People short on time before a workout
You want a small snack to curb your hunger without having a large meal just before you start. The Netherlands Nutrition Centre recommends keeping the portion small.
Who is this relevant to?
People who want to decide their portion in advance
You’d rather take a measured amount with you than choose how much to eat from a large pack as you go. A two-biscuit pack or a small bag can help, as long as you also check how much it contains.
Shoppers checking ingredients and allergens
You check the current packaging before choosing a biscuit. Biscuits may contain ingredients such as wheat, soya, milk, egg or nuts; the allergens vary from product to product.
What should you look for?
For a regular workout, first decide when you’ll eat and how much you want to have. Then use the packaging and nutritional information to compare biscuits of the same type.
| What to consider | What should you check? | Who is this most important for? |
|---|---|---|
| Timing and stomach comfort | How soon before your workout will you eat? The Netherlands Nutrition Centre advises against having a large portion or a product high in fat, protein or fibre just before exercise. | If I’m about to work out, I want something small to curb my hunger without feeling full. For around 33% of consumers, timing is the main consideration when choosing. |
| Portion and portability | Check how many biscuits are in each bag and the weight of the amount you actually want to eat. | When I’m out and about, I want to decide in advance how many biscuits to take with me. For around 27% of consumers, a measured portion is the most important factor. |
| Ingredients and nutritional content | Compare similar biscuits per 100 g, then check the nutritional values for your planned portion, including fat, sugars and fibre. | The word ‘mini’ doesn’t tell me what’s in my snack, so I check the label first. For around 27% of consumers, ingredients and nutritional content are the main consideration. |
| Allergens and ingredients | Read the current ingredients list, the stated allergens and any warnings about possible traces. | If I need to avoid certain ingredients, I can only choose once I’ve checked the packaging. This is the first consideration for around 13% of consumers. |
Common mistakes
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Assuming mini means a lighter nutritional profile
A smaller biscuit doesn’t automatically have different nutritional values per 100 g. For example, Lotus Biscoff lists 19 g of fat per 100 g for its standard speculoos biscuits, while Albert Heijn lists 18 g of fat per 100 g for AH Roomboter gevulde koeken mini. These are different types of biscuit, too.
First decide how much you want to eat, then compare similar products per 100 g and per portion you intend to have.
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Assuming a whole bag is the same as one biscuit
According to Albert Heijn’s product information, a Lotus Biscoff Snack Pack contains two biscuits per bag; each biscuit weighs 7,75 g.
Check the number of biscuits and the amount in each bag before deciding what to take with you.
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Guessing allergens from the brand alone
Ingredients vary between types of biscuit and can change. The Netherlands Food and Consumer Product Safety Authority stresses that allergens must be clearly stated on the label.
Check the current packaging of the product you’ve chosen, even if you’ve bought it before.
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Assuming a limited-time offer is currently available
Lidl’s page for Mini star biscuits only gives an in-store offer period of 14 to 20 September. This doesn’t tell you whether the product is currently available.
Check the latest product information or the shop shelf before buying.
Brands to consider
Lotus Biscoff
Worth considering if you’re looking for speculoos in a clearly portioned pack. Albert Heijn lists eight bags in its Snack Pack, with two biscuits in each.
- The two-biscuit pack makes it easy to choose your portion in advance.
- Lotus Biscoff lists 19 g of fat and 38,1 g of sugars per 100 g for its standard speculoos biscuits. Also check the allergens for the variety you choose; a smaller pack doesn’t change the ingredients.
Albert Heijn
The supermarket’s own brand includes AH Roomboter gevulde koeken mini, for which Albert Heijn lists a portion size of 30 g.
- The product information includes a portion size, ingredients, allergens and nutritional values.
- A butter-filled biscuit with almond paste is a different type of product from a plain biscuit. Don’t compare them as if their portions were interchangeable.
Jumbo
Jumbo’s mini biscuit range includes different types of products, such as mini chocolate biscuits and mini syrup waffles.
- You can choose the type of biscuit and pack size before checking the product information.
- The range alone doesn’t tell you how large your actual portion will be or what’s in the biscuit you choose.
Biscotto
This ALDI own-brand range includes Mini Biscuits, which ALDI describes as a 225 g pack containing six individual packs.
- The individual packs make it easy to take a set amount with you.
- According to ALDI, these Mini Biscuits have a milk and white chocolate filling. Check the amount in each pack and the latest nutritional information before comparing them with a plain biscuit.
Lidl
Lidl has featured Mini star biscuits with milk or white chocolate as a limited-time in-store product.
- The listed format of six packs, each containing six biscuits, makes the number of biscuits clear.
- A temporary product page doesn’t confirm current availability. Check the latest packaging and product information if you’re considering these biscuits.
Biscuits and wafers at Joybuy
This selection includes a chocolate biscuit and two chocolate wafers in small packs or multipacks. For a snack before a regular workout, don’t choose on pack size alone: decide your portion and check the latest nutritional information and allergens.
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Meito Pukupukutai Chocolate Strawberry Wafer – 16,5 g per pack
If you want to take a measured amount with you before exercising, this pack contains one 16,5 g wafer. Check the nutritional information and allergens on the current packaging before deciding whether this snack is right for you.
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Lu Scholiertje Milk Chocolate Biscuits – 150 g
If you want to portion out chocolate biscuits for each snack break, decide in advance how many you’ll have. The pack contains 150 g; check the label for the weight of your portion and the allergens.
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KitKat Gold Wafer Chocolate Salted Caramel Flavor – 9 pieces
If you want to choose your portion by the piece, you can decide how many of these nine chocolate wafers to take with you. If you need a sealed portion, check whether the pieces are individually wrapped, and read the latest allergen information.
Frequently asked questions
Can I eat a mini biscuit just before exercise?
A small portion may suit you if you’re hungry before a regular workout. The Netherlands Nutrition Centre advises against having a large portion or products high in fat, protein or fibre just before exercise. When choosing, also consider how soon you’ll be starting and how you feel eating at that point.
Do I need a sports bar or sports gel for a regular workout?
According to the Netherlands Nutrition Centre, most people who exercise don’t need specialist sports products. A mini biscuit is not a substitute for a plan tailored to prolonged, intensive exercise either.
How do I compare two types of mini biscuits?
First compare similar biscuits based on their nutritional values per 100 g, then check the portion you actually want to eat. The Netherlands Nutrition Centre notes that nutritional values per portion can be harder to compare when the portion sizes differ.
Where can I find the allergens in a mini biscuit?
Read the allergen information on the current packaging of the specific product. The Netherlands Food and Consumer Product Safety Authority stresses that allergens must be clearly stated on the label; don’t rely solely on a brand name or product information you’ve seen before.