Who are these options suitable for?

People who pay close attention to sugar claims

You want to distinguish between no added sugar and a product that can be called sugar-free. To do this, check both the ingredients and the total sugars per 100 g.

Students short on preparation time

You’re looking for a lunch that suits the microwave, hot water or a cold preparation with milk or yoghurt available to you. A single-portion pack saves you measuring; with loose oats, you can choose your own portion size.

People with allergen or dietary requirements

Check the ingredients and warnings on the specific pack. If you’re choosing an unpackaged dish from the canteen, ask which allergens it contains.

What should you look for when choosing?

First, decide what you mean by limiting sugar. Then check whether you can prepare the porridge oats during your lunch break and whether the ingredients suit you.

What to consider What to check when buying Who it matters to
Sugar and ingredients Read the ingredients list and compare total sugars per 100 g. According to EUR-Lex, the EU sugar-free claim for solid foods requires no more than 0.5 g per 100 g. If you want to avoid added sugars, you’ll also want to know whether the pack can genuinely be labelled sugar-free. This distinction is the top priority for around 50% of consumers.
Preparation in the canteen Check the preparation instructions, the liquid and equipment required, and whether you can bring your own bowl and portion. Between lectures, you want to be able to make lunch using the facilities available, without having to measure out oats first. Speed and convenient portions are the top priorities for around 30% of consumers.
Allergens and dietary preferences Read the current ingredients list and allergen warnings. For an unpackaged canteen dish, ask for allergen information. If you need to avoid certain ingredients, check the packaging and how the dish is prepared in the canteen first. Suitability is the main concern for around 20% of consumers.

Common mistakes

  • Confusing no added sugar with sugar-free

    Porridge oats with no added sugar can still contain naturally occurring sugars. Under the EU rules published by EUR-Lex, a solid food must contain no more than 0.5 g of sugars per 100 g to carry the sugar-free claim. Based on the values listed, AH Grove Vlokken from Albert Heijn, at 0.7 g per 100 g, and Havermout Original from Quaker, at 1.1 g per 100 g, do not meet this limit.

    Check both the ingredients and the ‘of which sugars’ figure per 100 g on the label.

  • Comparing dry porridge oats with a prepared bowl

    Nutritional values per portion may include milk and other additions. The portion shown by Albert Heijn for Brinta Havermout is based on 40 g of porridge oats with 250 ml of semi-skimmed milk.

    Compare products on the same basis, such as per 100 g of dry product, and assess any additions you make separately.

  • Overlooking allergen warnings on plain oats

    A short ingredients list does not rule out warnings about other cereals or allergens. For example, Quaker says that Havermout Original may contain barley and wheat.

    Read the label on every new pack, and ask for allergen information if you’re choosing unpackaged porridge oats from the canteen.

Brands to consider

Quaker

Quaker offers plain wholegrain porridge oats and Naturel single-portion sachets for different preparation occasions.

  • Quaker says Havermout Original is made from 100% wholegrain porridge oats. The stated sugar content is 1.1 g per 100 g.
  • For an Express pack, check the exact variant: according to Jumbo’s product listing, the protein-enriched Naturel variant contains soya.

Brinta

According to Albert Heijn’s listing, Brinta Havermout consists of fine oat flakes.

  • The listed ingredients are 100% oat flakes.
  • The product may contain wheat and rye. Don’t compare the nutritional values shown for a prepared portion directly with those for dry oats.

AH

AH Volkoren havermout grove vlokken is an option if you want to choose your own portion size and additions.

  • Albert Heijn lists 0 g of added sugars, 0.7 g of total sugars and 10 g of fibre per 100 g.
  • The stated total sugars are above the EU limit for the sugar-free claim. Check the allergen warnings on the pack too.

Golden Bridge

Golden Bridge’s range includes fine wholegrain porridge oats, as described by ALDI Netherlands.

  • ALDI Netherlands lists a 500 g pack of fine wholegrain porridge oats.
  • Before choosing this variety for lunch, check the ingredients, nutritional values and allergen information on the current pack.

Porridge oat products on Joybuy

These two porridge oat products come in different pack sizes for a lunch you can put together yourself. For both, check the ingredients, sugars per 100 g and preparation instructions on the exact pack; the product name alone does not confirm a sugar-free claim.

Quaker Express Oatmeal, 324 g pack

Quaker Express Oatmeal 324 g

A pack to consider if you want to take porridge oats with you for a lunch break. Check the preparation instructions and sugar content of this exact variety before relying on being able to make it in the canteen.

Pack size: 324 g.

View on Joybuy
Zonnatura Organic Whole Wheat Oatmeal, 500 g pack

Zonnatura Organic Whole Wheat Oatmeal 500 g

A larger pack for anyone who wants to measure out their own lunch portions. Check the type of grain, allergens and preparation instructions on the pack to see whether this product is right for your lunch.

Pack size: 500 g.

View on Joybuy

Frequently asked questions

Are porridge oats with no added sugar also sugar-free?

No, not necessarily: a product can contain total sugars even if no sugar has been added. Under the EU rules published by EUR-Lex, a solid food can only be called sugar-free if it contains no more than 0.5 g of sugars per 100 g. So check both the ingredients list and the nutrition table.

How can I prepare porridge oats during a university lunch break?

Choose a preparation method that suits the facilities in your canteen. Check the pack to see whether your chosen porridge oats need a microwave, a pan or another method, how much liquid to use, and whether you need to bring a suitable bowl.

Why do sugar values for porridge oats with milk differ from those for dry oats?

A prepared portion also includes the sugars in the milk used. For example, Albert Heijn shows a portion of Brinta Havermout made with 40 g of porridge oats and 250 ml of semi-skimmed milk. To compare dry products, first check the values per 100 g on the same basis.

Can I choose plain porridge oats if I need to be careful about allergens?

Don’t rely on oats being the main ingredient alone: check the ingredients and warnings on the exact pack. Some of the porridge oat products mentioned may contain other cereals or allergens. If you’re choosing an unpackaged canteen dish, ask for allergen information, as Voedingscentrum explains for unpackaged products.