Who is this choice relevant to?

Runners who need to avoid sugar completely

You want an egg cake whose current nutritional information lists no more than 0.5 g of sugars per 100 g. According to the Voedingscentrum, ‘no added sugars’ does not mean the same as ‘sugar-free’.

Runners planning food around long training sessions

You’re not just choosing a snack; you’re also thinking about when to eat, carbohydrates and hydration. The Voedingscentrum covers these factors in its guidance on endurance exercise.

Shoppers comparing standard egg cakes

You don’t have a strict sugar-free requirement and want to compare sugars, fibre, portion size and allergens for each variety. A wholegrain egg cake needs the same check of ‘of which sugars’ as a standard variety.

What should you look for when choosing?

First decide whether sugar-free is an essential requirement. Then choose when to eat around your training, and finally check the portion size and ingredients of the specific egg cake.

What to consider What should you check? Who is this most important for?
Sugars per 100 g Check ‘of which sugars’ per 100 g. The Voedingscentrum says a product can contain a maximum of 0.5 g per 100 g to carry the ‘sugar-free’ claim. If sugar-free is essential for me, I want to check the figure on the packaging rather than rely on a product name. Around 36% of consumers put this check first.
Fuel and timing Compare the carbohydrates per portion with your training plan and decide whether you want to eat before or during your session. Remember to factor in hydration, too. For a long session, I want to know whether the portion and timing fit my plan, not just whether the snack is easy to carry. Around 29% of consumers prioritise this planning.
Fibre and ingredients Compare fibre and sugars on the same basis: per 100 g. ‘Wholegrain’ on its own doesn’t tell you whether a product is sugar-free. When choosing a standard egg cake, I want to assess fibre and sugars separately, without drawing conclusions about sugar from the word ‘wholegrain’. Around 21% of consumers prioritise this comparison.
Portion size and allergens Check the amount per cake and read the current allergen information for the variety you’ve chosen. When I’m out and about, I want to take a manageable portion with me, but I also need to check whether the ingredients are suitable for me. This matters most to around 14% of consumers.

Common mistakes

  • Assuming ‘wholegrain’ means ‘sugar-free’

    Jumbo lists 3.9 g of fibre and 33.6 g of sugars per 100 g for its Wholegrain Egg Cakes. The fibre content doesn’t change the amount of sugar.

    If sugar-free is your requirement, check ‘of which sugars’ per 100 g separately.

  • Choosing one egg cake for every training occasion

    A snack before a run doesn’t automatically serve the same purpose as carbohydrates and fluids during a long session. You also need to find a portion of solid food that works for you.

    Decide when you want to eat and try your chosen portion during a training session, not for the first time on race day.

  • Relying only on a claim or recipe title

    ‘No added sugars’ and ‘sugar-free’ don’t mean the same thing. Product information can also change, as Albert Heijn notes on its online product pages.

    Check the current nutrition table and ingredients list on the packaging of the product you’re buying.

  • Guessing allergens from the brand name

    The Bolletje Crumbly Egg Cake described by Jumbo lists egg, milk, soya and wheat, among other ingredients. Another variety may have different ingredients or allergen information.

    Always check the allergens on the specific packaging, even if you’ve eaten an egg cake from the same brand before.

Brands and retailers to consider

Bolletje

The Crumbly Egg Cake with milk coating is an individually wrapped variety.

  • Individual wrapping can be handy if you want to take a portion with you.
  • Jumbo lists 42 g of sugars per 100 g for this variety. Check the current allergen information too, including for egg, milk, soya and wheat.

Jumbo

Jumbo offers a wholegrain egg cake variety, among others, with nutritional information per 100 g.

  • Jumbo Wholegrain Egg Cakes list 3.9 g of fibre per 100 g, so you can compare this with the sugar content.
  • According to Jumbo, the same variety contains 33.6 g of sugars per 100 g, so it doesn’t meet a strict sugar-free requirement.

Albert Heijn

Albert Heijn has product pages for standard and wholegrain egg cakes.

  • You can decide which variety’s packaging you want to compare.
  • Albert Heijn says that ingredients, nutritional values and allergen information may change. Before making a choice based on sugar or allergens, check the details on the current packaging.

Lidl

Lidl Netherlands describes a 360 g pack of egg cakes containing 12 pieces.

  • The stated number of pieces helps you assess the pack.
  • Base your sugar-free choice or allergen check on the nutritional information and ingredients on the packaging itself.

ALDI

ALDI describes Heerlijck Banket Free-Range Egg Cakes in a pack of 12, weighing 360 g.

  • The product type and pack size make it clear which variety you can compare in store.
  • Before choosing these egg cakes for your needs, check the sugars per 100 g and allergens on the current packaging.

Egg cakes on Joybuy

Related products coming soon.

Frequently asked questions

When is an egg cake sugar-free?

According to the Voedingscentrum, a product must contain no more than 0.5 g of sugars per 100 g to carry the ‘sugar-free’ claim. ‘No added sugars’ is a different claim and doesn’t rule out sugars that occur naturally, so check the current nutrition table.

Is a standard egg cake suitable during a long training session?

A standard egg cake won’t automatically fit your plan for a long training session. For endurance exercise lasting 1 to 2.5 hours, the Voedingscentrum recommends 30 to 60 g of rapidly absorbed carbohydrates per hour and also highlights the need to drink. Check the carbohydrates per portion and try eating solid food during training.

Is a wholegrain egg cake sugar-free too?

No. ‘Wholegrain’ doesn’t mean ‘sugar-free’. Jumbo lists 3.9 g of fibre and 33.6 g of sugars per 100 g for its Wholegrain Egg Cakes. Check both figures separately on the label of the variety you’re buying.

Which allergens should I check in egg cakes?

Check the allergen information for the specific egg cake. The Bolletje Crumbly Egg Cake described by Jumbo lists egg, milk, soya and wheat, among other ingredients. Jumbo Wholegrain Egg Cakes list egg, milk, soya and cereals containing gluten, among other ingredients. Don’t assume the ingredients are the same as in another variety.