry oats.
