When choosing a biscuit after exercise, start by picking a portion you can measure clearly. Then compare the nutritional values per 100 g and for the amount you’ll actually eat. A biscuit can make a small snack, but it won’t replace a meal if you also want to get carbohydrates and protein after exercise; the Voedingscentrum recommends having a regular main meal for this.
If you want to take something small with you after training, an individually wrapped biscuit or a pack of two makes it easier to decide in advance how many you’ll have. Do compare the weight of the portion, though: two biscuits don’t automatically weigh the same as one mini egg cake.
If fibre matters to you, you can compare the nutrition table for a biscuit made with grains with that of mini biscuits. Check the sugars and saturated fat per portion too; size alone doesn’t tell you anything about these values.
A biscuit can be an addition if you also eat normally after exercise. According to the Voedingscentrum, having a regular main meal after exercise is one way to get carbohydrates and protein.
First decide how many biscuits you want to have as a snack. Then check the nutritional information for that amount, not just the values per 100 g.
| What to consider | What should you check? | Who is this most important for? |
|---|---|---|
| Portion and packaging | Check the number of biscuits and the weight per pack or portion. | After training, I want to take something with me whose amount I can decide in advance. For around 40% of consumers, a measured portion is the top priority. |
| Nutritional value per eating occasion | Compare fibre, sugars and saturated fat per 100 g, then work out the values for the amount you’ll eat. | I want to know what’s in my own portion before choosing between a biscuit made with grains and a mini biscuit. For around 30% of consumers, this comparison is the top priority. |
| What else you eat | Think about whether you’ll also have a meal after exercise and check how much protein your biscuit portion contains. | If I’m having a meal later, I can treat the biscuit as a little extra rather than a meal replacement. For around 20% of consumers, this combination is the main consideration. |
| Flavour and where to buy | Choose a flavour and size, but check the label and current availability of the specific variety you’ve picked. | I’m mainly looking for a biscuit I enjoy and can buy in a suitable quantity. This preference comes first for around 10% of consumers. |
A small biscuit can still contain a lot of sugar or saturated fat. For example, Jumbo lists 7.2 g of saturated fat per 40 g portion of Mini Koekjes Choco Chip.
Compare the weight of the amount you want to eat with the nutritional information per portion and per 100 g.
A small portion of biscuits is not the same as a main meal. The Voedingscentrum recommends having a regular main meal after exercise; the biscuit portions compared here provide only limited amounts of protein on their own.
Decide whether and when you’ll have a meal. Consider the biscuit as a possible snack alongside it, not as a replacement.
The biscuits reviewed differ in their ingredients and allergens. The Netherlands Food and Consumer Product Safety Authority says that allergen information must be shown on the label of pre-packed foods.
If you have an allergy, check the packaging of the exact variety you’re buying, even if you already know the product name.
These brands offer different types of biscuits and packaging. Always compare the specific variety and the portion you want to eat.
Evergreen currant biscuits come in a portion of two biscuits weighing 37.5 g in total; Milkbreak biscuits are also wrapped in pairs.
AH Mini egg cakes are individually wrapped, with a stated portion size of 28 g.
Jumbo sells mini biscuits with chocolate, among other products, and also lists mini products from other brands.
Aldi lists Biscotto Mini Biscuits in six individual packs and Golden Bridge Milk Biscuits in six packs of two.
Jumbo lists Lotus mini products, including a pack of mini speculoos biscuits in a 6 × 25 g format.
These biscuits suit two different choices after exercise: a biscuit made with grains with a stated portion size, and a milk chocolate biscuit for anyone looking for a small treat. For both, compare the amount you’ll actually eat.
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An option if you want to decide on a biscuit portion in advance after exercise and are also having a meal.
Joybuy lists six 37.5 g portions per pack. For this variety, Albert Heijn lists 7.5 g of fibre, 6.9 g of protein and 27 g of sugars per 100 g; if you have an allergy, check the latest label.
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A milk chocolate biscuit if you’re mainly after a measured treat after exercise.
Check the pack to see how many biscuits you’re having, then compare the nutritional information for that amount. Don’t consider the biscuit a replacement for a meal after exercise.
No, don’t treat a mini biscuit as a replacement for a main meal. The Voedingscentrum recommends having a regular meal after exercise; consider a biscuit as a possible snack alongside it.
Use both: comparing values per 100 g lets you put nutrition tables side by side, while the values for your own portion show what you’ll have at that eating occasion. To work this out, check how many grams are in a biscuit or pack.
No, a twin pack gives you a set amount, but it doesn’t determine what makes a suitable snack for you. Check the weight of the two biscuits and consider what else you’re eating.
Read the allergen information on the latest packaging for the biscuit you’ve chosen. According to the Netherlands Food and Consumer Product Safety Authority, this information must appear on the label of pre-packed foods; don’t rely solely on a general brand or product-category description.
