An egg cake can be a handy source of carbohydrates around a long training session, but it only needs to be individually wrapped if you want to take a single cake with you. Compare the carbohydrate content per cake and consider when you’ll eat it, the ingredients and how you feel during training. The Netherlands Nutrition Centre also highlights the importance of drinking during prolonged exercise.
You want to know how many carbohydrates a cake contributes to what you eat during a long training session, and how to stay hydrated. The Netherlands Nutrition Centre covers both of these considerations for endurance sports.
You want to pop an individual cake in your bag or running belt without carrying an opened pack. Look for an explicit statement that each cake is individually wrapped; Jumbo says this is the case for Bolletje Brosse Eierkoek Kaneel.
You want to choose a portion that suits you around your run. According to the Netherlands Nutrition Centre, large portions and products high in fat, protein or fibre can cause discomfort for some people if eaten just before exercise.
Start by thinking about when you plan to eat the egg cake. Portion size and portability matter more when you’re running than when you’re eating at home.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Carbohydrates per portion | Compare the carbohydrates per cake or the portion you’ll actually eat; the value per 100 g won’t always tell you how much is in one cake. | For a long training session, I want to be able to work out how much a cake contributes to what I eat on the go. For around 31% of consumers, a carbohydrate portion they can calculate is the top priority. |
| Taking one cake with you | Check that the pack explicitly says ‘individually wrapped’ and that the size will fit in your bag or running belt. | If I want to take one cake with me, I don’t want to carry an opened pack. Individual wrapping is the top priority for around 31% of consumers. |
| When to eat it and portion size | Check the portion size and the amount of fat and fibre; try a new variety during a training session. | Before a run, I want to know how a portion suits me before taking it along on a longer session. For around 23% of consumers, this matters more than the other purchasing considerations. |
| Pack size and label | Check how many cakes are in the pack and read the current ingredients, allergen and nutrition information when you buy it. | For back-to-back training sessions, I want to know what’s in the pack and whether the label information still suits my needs. This is the main consideration for around 15% of consumers. |
A multipack doesn’t automatically mean each cake has its own wrapper. Jumbo says Bolletje Brosse Eierkoek Kaneel is individually wrapped, but you can’t assume this applies to other egg cakes.
Look for the words ‘individually wrapped’ on the pack. If there are no individual wrappers, you can use your own sealed container for taking one on the go.
The carbohydrates in one cake don’t tell you how much you’ll eat over the whole training session, and a cake won’t keep you hydrated. The Netherlands Nutrition Centre highlights both carbohydrates and fluids as important considerations for endurance sports.
Base your calculations on the portion you actually eat, and practise combining food and drink during training.
Portion sizes and ingredients vary between products. The Netherlands Nutrition Centre advises avoiding large portions and products high in fat, protein or fibre just before exercise if they cause discomfort.
Try a new variety on a training day and see what timing and portion size work for you.
A pack or product page you looked at previously may not show the same ingredients and allergens as the one you buy. Albert Heijn notes that product information can change.
Read the label on the current pack, especially if you need to check specific ingredients or allergens.
Brosse Eierkoek Kaneel is worth considering if you’re specifically looking for an individually wrapped cake.
AH Eierkoeken are a standard soft variety, with a stated portion size of 30 g per cake.
Jumbo lists nutrition information for both standard and wholemeal egg cakes, so you can compare the varieties on the same basis.
Heerlijck Banket free-range egg cakes are worth looking for in store if you want a pack containing several cakes.
Lidl lists egg cakes as a product sold in store in a pack of twelve.
Yes, if the portion is practical for you and you’ve already practised combining food and drink during training. Check how many carbohydrates are in the cake you’ll actually eat. The Netherlands Nutrition Centre says that both carbohydrates and fluids matter during prolonged exercise.
Not necessarily: when you eat it and how the portion suits you are just as relevant. Jumbo Volkoren Eierkoeken contain 3,9 g of fibre per 100 g; the Netherlands Nutrition Centre advises taking care with large portions and products high in fat, protein or fibre just before exercise.
No, a multipack doesn’t necessarily mean each cake has its own wrapper. Jumbo describes Bolletje Brosse Eierkoek Kaneel as individually wrapped; check the pack for other varieties if you want to take a single cake with you.
Read the ingredients and allergen information on the pack you buy. The egg cakes described here include ingredients such as egg, milk, soya and cereals containing gluten, but ingredients vary between varieties and can change.
