People who want a small bite shortly before setting off
A measured amount of chocolate flakes can be used as a topping on bread or yoghurt you’re used to eating. Take the whole snack and the timing of your exercise into account.
Who might choose chocolate flakes?
Endurance athletes planning their carbohydrate intake
During longer, intense exercise, your total carbohydrate intake around your workout matters. Chocolate flakes can be part of a snack, but they don’t replace the need for broader planning.
People who need to avoid certain ingredients
The plain, milk and mixed variants examined have different allergen information. Check the pack you’re buying, including any warnings about traces.
What should you look for when choosing?
First, decide whether you can measure out a topping at home or need a ready-to-eat snack for when you’re out. If you choose chocolate flakes, consider when you’ll eat them, the whole snack and the label on your chosen variant.
| What to consider | What to check | Who it matters to |
|---|---|---|
| Timing and portion | How long until your workout and the amount in the whole snack, including bread or yoghurt. | If I’m eating shortly before exercise, I want a small snack I’m used to. Around 36% of consumers prioritise timing and how well they tolerate the food. |
| Carbohydrates | The duration of your workout and the carbohydrates in the portion you actually use. Jumbo lists 8.9 g per 15 g for De Ruijter Royaal dark and 11.0 g per 15 g for De Ruijter milk. | For a long, intense workout, I want to plan my carbohydrate intake around the exercise, rather than just choosing a topping. This planning comes first for around 29% of consumers. |
| Allergens | The ingredients and allergens in the exact variant, including warnings about possible traces. | If I need to avoid certain ingredients, the label matters more than whether it says plain or milk. Around 21% of consumers give allergens top priority. |
| Packaging and portability | Whether you can portion it out at home or need an individually wrapped snack to take with you. | If I want to take a single ready-to-eat snack with me, a pack of sprinkles isn’t as convenient. Portability is the top priority for around 14% of consumers. |
Common mistakes
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Treating chocolate flakes like a ready-to-eat bar
The chocolate flakes examined come in 200 g or 300 g packs and are intended as a topping. A pack is therefore different from an individual snack to take with you.
Only consider chocolate flakes if you can measure out a portion and pair them with something familiar. If portability in individual portions is essential, look for a snack in a different product category.
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Going by the words plain or milk alone
A plain variant may contain soya and carry a warning that it may contain traces of milk. Nutritional values also differ between the variants examined.
Compare values for the same portion size and read the allergen information for the exact variant you’re buying.
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Having a large snack just before your workout
The portion size and timing can affect how a snack feels during exercise, so don’t judge it by the amount of chocolate flakes alone.
The Netherlands Nutrition Centre recommends eating a meal around two to three hours before exercise. If you want something to eat later, choose a small combination and see how it suits you during your usual workouts.
Relevant brands and product ranges
De Ruijter
Chocolate flakes in plain, milk and white variants, among others, intended as a bread topping or sprinkle.
- For the Royaal plain and milk variants examined, Jumbo lists nutritional values per 15 g, making it easy to compare the two at the same serving size.
- Allergens vary by variant. The plain variant examined contains soya and may contain milk; the milk variant contains milk, soya and lactose.
Venz
Krokovlokken with plain and vanilla flavours, listed as a bread topping or sprinkle in a 200 g pack.
- Albert Heijn lists the ingredients, allergens and nutritional information for this variant.
- The mix examined contains wheat, soya and milk, among other ingredients. Check the label on the current pack if you need to avoid certain ingredients.
Kiekeboe
Chocolate flakes in a milk or plain variant; Aldi lists a 300 g pack.
- The product listing distinguishes between the milk and plain variants.
- Check the pack label before comparing ingredients, allergens or nutritional values with other chocolate flakes.
Lidl chocoladevlokken
Lidl lists plain chocolate flakes in a 300 g pack as an in-store product.
- The product listing names the variant and pack size.
- Check the physical label for ingredients, allergens and nutritional values; Lidl doesn’t provide an online list of this information for its food products.
Related products on Joybuy
Related products coming soon.
Frequently asked questions
Are chocolate flakes an individually wrapped snack for exercise?
No. The chocolate flakes examined are sprinkles sold in 200 g or 300 g packs, not individually wrapped bars. If you want to use chocolate flakes, you’ll need to portion them out yourself and pair them with something such as bread or yoghurt.
Are plain chocolate flakes always a better choice than milk chocolate flakes before exercise?
No, the flavour name alone doesn’t determine that. According to the Jumbo listings consulted, De Ruijter Royaal plain contains 8.9 g of carbohydrates per 15 g, while the milk variant contains 11.0 g. The plain variant contains soya and may contain milk; the milk variant contains milk, soya and lactose. Consider the rest of your snack and when you plan to eat it, too.
Where can I find the allergens in chocolate flakes?
Read the allergen information on the current pack of the exact variant. The Netherlands Food and Consumer Product Safety Authority says that allergens in prepacked foods must be clearly listed on the label. Also look out for any warnings about possible traces.
Do I need an energy bar for a workout lasting less than an hour?
According to the Netherlands Nutrition Centre, energy bars and sports gels are generally unnecessary for exercise lasting less than an hour. Whether you want a small snack beforehand depends on when you eat, how hungry you are and what you’re used to.