Leisure cyclist planning a meal around a ride
You use flakes on bread, yoghurt or porridge and want the portion and timing to suit your ride. The Netherlands Nutrition Centre advises against planning a regular meal immediately before exercise.
Who is this relevant to?
Endurance cyclist planning food for the ride
You distinguish between a topping with a meal at home and food or drink you can carry and consume during a long ride. The Netherlands Nutrition Centre discusses carbohydrate intake during prolonged exercise separately from regular mealtimes.
Comparing packs and labels
You want to assess own-label and leading brands by variety, pack size, ingredients, nutritional information and allergens. If you follow a particular diet or have an allergy, the current packaging matters more than the product name alone.
What should you look for when choosing?
First decide whether you want flakes with a meal around your ride or something to take with you. Then compare the varieties and labels on the packs you’re considering.
| What to consider | What to check | Who is this relevant to? |
|---|---|---|
| Mealtime and portion | When you’re setting off and how many flakes you use as a topping. | If I’m cycling soon after eating, I want to choose a portion that suits my mealtime. This is the main consideration for around 36% of consumers. |
| Pack and variety | Whether you’re comparing the same type of flakes and how much each pack contains. | For use at home, I want to weigh up whether a smaller pack or a different flavour suits me; this is the main concern for around 36% of consumers. |
| Nutritional information and allergens | Ingredients and allergens on the current label; nutritional values per 100 g and per portion used. | If ingredients or allergens affect my choice, I read the label before relying on a ‘dark’ or ‘vegan’ claim. This is the most important consideration for around 28% of consumers. |
Common mistakes
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Assuming the carbohydrate content per 100 g is a suitable portion for the ride
The nutritional value per 100 g doesn’t tell you how many flakes you’ll actually eat as a topping. Nor does it tell you whether loose flakes are practical while cycling. The Netherlands Nutrition Centre takes the duration and intensity of exercise into account when discussing food during a ride.
Decide first when you’ll eat them. For the ride, choose something that’s easy to carry and consume; think of flakes as part of a meal around your ride.
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Assuming ‘dark’ or ‘vegan’ means dairy-free
PLUS states that milk and lactose may be present in its dark chocolate flakes labelled as vegan. A variety name or vegan claim is no substitute for checking the allergen information.
If you have an allergy, read the ingredients and allergen information on the current pack of the specific variety.
Brands to consider
De Ruijter
De Ruijter offers milk, dark and white chocolate flakes, sold as a bread topping or sprinkle.
- Joybuy lists 72 g of carbohydrates per 100 g for De Ruijter Milk Chocolate Flakes 200 g.
- According to the product information, the milk variety contains milk ingredients and soya lecithin; check the label of the variety you choose.
Albert Heijn
Albert Heijn sells own-label milk, dark and mixed flakes, among other varieties.
- The dark variety offers a different flavour option from milk flakes.
- Check the ingredients and allergens for each variety; ‘dark’ alone doesn’t tell you whether a product is suitable if you have an allergy.
Jumbo
Jumbo sells own-label dark, milk and mixed flakes, among other varieties.
- The different types make it possible to compare products within the own-label range.
- Compare the nutritional information and allergens on the specific packs; the variety name alone isn’t enough.
PLUS
PLUS sells Fairtrade milk and dark chocolate flakes in 300 g packs.
- The published nutritional information lets you compare the milk and dark varieties.
- PLUS labels its dark variety as vegan, but also states that milk and lactose may be present.
ALDI / Kiekeboe
ALDI offers Kiekeboe milk and dark chocolate flakes in 300 g packs.
- You can choose between a milk and a dark variety.
- To compare ingredients, nutritional information and allergens, read the label on the pack you choose.
Lidl
Lidl describes milk and dark chocolate flakes in 300 g packs.
- The two varieties offer a choice between milk and dark chocolate.
- Check the nutritional information and allergens on the pack of the variety you’re considering.
Chocolate flakes and sprinkles at Joybuy
These products are worth considering if you’re choosing a topping for bread or another mealtime around your ride. Assess food and drink for the ride separately, based on how easy they are to carry and consume while cycling.
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g'woon Milk Chocolate Flakes 300 g
A milk chocolate variety for anyone who wants to enjoy flakes with a regular meal around their ride. Compare the nutritional information per 100 g and, if you have allergies, read the current label.
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Venz Jungle Flakes 200 g
A variety of flakes to use as a topping with a meal or snack, rather than a product chosen for its suitability while cycling. Check the ingredients and allergens for this variety on the pack.
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Sprinkles Choca Flakes 200 g
A pack of flakes to use as a topping with a meal. When comparing varieties, check the nutritional information and, if you have allergies, read the current label.
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De Ruijter Dark Chocolate Flakes 390 g
A dark variety for anyone who wants to use chocolate sprinkles with a meal around their ride. The word ‘dark’ doesn’t in itself mean it’s suitable for a milk allergy; check the current label.
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De Ruijter Milk Chocolate Flakes 200 g
A milk chocolate variety to consider as a topping with a regular meal. According to Joybuy’s product information, this variety contains 72 g of carbohydrates per 100 g; work out your portion separately and check the label if you have allergies.
Frequently asked questions
Are chocolate flakes practical to eat while cycling?
Chocolate flakes are mainly a topping for a meal around your ride, rather than an obvious choice for the journey. For longer efforts, the Netherlands Nutrition Centre discusses carbohydrate intake during exercise; choose something for the ride that’s easy to carry and consume.
When can I eat a meal with flakes before cycling?
The Netherlands Nutrition Centre advises eating a regular meal around two to three hours before exercise. If you eat closer to your departure time, consider the size of the meal and what you personally tolerate well.
Does ‘dark’ or ‘vegan’ mean the flakes are dairy-free?
No, those claims alone don’t mean that. For example, PLUS states that milk and lactose may be present in its dark chocolate flakes labelled as vegan. If you have an allergy, read the information on the current pack.
Where can I find allergen information on a pack of flakes?
Check the ingredients list and allergen information on the pack of the variety you’ve chosen. The Netherlands Food and Consumer Product Safety Authority explains the mandatory declaration of allergens on food labels; also check for any warnings about possible traces.