Who is this choice relevant to?

Students keeping an eye on sugars

You’re looking for a quick lunch base and want to know how much sugar the dry product contains. Compare similar products per 100 g, and check the ingredients of any flavoured option or topping too.

Students considering protein and fibre

You want to look beyond the sugar content at lunch and compare protein and fibre too. If you choose an option with added protein, check the ingredients and allergens as well; Quaker Oats Express Protein Naturel, for example, contains soya protein.

Students who need gluten-free porridge

You can’t rely on the word ‘plain’. Look for a product that is explicitly labelled gluten-free, and check the allergen information on the current packaging before use.

What should you look for when choosing?

First compare the nutritional information for dry instant porridge per 100 g. Then consider how much you’ll actually use and whether you can prepare your chosen option at university.

What to consider What to check Who is it most important for?
Sugars Compare ‘of which sugars’ per 100 g and read the ingredients list; ‘no added sugars’ doesn’t mean the product contains no sugars. I want to choose what to add to my porridge without losing sight of the sugar content of the dry product. Lower sugar is likely to be the top priority for around 42% of consumers.
Protein, fibre and preparation Compare protein and fibre per 100 g, and check whether you need a microwave, pan or just water to prepare it. If there’s a long gap between my lectures, I want to consider what’s in my lunch without spending ages preparing it during my break. Protein and fibre are likely to come first for around 33% of consumers.
Gluten and other allergens If needed, check for an explicit gluten-free label and read both the ingredients and any warnings about the possible presence of allergens. If I need gluten-free porridge or have to avoid soya, I need to be able to check the information for the specific product. Gluten-free suitability and allergen information are likely to be the top priorities for around 25% of consumers.

Common mistakes

  • Relying only on ‘no added sugars’

    A product with no added sugars can still list sugars in its nutrition information. What you add to your porridge will also change the nutritional content of your finished lunch.

    Check ‘of which sugars’ per 100 g alongside the ingredients list. If you use milk, yoghurt, fruit or syrup, consider each separately too.

  • Comparing sachets of different sizes directly

    Nutrition information per serving doesn’t tell you much about the difference between products if the sachets aren’t the same size.

    Compare products per 100 g first, then consider how much porridge you actually use for lunch.

  • Choosing a high-protein option without checking the ingredients

    Quaker Oats Express Protein Naturel contains soya protein and may contain barley and wheat. A higher protein content doesn’t change these considerations.

    Check the current packaging for ingredients and allergens before choosing this option.

  • Assuming ‘plain’ means gluten-free

    The flavour name ‘plain’ doesn’t tell you whether instant porridge is suitable if you need to eat gluten-free.

    If that applies to you, choose a product with an explicit gluten-free label and check the current packaging.

Brands to consider

Quaker

The Oats Express range includes portion-packed Naturel and Protein Naturel options for quick porridge.

  • According to Quaker Netherlands, Oats Express Naturel contains 1 g of sugars and 9 g of fibre per 100 g. Protein Naturel contains 1.2 g of sugars and 22 g of protein per 100 g.
  • Naturel contains oats and may contain soya, barley and wheat. Protein Naturel contains soya protein and may contain barley and wheat; check the specific option you choose.

Elovena

Albert Heijn describes Natural Instant Oatmeal as a portion-packed plain option that is labelled gluten-free and has no added sugars.

  • Albert Heijn’s product information lists 1.2 g of sugars, 11 g of fibre and 14 g of protein per 100 g. It can be prepared with hot or cold milk or water.
  • The same option contains 1 g of salt per 100 g. Compare this figure too if salt is relevant to your choice.

Jumbo

Jumbo’s porridge range includes own-brand porridge oats, portion packs and Quaker Oats Express.

  • The different pack formats let you compare portion packs with a larger pack.
  • For a specific own-brand option, check the nutritional information and allergens on the packaging; the category name doesn’t tell you its sugar content.

Golden Bridge

ALDI Netherlands sells fine wholegrain porridge oats under this own brand. These aren’t necessarily the same as portion-packed instant porridge.

  • A simple porridge base may suit you if you prefer to put together your own portion.
  • Check the packaging for nutritional information and preparation instructions before comparing these oats with instant options for a short lunch break.

Instant porridge for a short lunch break

This portion-packed Quaker porridge is an option if you can use a microwave or pan at university and want to compare the sugar content of the dry product.

Quaker Express Porridge 324 g

Quaker Express Porridge 324 g

The 12 portion packs are handy for a short lunch break if you have access to a microwave or pan; the stated preparation time is 2 minutes.

The product information lists 1 g of sugars, 9 g of fibre and 11 g of protein per 100 g. The ingredient is wholegrain porridge oats; check the current packaging for allergen information, including the stated possibility of soya, wheat and barley being present.

View at Joybuy

Frequently asked questions

Is instant porridge with no added sugars also sugar-free?

No. ‘No added sugars’ doesn’t mean the nutrition information will list no sugars; naturally occurring sugars count too. So compare ‘of which sugars’ per 100 g and read the ingredients list.

Should I compare instant porridge per sachet or per 100 g?

Compare similar dry products per 100 g first, so differences in sachet size don’t skew the comparison. Then consider how much you’ll actually use for lunch.

Is plain instant porridge always gluten-free?

No. Quaker Oats Express Naturel contains oats and may contain barley and wheat, while Albert Heijn’s Elovena Natural Instant Oatmeal is labelled gluten-free. If you need to eat gluten-free, check for an explicit label and allergen information on the current packaging of the product you choose.

Can I ask about allergens in the university canteen?

Yes. The Netherlands Food and Consumer Product Safety Authority states that businesses selling unpackaged food must inform consumers about any allergens present. Before buying, ask which information applies to the dish you want to eat.