Who is this choice for?

Marathon runner looking to cut down on sugar

You’re looking for a lower-sugar snack, but also want to know how many carbohydrates it provides and whether you’ll find the ingredients easy to tolerate during a long training session.

Runner planning food for a long run

You want to decide what to eat before or during a long training session, and how a snack fits into your plan for carbohydrates and fluids.

Biscuit lover who wants to keep eating kano biscuits

You want to know when a kano biscuit is simply a biscuit, and when it might be better to choose a different option that you’ve already tried before running.

What should you consider when choosing?

When you eat makes a difference: a biscuit enjoyed outside training doesn’t need to serve the same purpose as food you take along on a long run.

Regular kano biscuits

When: if you fancy a biscuit and don’t intend it to be a sugar-free snack or planned running fuel.

Consider: the varieties reviewed contain sugars and fat. Albert Heijn and Jumbo list 39 g and 36.8 g of sugars per 100 g respectively.

Lower-sugar ontbijtkoek

When: if a lower sugar content matters to you, particularly outside the period immediately around a run.

Consider: according to Albert Heijn, AH Ontbijtkoek zero still contains 4.9 g of sugars and 22 g of polyols per 100 g. The packaging warns that excessive consumption may have a laxative effect.

Fuel for a long run

When: if you want to top up your carbohydrates during a long, intense training session, following a plan you’ve already tried.

Consider: a gel, bar or drink isn’t automatically necessary or suitable. Count what you get per serving alongside what else you eat and drink.

What to consider What to check before buying Who it matters to
Carbohydrates during prolonged exercise Check the carbohydrates per serving and how the snack fits with what you eat and drink on the go. When I’m running for a long time at high intensity, I want to plan my carbohydrates as I go. Around 42% of consumers put fuelling plans first.
Less sugar Compare ‘of which sugars’ per 100 g and per serving, and read the exact claim on the packaging. I want to choose a lower-sugar snack without mistaking ‘zero’ for sugar-free. For around 33% of consumers, cutting down on sugar is their main concern.
Stomach comfort and portion size Check the serving size, fat and fibre content, and any warnings about polyols. Just before or during a run, I want to take something I can comfortably tolerate in a portion I’ve already tried. Stomach comfort and convenience come first for around 25% of consumers.

Common mistakes

  • Assuming ‘less sugar’ means ‘sugar-free’

    According to Albert Heijn, AH Ontbijtkoek zero contains 86% less sugar than AH Ontbijtkoek naturel gesneden, but it still lists 4.9 g of sugars per 100 g.

    Read the exact claim and compare the nutritional information per 100 g and per serving.

  • Relying on a kano biscuit as your entire long-run fuelling plan

    The kano biscuits reviewed provide carbohydrates, but one biscuit tells you nothing about the total amount you eat and drink during a long training session.

    Plan your portions and fluids together, and try the combination during training.

  • Trying a product containing polyols for the first time on an important run day

    Albert Heijn warns that excessive consumption of AH Ontbijtkoek zero and AH Kruidkoekreep zero may have a laxative effect.

    Try your chosen portion and timing during a training session first.

  • Eating a large or high-fat snack just before setting off

    Voedingscentrum advises against eating a large portion or foods high in fat, protein or fibre just before exercise, as they may cause gastrointestinal discomfort.

    At that point, stick to a small portion of something you’ve already tried around a run.

Brands to compare

Albert Heijn

The products mentioned offer a comparison between a regular kano biscuit and lower-sugar ontbijtkoek.

  • Albert Heijn lists 39 g of sugars per 100 g for AH Butter Kano Biscuits.
  • AH Ontbijtkoek zero isn’t a sugar-free alternative: according to Albert Heijn, it contains 4.9 g of sugars per 100 g and carries a warning about excessive consumption.

Jumbo

Jumbo Butter Kano Biscuits are a point of comparison for a regular kano biscuit.

  • Jumbo lists 61.2 g of carbohydrates per 100 g, of which 36.8 g are sugars, and 14.8 g of fat.
  • These product values don’t support a sugar-free claim.

Verkade

Maria and San Francisco Volkoren are biscuits you can compare by nutritional value, rather than kano biscuits.

  • Verkade lists 20.3 g of sugars per 100 g for Maria, and 22.3 g of sugars and 6.4 g of fibre per 100 g for San Francisco Volkoren.
  • Those figures alone don’t tell you whether a serving will feel comfortable to eat at the time you’ve chosen to run.

Joybuy products for this topic

Related products coming soon.

Frequently asked questions

Are kano biscuits sugar-free?

Not the varieties reviewed: Albert Heijn lists 39 g of sugars per 100 g for AH Butter Kano Biscuits, while Jumbo lists 36.8 g per 100 g for its Butter Kano Biscuits. Check the packaging for any other variety.

Does ‘zero’ on ontbijtkoek mean it contains no sugar?

No. According to Albert Heijn, AH Ontbijtkoek zero contains 4.9 g of sugars per 100 g. The claim of 86% less sugar compares this product with AH Ontbijtkoek naturel gesneden. Also check the nutritional information and ingredients on the packaging.

Can I eat lower-sugar ontbijtkoek just before a long run?

Try it during a training session first to see whether the portion and timing work for you. According to Albert Heijn, AH Ontbijtkoek zero contains polyols and carries a warning that excessive consumption may have a laxative effect. Voedingscentrum also advises against eating a large portion just before exercise.

When might gels, sports bars or sports drinks come in handy?

During prolonged, intense exercise, these products can be a practical way to take in planned carbohydrates, but they’re not usually needed for a short training session. For endurance exercise lasting 1 to 2.5 hours, Voedingscentrum suggests 30 to 60 g of fast-absorbing carbohydrates per hour as an amount that may help improve performance. Check what each serving provides and try your plan in advance.