A multipack of plain or wholemeal egg cakes can be handy if you’re looking for snacks to share with running friends or to have across several training sessions. But an egg cake is no substitute for a well-thought-out eating and drinking plan for a long run. Choose a pack size that you can use up, and pay particular attention to when you eat it, the portion size and how well you tolerate it. The wholemeal versions reviewed contain more fibre than the plain AH version, while the coated version reviewed contains more fat and sugars.
A pack containing several pieces could suit a running group, a household or several training days. Think about how many portions you’ll actually use and how to store the pack once it’s open. Don’t treat egg cakes as your complete nutrition plan for a long run.
If eating just before a run doesn’t always agree with you, a familiar portion and the timing matter more than the size of the pack alone. Voedingscentrum notes that large meals just before exercise can cause stomach complaints, and that foods high in fibre, fat and protein stay in the stomach for longer.
Plain, wholemeal and coated egg cakes differ in nutritional value. Compare fibre, fat and sugars per 100 g and per portion. If you need to avoid certain ingredients, check the current ingredients and allergen information every time you buy.
First decide when and who you’ll be eating the egg cakes with. Then compare the number of portions and the nutritional information for the exact versions you’re considering.
| What to consider | What to check before buying | Who is this important for? |
|---|---|---|
| Timing and how well you tolerate it | Check the portion size and the amount of fibre and fat; try your chosen snack on a regular training day. | If I want to eat something shortly before running, I want to know which portion size agrees with me. Around 38% of consumers prioritise timing and how well they tolerate a food. |
| Sharing and storage | Compare the number of pieces or portions with how you plan to use them, and check the storage advice for once the pack is open. Albert Heijn lists 12 portions of 30 g for its plain and wholemeal packs; Jumbo lists 10 portions for its 300 g wholemeal pack. | For a running group or several training days, I want enough pieces to share without leaving an opened pack for too long. For around 31% of consumers, being able to share is the top priority. |
| Nutritional value and allergens | Compare nutritional values per 100 g and per portion, and check the current ingredients and allergen information. The plain AH version reviewed contains 1.4 g of fibre per 100 g; the wholemeal versions reviewed from Albert Heijn and Jumbo list 3.5 g and 3.9 g per 100 g respectively. | When I’m choosing between plain, wholemeal or coated egg cakes, I want to know what they contain and be able to spot any ingredients I need to avoid. For around 31% of consumers, this is the top priority. |
A pack with lots of portions doesn’t answer the question of what to eat and drink during a long training session. Voedingscentrum covers carbohydrates and fluids as part of nutrition for endurance sports; the pack size alone won’t tell you whether an egg cake is right for you while running.
Plan when to eat and drink separately, and don’t try a new product or a larger portion for the first time during an important long run.
The wholemeal egg cakes from Albert Heijn and Jumbo reviewed contain more fibre per 100 g than the plain AH version reviewed. According to Voedingscentrum, high-fibre foods can stay in the stomach for longer, so timing matters.
Compare the nutritional information and try your chosen version and portion during a regular training session.
Jumbo’s product information lists 12 g of fat and 42 g of sugars per 100 g for Bolletje Brosse Eierkoeken met melklaagje. The plain AH Eierkoeken reviewed list 3.7 g of fat and 31 g of sugars per 100 g. Packaging and nutritional value are therefore two separate considerations.
Compare both versions per 100 g and per portion. Choose individually wrapped pieces only if that makes them easier for you to share or take with you.
A description such as ‘wholemeal’ or ‘coated’ doesn’t tell you which allergens are in a particular version. Ingredients and recipes can also change.
Check the current ingredients list, allergen information and any warning about the possible presence of other allergens every time you buy.
These brands offer examples of different pack sizes and varieties. Always compare the specific egg cake, not just the brand name.
Albert Heijn lists both plain and wholemeal AH Eierkoeken in 360 g packs containing 12 portions of 30 g.
Jumbo lists its wholemeal egg cakes in a 300 g pack containing 10 portions.
According to Jumbo’s product information, Bolletje Brosse Eierkoeken met melklaagje are a coated variety, with 10 individually wrapped pieces.
ALDI Nederland lists Heerlijck Banket Scharreleierkoeken in a pack of 12 pieces weighing 360 g.
Whether an egg cake sits well just before a run depends on when you eat it, the portion size and how well you tolerate it. Voedingscentrum recommends having a proper meal around two to three hours before exercising, and warns that a large meal just beforehand can cause stomach complaints. Try an egg cake during a regular training session first.
No. The number of egg cakes in a pack doesn’t tell you what you’ll need to eat and drink during a long run. For prolonged, intense exercise, Voedingscentrum also discusses fluids and other ways of taking in carbohydrates. Choose what to take with you based on a plan you’ve tested during training.
Choose based on when you’ll eat them and the ingredients you’re looking for, rather than the word ‘wholemeal’ alone. The wholemeal versions from Albert Heijn and Jumbo reviewed list 3.5 g to 3.9 g of fibre per 100 g, compared with 1.4 g per 100 g for the plain AH version reviewed. A lower fibre content doesn’t guarantee that a product will sit well just before a run.
Check the allergen information on the current packaging of the version you’re buying. The product information reviewed mentions egg and cereals containing gluten, among other things; some versions also list milk, soya or warnings about the possible presence of other allergens. Don’t rely on the product name or the ingredients in a different version.
Follow the storage advice on the packaging. For the plain and wholemeal versions reviewed, Albert Heijn says to store them in a cool, dry place and close the pack securely after use; Jumbo says to store the wholemeal version reviewed in a dry, dark place.
