A regular currant bun is handy as a pre-portioned training snack. A giant bun is an option if you’d rather have one larger bun, while a partly sliced loaf lets you put together your own portions. Don’t assume each slice will be a particular thickness: check the weight and nutritional information for the product you choose, and include solid food and drinks in your tried-and-tested plan for long training sessions.
The main difference is how you portion it: by the bun, by a larger bun or by the slice. Use the label and your own nutrition plan to decide what quantity suits a particular training session.
If you don’t want to slice bread yourself before or after a run, a bun with a stated portion weight is easy to factor into your plan. For example, Jumbo lists its raisin currant bun as 65 g, with 35.2 g of carbohydrates per bun; these figures apply to that product.
If one regular bun feels too small for the meal you have planned, compare a giant bun with a loaf that you can slice yourself. PLUS lists giant buns at around 100 g each; ALDI describes its Drentse bun as partly sliced, without specifying a particular slice thickness.
If fibre, allergens or the type of salt used matter to you, read the nutritional information and ingredients on the pack you buy. Two products of a similar size don’t necessarily have the same ingredients.
First decide how you want to portion your snack. Then compare the nutritional values per 100 g and for the amount you actually intend to eat.
A good fit if: you want to take a set bun as a standalone snack around a training session.
Consider: one regular bun may be smaller than the portion you have in mind; use the weight per bun to work out how much to have.
A good fit if: you’d rather have one larger bun than several smaller ones.
Consider: a larger size still needs to be portioned, and doesn’t in itself tell you how well you’ll tolerate solid food while running.
A good fit if: you’d rather put together a portion from one or more slices yourself.
Consider: ALDI’s partly sliced Drentse bun does not have a set slice thickness or nutritional value per slice. Check the product and weigh your portion if needed.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Carbohydrates per portion | Check the carbohydrates per 100 g and the weight per bun or slice; calculate using the portion you plan to eat. | I want a training snack with an amount of carbohydrates I can plan in advance. For around 36% of consumers, being able to plan is the top priority. |
| Size | Compare the weight per bun and, for sliced bread, check how large the slices actually are. | If one regular bun doesn’t suit the meal I have planned, I want a larger bun or to portion out slices myself. For around 29% of consumers, a larger size is the main consideration. |
| Fibre and type of flour | Check the product description and the fibre per 100 g; don’t assume that the presence of currants tells you anything about the flour. | I want to know how this snack fits in alongside the grain products I eat every day. Around 21% of consumers are expected to give this the highest priority. |
| Ingredients and salt | Check the current ingredients and allergen information, and see which type of salt is listed. | If I have an allergy or pay attention to the type of salt, I want to be able to check the label for the exact product. For around 14% of consumers, this comes first. |
A bun provides carbohydrates, but it doesn’t replace drinking during prolonged exercise. Sportzorg discusses fluid and carbohydrate intake during exercise lasting longer than 90 minutes.
Test when to have solid food and drinks during long training sessions, and adjust your plan to what you can tolerate.
A value per 100 g is not the same as a value per bun. Jumbo lists 35.2 g of carbohydrates per 65 g bun, while PLUS lists 54.7 g of carbohydrates per 100 g for its giant version.
Compare both the nutritional value per 100 g and the actual portion weight, especially when choosing between buns and slices of bread.
Currants or raisins don’t tell you which type of flour has been used. The Netherlands Nutrition Centre recommends replacing white bread with wholemeal or brown bread as much as possible in your everyday diet.
Read the product description and compare fibre per 100 g if the type of flour and fibre content are important to your choice.
The products described differ in the ingredients and salt listed. So a general assumption about all currant buns is no substitute for checking the label of the product you buy.
If you have a relevant allergy, check the current allergen information and look separately at the type of salt in the ingredients list.
These product examples show the sizes and label details you can compare; they are not a judgement on a brand’s full range.
AH Rozijnen krentenbollen are an example of a pack with nutritional information and a portion size of 65 g.
Jumbo Rozijnen Krentenbollen are sold in packs of six, with a stated portion of 65 g.
PLUS lists both regular currant buns and Korenlanders Reuze krenten rozijnen bollen.
Lidl lists regular currant buns in packs of six and giant raisin currant buns in packs of four, weighing 100 g each.
ALDI lists raisin currant buns in packs of six and a 700 g Drentse bun that is partly sliced.
Don’t assume one currant bun will replace your entire eating and drinking plan. For exercise lasting longer than 90 minutes, Sportzorg also highlights the need for fluids and carbohydrates. Before a marathon, use long training sessions to find out which solid foods, quantities and timings you can tolerate.
First compare the carbohydrates per 100 g, then check the weight per bun. Jumbo lists its regular raisin currant bun as 65 g, with 35.2 g of carbohydrates per bun; the PLUS giant bun described weighs around 100 g and contains 54.7 g of carbohydrates per 100 g. Don’t apply these product values to other versions without checking their labels.
The description ‘partly sliced’ doesn’t tell you that. ALDI describes its 700 g Drentse bun as partly sliced, but that doesn’t specify the thickness or weight of each slice. Check the slices and use the portion weight if you want to work out the carbohydrates per slice.
Don’t assume so based on the type of product. Iodised salt is listed in the ingredients for the AH product described, while baker’s salt is listed for the Jumbo and PLUS products described. Check the current ingredients list for the currant buns you buy.
Follow the storage instructions on the pack you choose. The product information described for AH and PLUS says to freeze at home on the day of purchase and use within one month; don’t apply that guidance to another product without checking.
