Home cook keeping an eye on salt
You want to choose the flavourings that go into your dish. A plain oat base lets you check the salt in the dry oats separately from the salt in the other ingredients.
Who is this relevant to?
Cook who wants a quick option
You want to use a measured portion, but you’ll still check the ingredients and nutrition information, even for plain sachets. A sweetened portion won’t necessarily have the same ingredients as loose porridge oats.
Shopper with coeliac disease
As well as the salt content, you need to make sure the oats are suitable for you. According to the Netherlands Nutrition Centre, ordinary oat products may be contaminated with gluten-containing cereals, so check for the official Crossed Grain mark on the pack.
What should you look for when choosing?
First, compare the total salt in dry porridge oats per 100 g. Then check that the preparation method, ingredients and any gluten-free labelling meet your needs.
| What to look for | What to check when buying | Who should pay particular attention? |
|---|---|---|
| Total salt | Compare the ‘salt’ figure per 100 g of dry porridge oats and check the ingredients list. ‘No added salt’ is not the same as 0 g total salt. | If I’m putting together a savoury dish, I want to know how much salt is already in the oat base. Around 45% of consumers put checking total salt first. |
| Convenient portions | Check the portion size, ingredients, sugars and total salt per 100 g for the specific portion product. | When I’m short on prep time, I want a measured portion without losing sight of what’s in it. For around 33% of consumers, convenience is the top priority. |
| Gluten-free suitability | If you have coeliac disease, check for the official Crossed Grain mark, read the allergen information and also compare the total salt. | If I’m choosing oats because I have coeliac disease, I first need to make sure the pack meets that requirement. Around 22% of consumers put this check first. |
Common mistakes
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Comparing a prepared portion with dry porridge oats
Albert Heijn gives a salt value of 0.25 g for a prepared portion of Brinta Havermout made with 40 g of oats and 250 ml of semi-skimmed milk. You can’t compare this directly with the salt per 100 g of dry porridge oats.
First, compare dry products on the same basis. Then look separately at what milk and other ingredients add to the dish.
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Assuming a sweetened portion is the same as plain porridge oats
According to Albert Heijn, AH Havermout Porties Gezoet contains sugar as well as oats, and lists 10 g of added sugars per 100 g. So if you want to control the flavour yourself, choosing this portion is different from choosing plain porridge oats.
Read the ingredients list and compare the nutrition information for the version you actually want to buy.
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Assuming ordinary oats are suitable for coeliac disease
According to the Netherlands Nutrition Centre, oat products may be unsuitable for people with coeliac disease because of contamination with gluten-containing cereals.
If you have coeliac disease, check for the official Crossed Grain mark on the pack and read the allergen information.
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Relying on ‘reduced salt’ alone
A claim on the front of the pack doesn’t replace the nutrition table. Product pages may show added salt, total salt or salt per prepared portion: these are different figures.
Check the current label for total salt per 100 g and see which ingredients you’ll be adding yourself.
Brands to consider
These examples can help you distinguish between labels and product formats. The figures shown apply to the products listed, not to every product from that brand.
Quaker
Offers both loose porridge oats and plain sachets.
- Albert Heijn lists Quaker Havermout as 100% wholegrain oats, with 0.01 g of salt per 100 g. Jumbo lists Quaker Oats Express Havermout Naturel as containing 0 g of salt per 100 g.
- Check each version separately: the figure for loose porridge oats doesn’t automatically apply to sachets.
Brinta
Albert Heijn describes Brinta Havermout as porridge oats with extra-fine flakes.
- Albert Heijn lists 100% oat flakes as the ingredient in this product.
- The stated 0.25 g of salt is for a prepared portion with semi-skimmed milk, not 100 g of dry porridge oats.
Albert Heijn
Offers fine wholegrain oat flakes and a separate gluten-free wholegrain version.
- AH Volkoren havermout fijne vlokken lists 0.03 g of total salt per 100 g; AH Glutenvrij Volkoren havermout lists 0 g per 100 g.
- A gluten-free product claim and a salt figure answer different questions. If you have coeliac disease, also check for the official Crossed Grain mark on the pack.
Jumbo
Its range includes own-brand porridge oats and portion products from other brands.
- Jumbo’s category listing includes fine and coarse wholegrain porridge oats from its own brand.
- Check the nutrition information on the pack to assess the total salt in the own-brand version you choose.
Golden Bridge (ALDI)
ALDI’s own brand offers fine or coarse wholegrain porridge oats in a 1 kg pack.
- You can choose between fine and coarse flakes when you buy them.
- To compare salt, check the nutrition information on the specific pack.
Related products on Joybuy
Related products will be available soon.
Frequently asked questions
Does ‘no added salt’ mean salt-free?
No. ‘No added salt’ tells you something about what has been added, while the ‘salt’ figure shows the total amount. According to Albert Heijn, AH Volkoren havermout fijne vlokken contains 0 g of added salt and 0.03 g of total salt per 100 g.
Does salt from milk and savoury toppings count?
Yes. The final salt content also depends on what you prepare with the oats. Before buying, first compare the dry porridge oats per 100 g, then check the nutrition information for any milk, stock, sauce or cheese you plan to use.
Can someone with coeliac disease eat ordinary porridge oats?
According to the Netherlands Nutrition Centre, ordinary oat products may not be suitable for coeliac disease because of possible gluten contamination. When choosing oats, check for the official Crossed Grain mark on the pack and read the allergen information.
What is the general advice on salt in the Netherlands?
The Netherlands Nutrition Centre cites the Health Council’s advice that adults should have no more than 6 g of salt a day. This applies to your overall diet, not just porridge oats or a single dish.