Taking a pre-measured portion on a long bike ride? A standard currant bun is a practical way to plan for carbohydrates from everyday food. If you specifically want a thick slice, currant bread that you can cut yourself gives you more control over the shape. The word ‘giant’ on a bun doesn’t tell you exactly how thick it is or how many carbohydrates it contains. Check the weight and nutritional information for each portion, and choose an amount around your departure time that you’ll find comfortable to eat during a ride.
On a long, demanding ride, you’ll want to know how many carbohydrates a bun or slice adds to everything else you eat and drink. The Netherlands Nutrition Centre discusses carbohydrate intake during endurance exercise; for your portion, the product label is what matters.
You want something more than a standard bun, but a giant bun and a slice of currant bread you’ve cut yourself aren’t the same thing. If the bread is suitable, you can choose the thickness of your slice; with a giant bun, you’ll need to check the weight of each one.
A thick slice or large bun may not suit the time you’re setting off. The Netherlands Nutrition Centre advises against eating a large portion just before exercise, and recommends considering foods that are high in fat, protein or fibre.
First, choose a type that suits when you’ll be eating: a standard bun for a measured portion, a giant bun if you’d like a larger one, or currant bread if you want to cut your own slice. Then check the actual portion weight and nutritional information.
A good fit if: you want to take a bun with a known portion weight; the Jumbo and Albert Heijn varieties described both list a weight of 65 g per bun.
The trade-off: a standard bun isn’t a thick slice, and even with a fixed portion, when you eat it in relation to your ride still matters.
A good fit if: you’d rather take one larger bun and can check the weight of each one on the packaging.
The trade-off: ‘giant’ doesn’t indicate a standard size or a set amount of carbohydrates per bun.
A good fit if: you want a proper thick slice and can cut the bread before setting off or during a stop.
The trade-off: check that the bread is suitable for slicing yourself. Weighing and wrapping a portion separately takes more preparation than taking a bun.
| What to consider | What to check when buying | Who should pay particular attention? |
|---|---|---|
| Carbohydrates per portion | Compare the carbohydrates per portion with the amount per 100 g, and check the weight of the bun or slice. | On a long, demanding ride, I want to fit my snack in alongside other food and drink; around 38% of consumers prioritise a carbohydrate portion they can calculate. |
| Portion and timing | Check the portion size and the amount of fibre, fat and protein per portion. | Just before setting off, I want to be able to choose a smaller amount if a large snack doesn’t seem appealing. For around 31% of consumers, when they eat is the top priority. |
| A substantial or thick portion | Check the weight of each bun and, for currant bread, whether you can cut the slice to your preferred thickness. | If I mainly want a thick slice, the word ‘giant’ on a packet isn’t much help; around 23% of consumers prioritise the shape of their portion. |
| A short ride | Consider whether you’ve already eaten and whether a whole bun is right for what you want to take with you. | For a short ride, I don’t want to pack an extra-large snack automatically. Avoiding an unnecessarily large portion is a priority for around 8% of consumers. |
A giant bun is a bun, not a slice with a set thickness. The name also doesn’t tell you how much each one weighs.
Check the weight per bun on the packaging. If you want a specific slice thickness, check whether you can cut the currant bread you’ve chosen yourself.
A nutrition table showing values per 100 g doesn’t automatically tell you how much is in your bun or a slice you’ve cut yourself. Other food and drink also contributes to what you consume during your ride.
Work out the carbohydrates using the actual portion weight, and include other sources of carbohydrates you’ll have at the same time.
According to the Netherlands Nutrition Centre, a large portion just before exercise may feel uncomfortable; foods high in fat, protein or fibre can stay in your stomach for longer.
Try the portion and timing during a training session you’re familiar with, so you know what works for you.
An ingredient listed for one currant bun isn’t necessarily found in another variety. This is particularly important if you need to check for specific ingredients or allergens.
Read the current ingredients list and allergen information on the packaging of the product you’re buying.
These brands offer different types of currant buns and currant bread. Compare the specific variety and its label: a brand name alone doesn’t tell you how thick a slice is or what the nutritional values are per item.
Albert Heijn describes a standard raisin and currant bun with a portion size of 65 g.
Jumbo describes standard raisin and currant buns in a pack of six, with a portion size of 65 g.
As well as standard currant buns, PLUS describes Korenlanders Giant currant and raisin buns.
ALDI describes packs of six raisin and currant buns, as well as packs of four giant raisin buns.
Lidl lists giant raisin and currant buns, mini wholemeal raisin buns and a 450 g loaf of raisin and currant bread.
Everyday food can be one way to take carbohydrates with you, but the right portion depends on your ride and what else you eat and drink. For endurance exercise lasting 1 to 2.5 hours, the Netherlands Nutrition Centre recommends 30 to 60 g of fast-absorbing carbohydrates per hour. Count all your sources of carbohydrates, not just the bun.
Not necessarily: a smaller portion may feel more comfortable than a thick slice just before exercise. The Netherlands Nutrition Centre advises considering portion size and foods that are high in fat, protein or fibre. Try eating it at that time during a training session first.
It varies by product and portion. For the raisin and currant bun described, Jumbo lists 35,2 g of carbohydrates per 65 g bun. For a different bun, compare its weight with the carbohydrates per 100 g shown on the packaging.
You can’t tell from the product name. The Albert Heijn variety described lists iodised salt, but for a different currant bun, check the current ingredients list rather than assuming it has the same ingredients.
Check the allergen information for the specific bun; its larger size doesn’t tell you what ingredients it contains. For its giant currant and raisin bun, PLUS lists wheat, rye and milk, among other things. Check the packaging again for a different variety.
