If you want to decide on your portion in advance
You want to put a set amount in your gym bag without taking a large pack with you. A pack of two biscuits or one individually wrapped snack makes it easier to choose.
Who might find a small portion useful?
If you’re thinking about when you’ll train
You’re looking for something small to have on the go, but don’t necessarily consider it sports nutrition. The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or fibre just before exercise.
If you need to check ingredients
You want to be able to check before eating whether a product contains allergens that are relevant to you. To do so, read the ingredients and allergen information on the current packaging.
What should you look for when choosing?
First decide how much you want to take with you. Then compare the nutritional information and ingredients of the specific product, especially if you plan to eat it shortly before exercising.
| What to consider | What to check before buying | Who is this most important for? |
|---|---|---|
| Portion and packaging | Check the number of biscuits in each pack and the amount per portion. If you’re taking loose biscuits, you can set aside a portion at home. | If I only want to take one small snack, a pre-portioned pack helps me choose how much to take. Portion control is the top priority for around 42% of consumers. |
| When you’ll eat it | Compare the portion size and the stated amounts of fat, protein and fibre if you plan to eat the snack shortly before exercising. | Before a workout, I don’t want a large portion in my bag that I won’t enjoy eating at that point. An estimated 33% of consumers put the timing of their workout first. |
| Ingredients and allergens | Read the current ingredients list, allergen information and any cross-contamination warning on the packaging. | If I need to avoid an ingredient, I want to be able to check before eating the biscuit. This is the main concern for around 25% of consumers. |
Common mistakes
-
Assuming ‘mini’ automatically means a set portion
According to Albert Heijn’s product listings, a standard pack of Lotus Biscoff Speculoos contains around 32 loose biscuits, while the Snack Pack contains eight sachets, each with two biscuits. So the size of each biscuit doesn’t determine how many you take with you.
Choose a multipack if you want to decide on the amount in advance. If you’re taking loose biscuits, put the portion you want in a separate container at home.
-
Confusing convenient wrapping with suitable nutritional content
Individual packaging doesn’t tell you how much sugar or saturated fat the snack contains. Nor does it make a biscuit a sports food.
Compare the nutritional information per 100 g and per portion on the label, as well as the amount you actually want to take with you.
-
Relying only on an online allergen list
A product name or type of packaging doesn’t tell you which allergens are present. The ingredients in the product you buy are what matter when making your choice.
Check the current packaging before buying and eating the product, including the allergen information and any cross-contamination warnings.
-
Assuming a biscuit is an obvious choice for a workout snack
The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or fibre just before exercise. A small pack doesn’t answer the question of whether it’s right for the time you plan to eat it.
Think about when you want to have the snack, then consider the portion size and nutritional information of the product you’ve chosen.
Brands to consider
Lotus Biscoff
The Speculoos packs reviewed offer a choice between loose biscuits and pre-portioned sachets.
- According to Albert Heijn’s product listings, the Snack Pack contains eight sachets, each with two biscuits.
- With the standard pack of around 32 loose biscuits, you’ll need to decide how many to take with you. Check the current allergen information for both options.
Albert Heijn
The own-brand range includes a chocolate and caramel biscuit in individually wrapped portions for when you’re out and about.
- AH Chocolade mini's karamel biscuit is an option if you want to take one wrapped snack with you.
- Check the nutritional information and allergens too; the number of wrappers tells you nothing about these.
Jumbo
The mini biscuit category includes different types of packaging to compare.
- You can compare products in the same biscuit category by how they’re portioned and by their labels.
- Check that the specific product is currently available before counting on taking it with you.
ALDI, Biscotto en Golden Bridge
Within these product ranges, packs of two are worth considering if you want to choose a small amount in advance.
- ALDI describes Golden Bridge Meergranen Biscuits as nine packs of two, and Biscotto Chocoladekoekjes as individually packed in pairs.
- Compare the label of the specific product; the same pack format doesn’t mean the ingredients or nutritional content are the same.
Biscuits and snacks on Joybuy
This selection includes a chocolate biscuit, a wafer and biscuit sticks. First decide whether you’re looking for a standard biscuit or would also consider a different type of snack, then check how much each portion contains.
Image unavailable
Lu Scholiertje Milk Chocolate Biscuits 150 g
A chocolate biscuit for anyone who wants to decide at home how many to put in their gym bag.
The pack contains 150 g. Check the pack for the amount per portion and allergen information.
Image unavailable
Meito Pukupukutai Chocolate Strawberry Wafer 16.5g/Pack
An alternative for anyone considering a chocolate and strawberry wafer; this isn’t a standard biscuit.
The product name states 16.5g/Pack. Read the ingredients and allergen information on the current packaging.
Image unavailable
Glico Pocky Cookie Bar Chocolate Flavor 47g IN
Biscuit sticks for anyone who wants to take a different kind of snack and choose their own portion.
The product name states 47g and the variant IN. Check how many sticks you’ll have per snack, and read the current allergen information.
Frequently asked questions
Is a mini biscuit suitable just before exercise?
A mini biscuit isn’t automatically suitable just before exercise. The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or fibre at that time. So consider when you’ll eat it, the portion size and the product’s nutritional information.
Does vegan on the Lotus Biscoff Snack Pack also mean allergen-free?
No. Albert Heijn’s product listing says the Snack Pack is suitable for vegans, but also lists wheat and soya. A vegan label doesn’t replace checking the ingredients and allergen information on the current packaging.
Where can I find allergen information for a packaged biscuit?
Check the current packaging of the biscuit. The Netherlands Food and Consumer Product Safety Authority says that pre-packed foods must include the legally required information about 14 allergens. Also check for any cross-contamination warnings that are relevant to you.