Runners who take a set snack portion with them
A packet containing two or three biscuits is easy to pop into a bag or lunchbox. If you want to have it around a training session, check how many carbohydrates the actual portion contains.
Which pack size is practical for you?
Runners who plan their eating carefully
If eating shortly before a run can upset your stomach, try your chosen biscuit, portion and timing during a regular training session. The Voedingscentrum advises avoiding large portions and foods high in fat, protein or fibre just before exercise.
Households that share biscuits
A pack containing several rolls can be practical for keeping at home or filling lunchboxes. You’ll need to portion out the biscuits yourself, unlike with individual snack packets.
What should you look for when choosing?
First decide whether the biscuits are for taking with you, sharing from a multipack or eating at a planned time around your run. For a long, intensive training session, your carbohydrate intake during exercise calls for a separate plan that you’ve practised in advance. A conveniently packaged biscuit won’t necessarily be enough.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Carbohydrates and timing | Check the carbohydrate content per packet, or calculate it from the portion weight and nutritional values per 100 g. Compare that portion with the plan you’ve practised for the training session in question. | For a long run, I want to know how the portion contributes to my planned intake; around 50% of consumers put this first. |
| Portion size and stomach comfort | Check how many biscuits are in a portion and look at the fat and fibre content for that portion. Try the product and timing during a regular training session. | If I take something to eat shortly before a run, I want a portion I’ve already tried; this is the main consideration for around 30% of consumers. |
| Sharing and lunchboxes | Compare the number of individual portions with a pack that you’ll need to divide up yourself. | For home and lunchboxes, I want to be able to spread biscuits over several occasions; this is the main need for around 20% of consumers. |
Common mistakes
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Thinking a multipack is a complete nutrition plan
A packet you can count makes the portion clear, but that alone doesn’t tell you whether it fits the carbohydrate intake you’ve planned for a long, intensive run.
Check the carbohydrate content per portion you’re taking with you, and practise your eating strategy during training. The publication Carbohydrates for training and competition in the Journal of Sports Sciences gives 30–60 g of carbohydrates per hour as a guideline for longer-duration exercise. That doesn’t mean every biscuit is suitable to eat while running.
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Trying a new biscuit just before an important run
The Voedingscentrum says that large portions and foods high in fat, protein or fibre can cause stomach problems if eaten just before exercise.
Try the exact product, portion and timing during a regular training session first.
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Treating a larger pack as a portion to take with you
Multipacks for home and individual snack packets serve different purposes. With a larger pack, the number of biscuits you take for each occasion isn’t set in advance.
Check how the product is packed, and divide up a larger pack yourself if you want to take a set portion with you.
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Assuming you know the allergens from the front of the pack
The biscuits discussed here have different ingredients; variants reviewed include ingredients such as wheat, soya and milk.
If you have an allergy or coeliac disease, check the current ingredients and allergen information on the physical packaging before eating the product.
Brands to consider
Lotus Biscoff
For individual portions of speculoos, Albert Heijn and Jumbo list a snack pack with eight packets and an XL pack with ten packets, respectively. Each packet contains two biscuits.
- The packets make it clear how many biscuits you’re taking with you.
- The XL variant lists 18,2 g of carbohydrates and 4,8 g of fat per packet. If you’re eating shortly before a run, check whether this portion suits you. This variant contains wheat and soya.
Sultana
The Fruitbiscuit naturel multipack listed by Albert Heijn contains seven portions, each with three biscuits.
- The three-biscuit portions give you a clear starting point for a lunchbox or snack.
- For this variant, Albert Heijn lists 69 g of carbohydrates and 6,8 g of fibre per 100 g. Try a portion first if you want to eat it shortly before a run; the product contains ingredients including wheat and milk.
Oreo
Jumbo lists Oreo Original in a pack of ten packets, each containing two biscuits.
- The individual packets make it easy to spread the biscuits across several snack breaks.
- Jumbo lists 15 g of carbohydrates and 4,3 g of fat per 22 g packet. Check the allergen information; this variant includes ingredients such as wheat and soya, and may contain milk.
Biscotto
If you want biscuits to share at home, ALDI lists María biscuits among its products, in four 200 g rolls.
- Rolls are a handy format for keeping in the cupboard and sharing over several occasions.
- The roll format doesn’t give you an individually wrapped portion to take with you. Divide the biscuits up yourself if the amount you eat each time matters.
Sondey
Lidl presents Sondey as a brand offering a wide range of biscuits, cookies and snacks.
- If you want to choose between different types of biscuits, you can compare the packaging for each product.
- For a specific multipack, check the number of portions, nutritional information and ingredients on the current label.
Biscuit options at Joybuy
These biscuits come in different pack sizes for lunchboxes, sharing or a measured snack around a training session. Only use them during a run once you’ve tried the portion and timing.
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Sultana Fruitbiscuit Natural Value-Pack 306 g
A value pack of fruit biscuits for planning a snack or lunchbox portion.
The Joybuy listing describes a portion of three biscuits, weighing 43,5 g. Check how the pack is divided if individually wrapped portions are important to you.
Try the portion and timing in advance if you want to eat the biscuits shortly before a run. Also check the current ingredients and allergen information on the packaging.
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Fruit Biscuit Forest Fruits 5 × 3
A pack of fruit biscuits for anyone who wants to spread portions over several snack breaks.
The product name states that there are five portions of three biscuits. Check the weight per portion if you want to calculate the carbohydrates for a training session.
Try a portion during a regular training session before eating it shortly before a run.
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LU Scholiertje Milk Chocolate Biscuits 150 g
Chocolate biscuits to consider if you’re looking for a small snack for your bag or lunchbox.
The pack contains 150 g. Check how many individual portions it contains and how much each portion weighs if you want to take a set amount with you.
Check the current allergen information, and try your chosen timing in advance if you plan to eat the biscuits around a run.
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Hellema Smoeltjes Speculaas Cookies, 8 pieces, 200 g
Speculaas biscuits to consider if you want to divide a pack over several snack breaks.
The product name states that the pack contains eight biscuits and weighs 200 g. Check how the pack is divided and how much the portion you want to take with you weighs.
Use the current nutritional information and ingredients list when planning a portion around a training session.
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Oreo Raspberry & Blueberry Flavor Sandwich Cookies 97 g, two packs
An option if you want to take two separate packs with you or share them.
The product name states that the pack contains 97 g and includes two packs. Check the weight and number of biscuits per pack before using one pack as a measured portion.
Check the current nutritional information and allergen list. Try the product first if you want to eat it shortly before a run.
Frequently asked questions
Can I eat biscuits during a long run?
That depends on the portion you’ve practised with and your plan for the whole run; a biscuit multipack isn’t automatically a complete nutrition strategy. The publication Carbohydrates for training and competition in the Journal of Sports Sciences gives 30–60 g of carbohydrates per hour as a guideline for longer-duration exercise. So check the carbohydrate content per portion you’re actually taking with you, and try in advance to see whether eating while running works for you.
What should I look for if I want to eat a biscuit shortly before training?
Choose a small portion that you’ve already tried at that time during a regular training session. The Voedingscentrum advises against large portions and foods high in fat, protein or fibre just before exercise, as they may cause stomach problems.
How do I choose between snack packets and a larger pack?
Choose snack packets if you want a set number of biscuits already portioned for your bag or lunchbox. Choose a larger pack if you’d rather divide the biscuits up at home. Whichever format you choose, check the actual portion size before using it as part of a training plan.
Where can I check the allergens in biscuits?
Check the current ingredients and allergen information on the packaging before eating the product. The Netherlands Food and Consumer Product Safety Authority explains that 14 allergens must be listed on labels. If you have an allergy or coeliac disease, don’t rely only on the front of a multipack or an older product listing.