A white currant bun can work as a snack shortly before a run if you want a smaller portion with less fibre. A wholemeal version is more suited to an everyday meal further away from your training. You don’t have to choose the same type on every training day. The Netherlands Nutrition Centre advises taking the size and composition of your pre-exercise meal into account, so try out different portions and timings during training.
You’re looking for a familiar supermarket option that provides carbohydrates, and want to know how a currant bun fits into your eating and drinking plan. The Netherlands Nutrition Centre points out that people who are very active need more carbohydrates.
You prefer wholemeal for everyday meals, but sometimes find a white currant bun more enjoyable in terms of taste or texture. In that case, when you eat it matters more than sticking to one choice for the whole training week.
You want to avoid having a large or high-fibre portion too close to a training session. The Netherlands Nutrition Centre recommends considering portion size, composition and timing before exercise.
Start by thinking about when you’ll eat it: portion size and composition matter more just before a run, while you can also follow your preference for wholemeal at an everyday meal. Then check the nutritional information for the bun you’re actually buying.
When: An option if you want a familiar currant bun with less fibre before a run.
Consider: Even a white bun can feel uncomfortable if you eat too much or have it just before setting off.
When: A good fit for an everyday meal further away from an intense run if you prefer wholemeal.
Consider: According to the Netherlands Nutrition Centre, wholegrain products contain more fibre than white ones. A high-fibre portion may not feel comfortable for everyone just before exercise.
When: Choose white when you want to keep an eye on your fibre intake, and wholemeal with a meal further away from training.
Consider: Eating both types at once has no proven benefit in itself; your total portion still matters.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Carbohydrates and portion size | Compare carbohydrates per 100 g and per portion; also check the weight of one bun. | During long training weeks, I want to know how much a bun adds to my meal, rather than judging by the number of buns alone. For roughly 36% of consumers considering currant buns around marathon training, carbohydrate planning comes first. |
| Wholemeal and fibre | Check whether the product is labelled wholemeal and compare the fibre content per 100 g. | For my everyday meals, I want to choose wholemeal more often, even if I prefer a white bun at another time. For around 29% of these consumers, this choice of fibre is the top priority. |
| Pre-run meal | Pay attention to portion size and composition, and try your chosen mealtime during a training session. | If I’m running shortly after eating, I mainly want to avoid a large or high-fibre portion upsetting my stomach. Comfort and timing come first for roughly 21% of these consumers. |
| Size and availability | Check the number of buns, their size and whether your chosen variety is available in store or online. | A size I enjoy eating and can buy easily makes planning my shopping simpler. For around 14% of these consumers, this practical choice is the main consideration. |
A wholemeal option suits a preference for more fibre, but a large, high-fibre portion just before an intense run may feel uncomfortable. The Netherlands Nutrition Centre recommends paying attention to the size and composition of your meal in this situation.
Have wholemeal further away from your run, and try a smaller or lower-fibre portion during a regular training session first.
The standard currant buns described by Jumbo and PLUS are made with white wheat flour. The colour or appearance of a different bun won’t tell you whether it’s wholemeal.
Read the product name and ingredients, and compare the fibre content per 100 g if it matters to your choice.
Jumbo says its mini wholemeal raisin and currant buns are no longer part of its online range; Lidl describes mini wholemeal raisin buns as an in-store product. Online and in-store ranges aren’t necessarily the same.
Check where you can buy the variety you want before planning your shopping around it.
You can’t tell from the product category whether a particular currant bun contains iodine-enriched salt.
Check the ingredients list if the type of salt used matters to your choice.
Albert Heijn describes both standard raisin and currant buns and a wholemeal variety.
Jumbo describes its standard raisin and currant buns as white wheat products.
Lidl distinguishes mini wholemeal raisin buns from mini raisin and currant buns made with butter.
ALDI describes standard raisin and currant buns, as well as separate wholemeal buns.
PLUS describes its standard currant buns as white wheat raisin and currant buns.
Bolletje is also known for other grain products, including crackers and crispbreads.
You can, but consider the portion size, composition and how soon your training starts. The Netherlands Nutrition Centre recommends eating a proper meal around two to three hours before exercise. Closer to the activity, avoid a large portion or a product high in fat, protein or fibre. Try out your choice during training.
No, your choice also depends on when you eat it. According to the Netherlands Nutrition Centre, wholegrain products contain more fibre than white grain products, but a smaller, lower-fibre portion may feel more comfortable just before a run. Check the packaging to make sure the bun you’re buying is actually wholemeal.
No, plan your drinks separately from what you eat. How much you need depends, among other things, on how long you exercise, the temperature and how much you sweat.
Don’t assume so: the type of salt used can vary by product. Check the ingredients list if you want to know which salt is used in a specific currant bun.
Check the ingredients and allergen information on the specific pack every time you buy. Products and recipes can vary, so a currant bun you’ve bought before won’t necessarily have the same ingredients.
