A mini biscuit can work if you want a small bite shortly before exercise and know that portion sits well with you. The word ‘mini’ alone doesn’t tell you how much you’ll eat. Compare portion sizes, nutritional values per portion and allergens. The Netherlands Nutrition Centre advises against choosing large portions or foods high in fat, protein or fibre just before exercise.
If you’re training after work or while out and about, choosing a small portion in advance can be more practical than having a larger snack. It’s an addition, not a replacement for your usual meal planning.
Labelled serving sizes vary between mini biscuits. If you want to plan how much you eat, check the grams per portion and compare carbohydrates, fat and energy on the same portion basis.
If you have an allergy or dietary requirement, the information on the packaging of the specific product you choose is what matters. The product examples listed have different ingredients and allergen warnings.
First, work out how long it is until your training session and how much you want to eat. Then use the nutritional information per portion to compare mini biscuits, rather than relying on the name or packaging alone.
| What to consider | What to check when buying | Who it matters most to |
|---|---|---|
| Time until training | Compare your chosen portion and the amount of fat per portion, taking into account how soon you’ll be exercising. | If my training is about to start, I want to avoid a snack that feels too heavy. For around 31% of consumers, timing and stomach comfort are the main considerations. |
| Portion control | Check the grams per labelled portion and the number of portions in the pack. If you want individually wrapped biscuits, check whether they are individually packaged. | I can easily eat more than I planned from an open pack, so I want to set a portion aside in advance. Around 31% of consumers say portion control is their top priority. |
| Carbohydrates per portion | Compare the carbohydrates in your chosen portion and take into account what you’ve already eaten and how long you’ll be exercising. | For a longer or more strenuous session, I want to know how many carbohydrates my snack actually contains. This is the main buying consideration for around 25% of consumers. |
| Ingredients and allergens | Read the ingredients and allergen information on the current packaging, including any ‘may contain’ warnings. | If I have an allergy or dietary requirement, I need to know whether this particular product is suitable; a general product name isn’t enough. Around 13% of consumers put this check first. |
Small biscuits can come loose in a larger bag. The labelled portions on the product pages listed range from 8 g to 27 g, so the product name doesn’t limit how much you take from the bag.
Check the grams per portion and set aside the amount you want to eat in advance.
Even a small biscuit can contain a considerable amount of fat in your chosen portion. This matters if you’re exercising shortly afterwards: the Netherlands Nutrition Centre advises avoiding foods high in fat just before exercise.
Compare the fat per portion and choose an amount you already know works well for you.
A size mentioned previously may no longer be available. For example, Jumbo says its individually wrapped Jumbo Mini Stroopwafeltje, in a pack of 18 × 8 g, is no longer part of its online range.
Check the current product and read the label again when you buy it, especially if portion size or allergens are important to you.
A mini biscuit doesn’t provide fluids or replace your usual meal planning. According to the Netherlands Nutrition Centre, most people who exercise can get the fluids and energy they need from everyday foods.
Plan food and drink around your training separately; consider the biscuit as a small addition at most.
According to Albert Heijn, AH Stroopwafel mini karamel zeezout has a labelled portion size of 8 g, with 25 portions per pack.
Jumbo Mini Stroopwafels met Roomboter comes in a 300 g bag with around 12 labelled portions of 24 g.
The Lotus Biscoff sandwich vanille listed is a filled speculoos biscuit; the pack contains 14 biscuits weighing 154 g in total.
LU Bastogne Mini’s has a listed portion size of 27 g.
The product information listed for Oreo Mini Original gives a pack size of 110 g and a labelled portion of 25 g.
Lidl lists 316 g packs of Sondey Mini-roomboter stroopwafels containing around 37 biscuits. ALDI lists 300 g packs of Biscotto mini stroopwafels and 150 g packs of mini biscuits.
A small portion may work if you know it sits well with you. The Netherlands Nutrition Centre advises against choosing large portions or foods high in fat, protein or fibre just before exercise. Try your chosen amount during a regular training session first.
You don’t need a biscuit in order to exercise. According to the Netherlands Nutrition Centre, most people who exercise don’t need sports drinks, bars or gels, and can get the fluids and energy they need from everyday foods.
First compare the grams per labelled portion, then check the nutritional information for that portion. Albert Heijn lists 8 g per portion for AH Stroopwafel mini karamel zeezout, while the product information listed gives 24 g per portion for Jumbo Mini Stroopwafels met Roomboter, 25 g for Oreo Mini Original and 27 g for LU Bastogne Mini’s.
Read the allergen information on the packaging of the product you’re buying, even if you checked online beforehand. The Netherlands Food and Consumer Product Safety Authority explains the requirement for allergens to be clearly listed on labels. Lidl directs customers to the packaging for ingredients, allergens and nutritional information about its food products.
Not necessarily: the product information says Lotus Biscoff sandwich vanille is suitable for vegans, but also states that it may contain milk. If you have a milk allergy, check the allergen information on the specific pack rather than relying on the vegan label alone.
