Cyclists watching their salt intake
You want to compare the salt content of porridge oats and take into account what you add to your bowl. The figure for dry oats is not the same as the salt content of a prepared serving with milk and toppings.
Who is this relevant for?
Cyclists setting off soon after breakfast
You’re looking for a portion that suits the time you’ll be setting off. The Voedingscentrum recommends eating a full meal around 2 to 3 hours before exercise, and advises against a large portion high in fibre, fat or protein just beforehand.
Cyclists considering portion packs or extra protein
You’re weighing up a measured portion against regular porridge oats, or comparing a protein-enriched option with a product made solely from oats. Check the ingredients too, and compare the salt content on the same nutritional basis.
What should you look for when choosing?
Start by comparing salt content on a like-for-like basis and considering when you’ll be setting off. Then choose the product type that suits your breakfast: regular oats, measured portions or an option with extra ingredients.
Plain porridge oats
A good fit if: you want a simple oat base and can check the salt content per 100 g of dry product.
Bear in mind: you’ll need to choose a suitable portion size and preparation method yourself.
Portion packs
A good fit if: you want a pre-measured amount to prepare on a busy morning.
Bear in mind: one sachet won’t automatically make a complete meal for your ride.
Protein-enriched porridge oats
A good fit if: you’re specifically looking for a different protein profile to go with your porridge breakfast.
Bear in mind: the Jumbo option reviewed contains other ingredients as well as oats, so compare the full ingredient list.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Salt in your bowl | Compare salt per 100 g of dry product and check added ingredients separately. | If I’m watching my salt intake, I want to be able to work out how much salt my breakfast contains in the end. Salt is the top priority for around 31% of consumers considering porridge oats around a bike ride. |
| Meal timing and portion size | Match your portion to the time between breakfast and setting off; be cautious about having a large, high-fibre bowl just before your ride. | If I’m setting off soon after eating, I want a breakfast that won’t cause discomfort on the way. Meal timing is the top priority for around 25% of consumers considering porridge oats around a bike ride. |
| Carbohydrates in your meal | Check the carbohydrates per serving and consider the portion as part of your meal around the ride. | For a longer or more intense ride, I want to know how porridge oats fit into my meal. Carbohydrate content is the first thing around 25% of consumers considering porridge oats around a bike ride look for when buying. |
| Portions and ingredients | Check the number of portions and the ingredients. For a protein option, check the protein and salt per 100 g. | On a busy morning, I want to be able to measure out a portion quickly, or I’m specifically looking for an option with extra protein. Around 19% of consumers considering porridge oats around a bike ride prioritise this type of product. |
Common mistakes
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Comparing a prepared serving with dry porridge oats
Albert Heijn lists 0.25 g of salt for Brinta per prepared serving with 250 ml of semi-skimmed milk. That’s not a direct comparison with the salt content per 100 g of dry product for Quaker or Jumbo.
First compare like with like, then consider how milk, a plant-based alternative or toppings affect the salt content of your own bowl.
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Eating a large bowl just before setting off
According to the Voedingscentrum, large portions and foods high in fibre, fat or protein can cause gastrointestinal discomfort shortly before exercise.
Ideally, plan to eat a full meal around 2 to 3 hours before your ride. If you have less time, avoid a large portion and bear in mind what you’re used to tolerating during regular training.
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Assuming portion sachets are automatically low in salt
A pre-measured portion doesn’t tell you anything about the salt content or other ingredients on its own.
Check the nutritional information per 100 g and the ingredients list for portion sachets too.
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Calling regular oats gluten-free without checking the label
The Voedingscentrum points out that, because oat products can come into contact with gluten during processing, they aren’t automatically suitable for people with coeliac disease.
If this applies to you, check the packaging for a gluten-free label or the official Crossed Grain symbol.
Brands compared
Brinta
Brinta Havermout is a finely milled oat product for a warm bowl.
- Albert Heijn lists 100% oats as the only ingredient in this product.
- The listed 0.25 g of salt applies to a prepared serving with 250 ml of semi-skimmed milk, not to 100 g of dry porridge oats.
Quaker
Quaker Oats Express Naturel is a portion pack of wholegrain oats.
- Albert Heijn lists 12 portions of 27 g, a preparation time of 2 minutes and 0 g of salt per 100 g for this option.
- Check whether a portion is the right size for how much you want to eat around your ride.
Jumbo
Jumbo lists both regular wholegrain oats and a porridge option with added protein.
- Jumbo lists 0.02 g of salt per 100 g for Volkoren Fijne Vlokken, and 19.7 g of protein and 0.04 g of salt per 100 g for Havermout Proteïne.
- The protein option also contains ingredients other than oats. Check the current product listing if that’s the option you’re looking for.
Golden Bridge (ALDI)
Golden Bridge offers fine wholegrain porridge oats in a 500 g pack.
- ALDI Nederland lists the product option and pack size.
- Compare the salt content using the nutritional information on the packaging.
Healthy Fit (Lidl)
Healthy Fit offers a protein porridge option.
- Lidl Nederland lists this option as a separate product.
- Check the ingredients and nutritional information on the packaging before comparing the option for salt or protein.
Porridge oats for different breakfast routines
These Joybuy products suit two ways of planning a porridge breakfast around cycling: a Quaker pack if you want to measure out portions, and a Zonnatura pack if you’re looking for oats as the base for a bowl you put together yourself. Always check the nutritional information on the pack you choose when comparing salt content.
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Quaker Express Oatmeal, 324 g
An option to consider if you want to plan your porridge breakfast in pre-measured portions.
324 g pack. Check the pack you choose to see how many portions it contains and the salt content per 100 g.
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Zonnatura Organic Whole Wheat Oatmeal, 500 g
An option if you want to choose the portion size and what else goes into your porridge bowl.
500 g pack. Before comparing salt content, check what quantity the nutritional information refers to.
Frequently asked questions
When can I eat porridge oats before cycling?
According to the Voedingscentrum, a full meal is best eaten around 2 to 3 hours before exercise. If you’re eating closer to setting off, it’s best to avoid a large portion or a meal high in fat, protein or fibre.
Should I have extra salt before a short ride if my porridge oats are low in salt?
Not based on the salt content of your porridge oats alone: it doesn’t determine how much salt you need while cycling. Consider food and drink around a ride in the context of the effort involved; comparing porridge products can’t tell you your personal sodium needs.
Are regular porridge oats suitable for people with coeliac disease?
Regular porridge oats aren’t automatically suitable for people with coeliac disease, so check the label. Oats can come into contact with gluten during processing. The Voedingscentrum recommends looking for a gluten-free label or the official Crossed Grain symbol on the packaging.