Don’t choose the Zero breakfast cakes reviewed if you’re looking for something strictly sugar-free: the versions checked from Albert Heijn, Peijnenburg and PLUS contain 3.1 to 4.9 g of sugars per 100 g, while the Nutrition Centre says that a ‘sugar-free’ claim allows a maximum of 0.5 g per 100 g. If your main aim is to avoid added sugars, a Zero version may suit you; before training, also consider the portion size, timing and how you respond to fibre and polyols.
For you, the amount of sugars on the label is what matters, not the word Zero on the front. The Zero versions checked from Albert Heijn, Peijnenburg and PLUS do not meet a strict sugar-free requirement.
You’re looking for an easy-to-carry snack and are happy to accept that a product with no added sugars may still contain sugars and sweeteners. Also consider whether the portion size and timing work for you before training.
If there’s little time between eating and exercise, pay particular attention to fibre, polyols and portion size. The Nutrition Centre advises against having a large portion or a high-fibre product just before exercise.
First decide whether you mean sugar-free or simply want to avoid added sugars. Then consider whether the breakfast cake suits the time you’re planning to train.
| What to consider | What to check when buying | Who is this important for? |
|---|---|---|
| Sugar-free or no added sugars | Read the ‘of which sugars’ value per 100 g. The Nutrition Centre says that a ‘sugar-free’ claim allows a maximum of 0.5 g of sugars per 100 g; 0 g of added sugars is a different claim. | If I’m looking for a strictly sugar-free option, I don’t want to rely on a Zero label that means something different. This strict sugar limit is the top priority for around 31% of consumers who choose breakfast cake before exercise. |
| Added sugars | Compare the added-sugars information and check which sweeteners are listed in the ingredients. | I want to avoid added sugars, but don’t need to exclude all sugars present. Around 31% of these consumers give this goal top priority. |
| Digestion before training | Check the fibre and polyol values per 100 g, the portion size and any warnings on the packaging. | If I’m exercising soon after eating, I want to know how I’ll feel after a slice. For around 23% of these consumers, feeling comfortable during training matters most. |
| Timing and portion size | Take into account how long it’s been since your last meal, as well as the planned duration and intensity of your training. | Before training, I want to choose a portion that suits what I’ve already eaten and when. This is the most important consideration for around 15% of these consumers. |
The sugar values listed by Albert Heijn, Peijnenburg and PLUS for the Zero versions reviewed range from 3.1 to 4.9 g per 100 g. That’s above the 0.5 g per 100 g limit the Nutrition Centre gives for a ‘sugar-free’ claim.
If sugar-free is a must for you, check the ‘of which sugars’ value per 100 g. Don’t rely on Zero or ‘no added sugars’ alone.
The versions reviewed contain considerable amounts of fibre and polyols. The Nutrition Centre advises against having a large portion or a high-fibre product just before exercise. What’s more, packaging for some versions warns of a laxative effect if consumed in excess.
If you want to eat one before exercising, try a small portion during an easy training session first and see how you respond.
Zero doesn’t mean gluten-free. The Zero versions reviewed from Albert Heijn, Peijnenburg and PLUS contain rye or other gluten-containing cereals. Conversely, according to Jumbo, its gluten-free breakfast cake contains 43.4 g of sugars per 100 g.
For each requirement, check the nutrition information, ingredients and allergen information on the specific product packaging.
Different versions from the same brand can have different nutritional values. Use these brand examples to compare labels more effectively, rather than as a judgement on the entire range.
Peijnenburg offers options including wholemeal Zero breakfast cake and individually wrapped Zero slices.
AH Sliced Zero Breakfast Cake is worth considering if you’re looking for a sliced option with no added sugars.
Jumbo offers sliced breakfast cake labelled ‘Less Sugar’, as well as a separate gluten-free breakfast cake.
ALDI lists Koek & Bakker Sliced Breakfast Cake Zero as a pre-sliced option with no added sugars.
PLUS Sliced Zero Breakfast Cake is an option to compare if you want to avoid added sugars.
Lidl lists a 485 g Zero Breakfast Cake in its Dutch product range.
No. According to the Nutrition Centre, a product labelled ‘sugar-free’ may contain no more than 0.5 g of sugars per 100 g. The Zero versions reviewed from Albert Heijn, Peijnenburg and PLUS list 3.1 to 4.9 g of sugars per 100 g, even where no sugars have been added.
You can decide based on how soon you’ll be training, your portion size and how you respond to it. The Nutrition Centre advises against having a large portion or a high-fibre product just before exercise; the Zero versions reviewed also contain polyols. It’s best to try a small portion during an easy training session first.
Not necessarily: Zero breakfast cake isn’t an essential pre-workout snack. Consider when you last ate and what you’re planning to do. The Nutrition Centre says that sports bars and gels are generally unnecessary for exercise lasting less than an hour.
Not automatically. The Zero versions reviewed from Albert Heijn, Peijnenburg and PLUS contain rye or other gluten-containing cereals. If gluten-free is a requirement for you, choose a product based on its specific label and allergen information; Zero is no indication of this.
No, this doesn’t follow from the Dutch rules on baker’s salt. The Netherlands Food and Consumer Product Safety Authority explains the conditions under which iodine compounds may be present in bakery products through baker’s salt; this doesn’t mean that every breakfast cake contains baker’s salt or iodine. If this matters to your choice, check the ingredients of the specific breakfast cake.
