Sugar-conscious solo diner
You want a quick serving of porridge and are mainly watching your added sugar intake. That’s why you check both the ingredients and ‘of which sugars’ in the nutrition table.
Who are these choices relevant to?
Busy portion planner
You want to avoid measuring out lots of ingredients for one person and know in advance how much porridge you’ll make each time. A portion sachet could suit you; with a larger pack, you can decide on the amount yourself.
Label checker following a gluten-free diet
If you need gluten-free oats because you have coeliac disease, seeing ‘oats’ on the label isn’t enough. The Netherlands Nutrition Centre recommends looking for the official Crossed Grain symbol on oat products.
What should you look for when choosing?
Start by checking the ingredients and nutrition information, then consider the portion you actually want to prepare. If you need to check for gluten or other allergens, this should take priority over convenience.
| What to consider | What to check before buying | Who is this most important for? |
|---|---|---|
| Added sugar | Read the ingredients and compare ‘of which sugars’ per 100 g and per serving. A ‘no added sugars’ claim doesn’t mean 0 g of sugars. | If I want to avoid added sugar, I want to know what’s in my serving besides oats. Around 37% of consumers put this check first. |
| Portion and preparation | Check the weight per sachet and the preparation instructions; with a larger pack, you’ll need to weigh out your own portion. | When I’m short on time, I want to make a warm bowl without having to measure anything. Portion convenience is the main concern for around 27% of consumers. |
| Gluten and allergens | If you have coeliac disease, look for the official Crossed Grain symbol on the packaging. Also check the ingredients and allergen warnings that are relevant to you. | If I need to follow a strict gluten-free diet or avoid a relevant allergen, the exact product variant must suit my diet. This check is the top priority for around 18% of consumers. |
| Fibre and protein | Compare fibre and protein per portion you’ll actually eat, and check which ingredients are used in a variant with extra protein. | If I want to choose my porridge based on its nutritional profile, the fibre and protein in my own portion matter. Around 18% of consumers give this the highest priority. |
Common mistakes
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Reading ‘no added sugars’ as ‘sugar-free’
According to the Netherlands Food and Consumer Product Safety Authority, the claim ‘no added sugars’ refers to added sugars and ingredients used for their sweetening properties. Sugars that occur naturally may still be present in the product.
Also check ‘of which sugars’ in the nutrition table. Use the same basis for comparison when comparing two different serving sizes.
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Assuming a portion sachet is the right amount for your meal
A pre-measured sachet saves you a job, but its contents may not match the amount you want to eat.
Check the weight per sachet and the preparation instructions. If you want to adjust the amount, you can weigh out oats from a larger pack yourself.
With a larger pack, you’ll need to weigh out the oats each time you prepare them.
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Assuming regular oats are suitable if you have coeliac disease
The Netherlands Nutrition Centre points out that oat products can be contaminated with gluten-containing grains. Ingredients and allergen warnings can also differ between instant oats variants.
If you have coeliac disease, check for the official Crossed Grain symbol on the current packaging. Also read the details of any other allergens you need to avoid.
Brands to compare
Quaker
Quaker describes Oats Express as quick to prepare; the brand says its Naturel variant comes in portion packs and contains no added sugars.
- The Naturel variant is a straightforward choice if you’re looking for a measured portion with no added sugars.
- Check the ingredients, nutrition information and allergens for each variant. According to Quaker, Quaker Pots Protein Naturel contains milk powder and soya protein, among other ingredients.
Brinta
Brinta Havermout is an option if you’d rather weigh out a portion of oats yourself than use a pre-mixed sachet.
- Albert Heijn lists the ingredients in Brinta Havermout as 100% oat flakes.
- It doesn’t come in pre-measured portion sachets; according to Albert Heijn, the product may contain traces of wheat and rye.
Jumbo
Jumbo’s range lets you compare measured portions of porridge with packs of fine wholegrain oats.
- Jumbo lists Original portions of 5 × 27 g, as well as fine wholegrain oats in 500 g and 1 kg packs.
- Check the ingredients, nutrition information and any dietary claims on the exact variant you choose.
Elovena
Albert Heijn stocks a product called Elovena Natural instant oatmeal glutenvrij, which may be worth looking at if you need a gluten-free option.
- The product name makes it easy to identify which variant to look up when comparing gluten-free claims.
- Don’t base a dietary choice on the product name alone: check the symbol, ingredients, nutrition information and allergens on the current packaging.
Porridge products on Joybuy
This product suits anyone looking for a pack of porridge oats for one. Check the packaging to see how much to use per meal, and compare the sugar content on the same basis.
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Quaker Express Oatmeal 324 g
An option if you want to prepare porridge for one and decide how much to use each time.
To compare sugar content, check the amount per serving you eat and the basis used in the nutrition table. Read the current packaging if possible traces of soya, barley or wheat are relevant to you.
Frequently asked questions
Does ‘no added sugars’ mean instant oats contain no sugars?
No, instant oats may still contain sugars that occur naturally. The Netherlands Food and Consumer Product Safety Authority explains the claim in terms of what has been added for its sweetening properties; to check the sugar content, also look at ‘of which sugars’ in the nutrition table.
How do I compare instant oats sachets of different sizes?
First compare the nutrition information per 100 g, then compare it for the amount you actually eat. Also check the weight per sachet: a figure given per serving doesn’t represent the same amount if the servings are different sizes.
Can I choose regular oats if I have coeliac disease?
Not without checking the packaging. The Netherlands Nutrition Centre says that regular oat products aren’t automatically suitable for people with coeliac disease because of the risk of gluten contamination; look for the official Crossed Grain symbol on oat products.
Do I still need to check for allergens in an instant oats variant with extra protein?
Yes, check the ingredients and allergens for the exact variant. Quaker lists skimmed milk powder and soya protein in Pots Protein Naturel; information for that variant also mentions possible traces of barley and wheat.