When choosing a Dutch egg cake after exercise, don’t rely on the words ‘wholegrain’ or its appearance. Compare the sugar content per 100 g and per cake instead. The Albert Heijn and Jumbo examples list 29.5 to 33.6 g of sugars per 100 g; according to Voedingscentrum, the threshold for a ‘low sugar’ claim on solid foods is 5 g per 100 g. Also consider your portion and what else you eat at this point in the day, rather than treating an egg cake on its own as a high-protein snack.
You’re looking for an egg cake after exercise that demonstrably contains less sugar. ‘Wholegrain’ or ‘light’ doesn’t tell you that on its own: the Albert Heijn and Jumbo examples examined list 29.5 to 33.6 g of sugars per 100 g. The nutrition information per 100 g and per cake can help you assess a product.
You want to know how much protein you’re getting after exercise, without treating a single snack as a complete meal. Voedingscentrum recommends eating a regular meal after exercise and highlights quark, yoghurt and milk as sources of protein.
You want to know what one cake contributes, so you compare portion size, fibre and sugars separately. Albert Heijn lists more fibre per 100 g for its wholegrain egg cake than for the regular version, but both contain 31 g of sugars per 100 g.
First compare sugar content on the same basis. Then consider what the cake contributes to your eating occasion, and look separately at fibre and portion size.
| What to consider | What to check | Who is this important to? |
|---|---|---|
| Less sugar | Compare sugars per 100 g and per cake. If there’s a claim, check its exact wording. | If I mainly want less sugar after exercise, I need to be able to see how much sugar is in the cake I eat. Around 42% of consumers prioritise products that demonstrably contain less sugar. |
| Protein after exercise | Check the protein per portion and take into account the meal you eat around your exercise. | When I have something to eat after exercise, I want to know how much protein that snack contributes alongside the rest of my diet. This is the most important consideration for around 33% of consumers. |
| Fibre and portion size | Compare fibre per 100 g and the stated portion size; assess sugars separately. | I want one cake as a defined snack, and I don’t want to mistake wholegrain for lower sugar. Fibre and portion size are the top priorities for around 25% of consumers. |
In the Albert Heijn and Jumbo examples, the wholegrain versions contain more fibre than the regular egg cakes they’re compared with, but not less sugar per 100 g.
Compare sugars and fibre as separate values, using the same basis each time.
The Albert Heijn and Jumbo egg cakes mentioned list 7.9 to 8.9 g of protein per 100 g. One cake is a smaller portion; Voedingscentrum also recommends eating a regular meal after exercise.
Check the protein per cake and consider what else you’re eating. If you’re having a meal later, you don’t need to replace it with an egg cake.
The energy value per cake doesn’t tell you how much sugar, protein or fibre it contains. What counts as a portion can also vary between products.
Use the values per 100 g to compare products, and the values per portion to assess the cake you’ve chosen.
Ingredients, nutrition values and allergens can change. This is especially important if you’re checking a specific sugar value or watching out for allergens.
Check the packaging of the product you actually buy and eat.
Albert Heijn provides nutrition information for both regular and wholegrain egg cakes, allowing you to compare sugar and fibre on the same basis.
Jumbo offers regular and wholegrain egg cakes, with separate nutrition information for each.
Bolletje describes its Brosse Cinnamon Egg Cake as an egg cake with cinnamon and a milk coating.
ALDI lists Heerlijck Banket Free-Range Egg Cakes in a pack of 12, weighing 360 g.
Lidl has a product listing for egg cakes.
No. According to Voedingscentrum, the threshold for a ‘low sugar’ claim on solid foods is no more than 5 g of sugars per 100 g. The regular and wholegrain egg cakes from Albert Heijn and Jumbo mentioned here list 29.5 to 33.6 g per 100 g. Check the current label for any other egg cake.
Not necessarily. Albert Heijn lists 31 g of sugars per 100 g for both its regular and wholegrain egg cakes. At Jumbo, the wholegrain version lists 33.6 g, compared with 29.5 g for the regular version. So compare fibre and sugars separately.
An egg cake doesn’t have to replace a regular meal. Voedingscentrum recommends having a normal main meal after exercise as a way to get nutrients, including protein. If you’re having a snack on its own, consider the portion and what else you eat during the day.
Check the allergens on the packaging of the egg cake you’re buying. The product information discussed from Albert Heijn and Jumbo mentions egg, cereals containing gluten, milk and soya, among other allergens. However, ingredients vary between products and can change.
