Mini egg cakes can work well if you want a small snack that you can count out before or around a training session. Check the current nutritional information and the weight of your portion before adding them to a carbohydrate plan. For long training sessions, they are not an automatic substitute for a plan that also covers drinks, when to eat and what is practical to take in while running.
If you don't want to eat a whole egg cake, you can count out and weigh a mini portion in advance. The Netherlands Nutrition Centre advises against eating a large portion just before exercise, so check the pack to see how much your chosen portion weighs.
For a long training session, you'll want to know how a snack contributes to your carbohydrate plan, and when you can eat and drink. A mini egg cake is easy to plan in only if you can work out the carbohydrates in your chosen portion and have tested whether eating while running is practical for you.
If a product's composition is a deciding factor for you, check the ingredients and allergen information on the exact pack. Albert Heijn points out that product information can change, while the Netherlands Food and Consumer Product Safety Authority explains how allergens are listed on labels.
First decide whether you're looking for a small snack before or around training, or something that's easy to take with you and eat during a long session. Then check the portion size and nutritional information for the exact product.
A good fit if: you want to count out a small snack before or around a training session.
Consider: the mini size alone doesn't tell you how many carbohydrates are in your chosen portion.
A good fit if: a larger snack works with a planned mealtime, for example at home after training.
Consider: a large portion just before exercise is less in keeping with the Netherlands Nutrition Centre's advice.
A good fit if: solid food is difficult to carry or eat during a long training session.
Consider: include these products in your overall fuelling plan, and try your chosen combination during a training session first.
| What to consider | What to check when buying | Who it's important for |
|---|---|---|
| Portion and timing | Check the number of cakes, the net weight and the nutritional information per 100 g or per portion. | Before training, I want to measure out a small snack without having to eat a whole egg cake. For around 40% of consumers, portion control comes first. |
| Eating during long training sessions | Work out the carbohydrates in your portion and consider whether you can carry and eat the product easily while running. | During a long training session, I want to be able to eat and drink at the times I've planned. For around 30% of consumers, practical fuelling plans matter most. |
| Ingredients and allergens | Read the current ingredients list, allergen information and nutrition table on the exact pack. | If ingredients or allergens determine my choice, I want to be able to check the pack itself. For around 30% of consumers, checking the label is the deciding factor. |
Small cakes are easy to count, but the number of cakes alone doesn't tell you how many carbohydrates are in your portion. They also don't replace a hydration plan for a long training session.
Work out the carbohydrates using the current nutrition table, and include other food and drinks in your plan.
You won't yet know whether the portion you've chosen or the timing works for you. The Netherlands Nutrition Centre advises against eating a large portion just before exercise.
Try a small, familiar portion on a regular training day first, and see how it fits into your routine.
Albert Heijn says that ingredients and nutritional values can change. So a value you noted previously may no longer match the pack in your hand.
When you buy the product, check the ingredients, allergens and nutrition table on the pack again.
The name 'egg cake' doesn't tell you exactly which ingredients and allergens are listed for the version you've chosen.
Before deciding, check the current allergen information and any warnings on the exact pack.
Jumbo lists Mini Eierkoeken in a pack of 10, weighing 250 g, alongside other egg cakes in its range.
Albert Heijn lists AH Mini eierkoeken, as well as other egg cakes in its range.
Bolletje describes its Brosse Eierkoek Kaneel as a crisp, crumbly version. It's a different choice from a plain mini egg cake.
You can, as long as your chosen portion, when you eat it and your hydration plan work for your training session. Work out the carbohydrates using the current nutrition table, and try eating while running during a training session to see whether it's practical for you. The mini size alone won't tell you that.
Choose a mini size if you're mainly looking for a small, easy-to-count portion before or around training. A regular size may work for a larger planned mealtime; just before exercise, the Netherlands Nutrition Centre advises against eating a large portion.
Use the carbohydrates per 100 g on the current pack and calculate the amount for the weight of the number of cakes you plan to eat. If the pack also gives a value per portion, check that it matches the amount you've chosen.
Read the allergen information on the pack for the exact version, along with any additional warnings. The Netherlands Food and Consumer Product Safety Authority explains how allergens are listed in the ingredients list; don't rely on the product name or an online image alone.
