First, decide how much you want to take with you for one snack break: one small biscuit, a larger slice of breakfast cake or a packet containing two biscuits. An individually wrapped snack is handy for your gym bag, but that alone tells you nothing about its nutritional value. So compare the portion size, nutritional information and allergens for the exact product you’re considering.
An individually wrapped biscuit is a handy way to take a small, pre-portioned snack without putting an opened packet in your bag. Still, check the nutritional information and allergens: the packaging doesn’t automatically make the biscuit suitable for your diet.
An individually wrapped slice of breakfast cake is a different choice from a small speculoos biscuit. Compare the weight and nutritional value per slice before deciding which portion to take with you.
Biscuits and breakfast cake can contain different grains and other allergens. Every time you buy, read the ingredients and allergen information on the packaging of the product you’ve chosen, including any warnings about traces.
Start by checking what’s in each individual pack. Then decide whether the portion size and label information meet your priorities.
| What to consider | What to check before buying | Who it matters to |
|---|---|---|
| Portion size and convenience | Count the biscuits in each individual pack and check the weight of that portion. | I want to be able to grab one small biscuit without taking an opened packet with me. Around 50% of consumers prioritise a small, individually wrapped portion. |
| A larger, set portion | Compare the weight, sugars and energy per individually wrapped slice or biscuit. | If one small biscuit isn’t the portion I’m looking for, I want to be able to choose a larger slice in advance. Around 30% of consumers say a larger, set portion is their top priority. |
| Label and allergens | Read the ingredients and allergen information for the exact product; compare the nutritional information per portion. | I need to know whether the ingredients suit my diet before convenience becomes a factor. For around 20% of consumers, checking the label is the most important consideration. |
An individual packet can also contain a twin portion. Jumbo lists Lotus Biscoff XL as ten packets, each containing two biscuits. So if you eat the whole packet, you’ll be having two biscuits.
Check how many biscuits are in each individual pack and compare the nutritional values for the amount you actually plan to eat.
A claim about one ingredient or feature doesn’t tell you the full nutritional picture. For example, Albert Heijn lists 38 g of sugars per 100 g for the Lotus Biscoff Dispenser.
Alongside any claims, read the nutrition table and compare sugars, fibre, saturated fat and salt for a portion that suits you.
Different varieties can contain different ingredients and warnings about possible traces. The Lotus Biscoff Dispenser listed contains wheat and soya; for Peijnenburg plain breakfast cake, Jumbo lists rye and a warning about milk and nuts.
If you have an allergy, always check the up-to-date allergen information on the exact pack you’re buying.
Jumbo’s listing for LiGa BelVita Soft Bakes Chocolate Chips describes individually wrapped biscuits, but also says that this specific product is no longer in its online range.
Use the packaging format described to compare alternatives, and check the availability and variety with the retailer you plan to buy from.
The packs we looked at offer two different portion sizes: one small speculoos biscuit per pack, or two biscuits together in a packet.
The plain breakfast cake we looked at is an option if you’d rather take a larger, soft slice than one small biscuit.
The Soft Bakes Chocolate Chips product described here shows how a softer biscuit can be sold in individual packs.
These products come in individual packs, making them handy for a snack on the go. The amount in each pack varies, so don’t choose based only on the number of packs in the box. Check what each pack contains, too.
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A good choice if you want to take two biscuits for each snack break. A pack containing two biscuits isn’t the same as one individually wrapped biscuit.
If you have an allergy, check the current packaging for milk, wheat, soya and warnings about nuts.
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The individual packs are handy if you’re looking for a pre-packed wafer to take with you. The product name lists twelve 27 g packs.
Check the nutritional values on the current packaging before comparing this wafer with other snacks. If you have an allergy, also check the ingredients and warnings about possible traces.
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An option if you want to take mini speculoos biscuits in individual packets. Check how many biscuits are in each packet before deciding on your portion.
The product name lists a 200 g pack. If you have an allergy, read the current ingredients and warnings on the label.
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A handy choice if you want to take mini biscuits in individual packs. Check how many biscuits are in each pack to see whether one pack is the portion you’re looking for.
The product name lists 3 × 77 g. Read the current allergen information for this variety before buying.
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The two individual packs are handy if you want to split the biscuits between two snack breaks. Check how many biscuits are in each pack before deciding on your portion.
The product name lists 97 g for the pack. Check the label of the variety you’ve chosen for ingredients and allergens.
An unopened individual pack protects the biscuit until you open it, but check the best-before date, storage instructions and that the packaging is intact before storing it. The Netherlands Nutrition Centre points out that the stated shelf life applies as long as you follow the instructions for an unopened pack.
No. Jumbo lists two biscuits per packet for Lotus Biscoff XL. If you only want to take one biscuit, that packet is a different portion from a single individually wrapped biscuit. So check how many biscuits are in each individual pack.
Choose a biscuit as a snack based on the portion size and label, not on any assumed benefits for recovery after exercise. The Netherlands Nutrition Centre recommends comparing information such as sugars, fibre, protein, saturated fat and salt when choosing snacks.
Check the ingredients and warnings on the exact pack you’re buying. The Lotus Biscoff Dispenser listed contains wheat and soya; Jumbo lists rye and a warning about milk and nuts for Peijnenburg plain breakfast cake. This doesn’t tell you anything about other varieties from those brands.
A large box is a good fit if you regularly take a biscuit with you or share the contents. Albert Heijn lists 150 individually wrapped biscuits for the Lotus Biscoff Dispenser. Compare that quantity with how often you’ll use them, the best-before date and the space the box will take up.
