Cyclists looking to try solid food
You’re looking for a portion-controlled snack to complement what you eat and drink during a gentle or moderately intense ride. An egg cake alone isn’t a complete plan for a longer ride.
Who is this relevant to?
Cyclists who are prone to digestive discomfort
You want to know what portion you can tolerate before a more demanding ride. Wielervoeding.nl points out that large amounts of fat, fibre and protein just before or during strenuous exercise can slow stomach emptying. Your overall carbohydrate and fluid intake also deserve attention.
Cyclists who want to eat something before setting off
You’d rather have a planned snack before you start than eat while cycling. Adjust the portion to fit around your other food and the time you’ll set off; the Netherlands Nutrition Centre recommends having a meal around two to three hours before exercise.
What should you look for when choosing?
Start by thinking about when you want to eat the egg cake: you might choose a different portion before setting off than you would while cycling. Then compare the label for the amount you’ll actually eat and see how well you tolerate it on the go.
| What to consider | What should you check? | Who is this most important for? |
|---|---|---|
| Carbohydrates per portion | Check the weight per cake and the carbohydrates per 100 g. Remember to include other food and drink too. | On a longer ride, I want to know how much carbohydrate the portion I eat provides. For around 36% of consumers, being able to work this out is the main priority. |
| Digestive comfort | Compare fat and fibre per 100 g, and try out the portion size and timing during a training session. | If I’m prone to discomfort during intense cycling, I want to find out first how well I tolerate this cake. Around 29% of consumers put comfort first. |
| Taking it with you and eating it | Check the packaging and size of each cake. Think about whether you can eat it during a more relaxed part of your ride. | I want to be able to take a familiar snack with me and eat it at a suitable time. For around 21% of consumers, convenience is the main consideration. |
| Eating before setting off | Check the portion size and plan when you’ll eat it around your other meals. | I’d rather eat before setting off than while cycling, and want to choose a suitable portion. Around 14% of consumers prioritise eating before they set off. |
Common mistakes
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Relying on an egg cake as your complete on-the-go plan
An egg cake provides carbohydrates, but on a longer ride it’s what you eat and drink overall that counts. According to the Netherlands Nutrition Centre, consuming 30 to 60 g of fast-absorbing carbohydrates per hour during endurance exercise lasting one to two and a half hours may help improve performance. Albert Heijn lists 61 g of carbohydrates per 100 g for AH Eierkoeken, with a portion size of 30 g. That’s around 18.3 g of carbohydrates per cake.
Base your calculations on the portion you actually eat, include your other food and drink in your plan, and try it out during a training session first.
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Assuming all egg cakes are alike
A crumbly cake with a milk coating has a different nutritional profile from a classic egg cake. Albert Heijn lists 12 g of fat and 2.5 g of fibre per 100 g for Bolletje Brosse Eierkoek Melk, compared with 3.7 g of fat and 1.4 g of fibre for AH Eierkoeken. These figures alone don’t tell you how an individual cyclist will tolerate a cake.
As well as carbohydrates, compare fat, fibre, portion size and ingredients. If you have a sensitive stomach, try a new variety during a gentle training session first.
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Trying a new cake for the first time on a hard ride
According to Duursport, a high concentration of carbohydrates can put a strain on your stomach and intestines. How you react to food on the go depends not only on the cake, but also on how much you eat and when you eat and drink.
Try out the type of cake, portion size and timing during training so you can work out what suits you.
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Not checking the current ingredients
Egg cakes can contain ingredients that matter if you have an allergy or intolerance. Ingredients and nutritional composition can also vary or change between varieties.
Before eating, check the allergen information on the current packaging. Don’t rely solely on the product name or a label you looked at previously.
Brands worth comparing
Albert Heijn
Albert Heijn offers several types of egg cake, including classic, Brabant-style and smaller varieties. The label for each variety makes it easier to compare portions.
- For AH Eierkoeken, Albert Heijn lists a portion size of 30 g and 61 g of carbohydrates per 100 g.
- The listed portion size for AH Brabantse Eierkoeken is different, at 55 g. Don’t assume each cake contains the same amount of carbohydrates.
Bolletje
Bolletje Brosse Eierkoek Melk is a crumbly variety with a milk coating, individually wrapped by the piece.
- The individual packaging can be handy if you want to take a cake with you.
- Albert Heijn lists 12 g of fat and 2.5 g of fibre per 100 g for this variety. Try it beforehand to see whether it suits the time you plan to cycle.
Jumbo
Jumbo’s product information shows that its multigrain and crumbly egg cakes have different nutritional profiles.
- For Jumbo Meergranen Eierkoeken, Jumbo lists 50.9 g of carbohydrates and 5.0 g of fat per 100 g. For Jumbo Brosse Eierkoeken, it lists 56.4 g of carbohydrates and 3.8 g of fat per 100 g.
- The relevant Jumbo product pages state that these varieties are no longer available online. Check the current range and label before using these figures.
Joybuy products
Related products will be available soon.
Frequently asked questions
Do I need an egg cake for a ride lasting less than an hour?
No, an egg cake isn’t essential for every short bike ride. The Netherlands Nutrition Centre says that people who follow the Dutch Wheel of Five guidelines generally have enough energy to exercise. Choose a cake if it fits into your usual eating routine, not simply because cycling automatically calls for one.
How should I count an egg cake towards my intake on a longer ride?
Add the carbohydrates in the portion you eat to those from your other food and drink. For endurance exercise lasting one to two and a half hours, the Netherlands Nutrition Centre gives 30 to 60 g of fast-absorbing carbohydrates per hour as an amount that may help improve performance. Based on the figures listed by Albert Heijn, one 30 g AH Eierkoek contains around 18.3 g of carbohydrates. Try out your overall food and drink plan during a training session first.
Which egg cake should I try if I’m prone to digestive discomfort?
Start with a small portion of a variety whose nutritional profile you can compare, and try it during a gentle training session. According to Wielervoeding.nl, large amounts of fat, fibre and protein just before or during strenuous exercise can slow stomach emptying. That means no egg cake is guaranteed to be comfortable for everyone to eat while cycling.
Where can I check the allergens in an egg cake?
Check the allergen information on the current packaging for the exact variety you plan to eat. Egg cakes can vary in composition, and ingredients may change. If you have an allergy or intolerance, don’t rely on the general name ‘egg cake’.
When should I eat a larger egg cake before cycling?
Plan a larger egg cake as part of what you eat before setting off, rather than as a meal replacement. The Netherlands Nutrition Centre recommends eating a meal around two to three hours before exercise. Try out the timing and portion of any extra food during training to see what you can tolerate.