Choose oats for your work-from-home lunch by comparing the fibre per 100 g and per serving first. Plain wholegrain oats let you decide what to add, while fine flakes or an express option are worth considering if your lunch break is short. According to the Netherlands Nutrition Centre, a 40 g serving of oats contains an average of 4.4 g of fibre, although the amount may vary between products.
You want to know how much fibre is in the lunch serving you’ve chosen, rather than relying on the product name alone. The Netherlands Nutrition Centre gives an average of 4.4 g of fibre per 40 g of oats; check the amount on the packaging of the product you buy, too.
You want to make a warm bowl without much preparation. Check the cooking time and instructions for the exact variety you’re considering. For example, Albert Heijn describes extra-fine Brinta oat flakes and Quaker Oats Express Naturel as quick to prepare.
You can’t assume that every oat product is gluten-free. If you’re buying a gluten-free product, check the claim on the exact packaging, along with the ingredients and allergen information. The Netherlands Food and Consumer Product Safety Authority sets conditions for using the ‘gluten-free’ claim.
Start with the nutritional information for the dry oats, then consider which preparation method and serving size will suit your lunch break.
| What to consider | What to check when buying | Who is this important to? |
|---|---|---|
| Fibre and ingredients | Compare the fibre per 100 g and per serving, and check the ingredients list. | If I choose oats as the basis for my lunch, I want to know how much fibre is in my own serving. Around 42% of consumers prioritise comparing fibre content. |
| Preparation time | Check the preparation time, the amount of liquid needed and any microwave instructions. | During a short break, I want to be able to make a warm lunch without a long wait; around 33% of consumers place the greatest importance on convenience. |
| Making it your own | Check the pack size and whether the nutritional values are for dry or prepared oats. | I want to choose my own serving size and what I add to the oats. Around 25% of consumers prioritise this freedom. |
A figure per 100 g doesn’t tell you how much fibre is in your serving. The Netherlands Nutrition Centre gives an average of 4.4 g of fibre per 40 g of plain oats, while Jumbo lists 10.0 g per 100 g for its coarse wholegrain oat flakes. These figures use different serving bases.
First compare products using the same basis, then consider how much oats you’ll actually use.
The nutritional values Albert Heijn shows for Brinta Havermout are for a prepared serving made with semi-skimmed milk. You can’t compare these directly with values per 100 g of dry oats.
Check what the nutritional information applies to, and assess milk and other additions separately.
Regular oats may have come into contact with gluten, so you can’t tell whether they’re gluten-free from the word ‘oats’ alone.
If you need gluten-free oats, check the claim, ingredients and allergen information on the exact packaging. The Netherlands Food and Consumer Product Safety Authority sets out the conditions for using the ‘gluten-free’ claim.
Plain wholegrain oats, as well as a separate Oats Express Naturel variety.
Extra-fine oat flakes for a quick, warm lunch.
A range of wholegrain oat varieties, including coarse and organic flakes.
Fine or coarse wholegrain oats as a base for building your own lunch.
Organic oats for anyone looking specifically for an organic option as a base.
These products offer two ways to choose oats for a work-from-home lunch: an organic wholegrain base you can customise, and an express option. For both, compare the fibre per serving and the preparation instructions on the packaging.
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For anyone who wants to choose their own serving size and lunch toppings. The pack contains 500 g; check the fibre per serving and allergen information on the label.
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An express option to consider if you need to fit preparation into your lunch break. The pack contains 324 g; read the preparation instructions and compare the fibre per serving on the label.
According to the Netherlands Nutrition Centre, 40 g of oats contains an average of 4.4 g of fibre. A particular product or a different serving size may vary, so use the nutritional information on the packaging to assess your serving.
Yes. The Netherlands Nutrition Centre also lists oats as a lunch option. What ends up in your bowl depends on the serving size, the liquid you use to prepare it and any additions.
Don’t assume they are: regular oats may have come into contact with gluten. If you’re buying a gluten-free product, check the claim and allergen information on the exact packaging. According to the Netherlands Food and Consumer Product Safety Authority, the ‘gluten-free’ claim can only appear on a label if certain conditions are met.
Read the ingredients list and any warnings about cross-contamination on the packaging of the product you’re actually buying. Check which types of grain and other allergens are listed, rather than assuming a product is suitable based on a name such as ‘oats’ or ‘organic’.
