People short on time before a workout
You’re looking for something small, with a portion size you can control. So it’s not just the product that matters; you’ll also want to consider how long you have between eating and exercising.
Who is this choice for?
Endurance trainers planning their carbohydrate intake
You want to work out how many carbohydrates are in your actual portion and compare that with the duration of your exercise. Values per 100 g don’t tell you how much you’ll eat on their own.
People buying chocolates to give as a gift and enjoy themselves
A gift box could suit both plans, but if you’re eating around the time you exercise, you’ll want to know which chocolate and portion you’re choosing. Ingredients and allergens can vary between varieties.
What should you consider?
Rusk with chocolate sprinkles
When: If you want to choose the rusk and topping separately and measure out the amount yourself.
Trade-off: You’ll need the information from both packs and your actual portion sizes to work out the nutritional value of the combination.
Chocolates from a gift box
When: If the gift or the choice of different flavours is the priority.
Trade-off: With different chocolates and fillings, one nutritional value for the whole box is less useful when working out the value of a portion you’ve chosen.
First decide when you want to eat and how much you want to have. Then compare the nutritional information for the exact rusk, chocolate sprinkles or chocolates you’ve chosen.
| What to consider | What to check before buying | Who is it most relevant for? |
|---|---|---|
| Timing and portion size | Work out your actual portion and how long you have before your workout. The Netherlands Nutrition Centre suggests having a substantial meal around 2 to 3 hours beforehand and points out that a large meal shortly before exercise can cause stomach complaints. | If I’m exercising soon, I want to be able to have something small rather than eat a large meal just beforehand. An estimated 45% of consumers say timing and portion size are their top priorities. |
| Carbohydrates and exercise duration | Check the carbohydrates per 100 g and work out how much you’ll actually eat. The Netherlands Nutrition Centre discusses targeted carbohydrate intake specifically for endurance exercise lasting 1 to 2.5 hours, not as a general rule for every workout. | For a longer session, I want to know how many carbohydrates are in my own portion, rather than just comparing packs on a per-100 g basis. For around 33% of consumers, this is their main concern. |
| Ingredients and allergens | Check the rusk and topping separately, or read the information for each type of chocolate in a gift box. Also check the stated portion size and nutritional value. | If ingredients or allergens affect my choice, I want to know what’s in the specific variety; the name of a box or brand isn’t enough. An estimated 22% of consumers say this is their main consideration. |
What should you watch out for?
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Assuming a box of chocolates contains just one type
A gift box can contain different chocolates and fillings. The average nutritional value of dark chocolate won’t necessarily apply to a filled chocolate or a milk chocolate bar from the same box.
Read the nutritional information and ingredients for the box you’ve chosen, and check which portion you’ll actually have.
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Taking values per 100 g as values for a portion
You won’t necessarily eat the same amount of rusk, chocolate sprinkles and chocolate. So a figure per 100 g won’t tell you what your combination or chosen piece contains.
Use the weight of your own portion when comparing nutritional values. Only use a carbohydrate target for the type of endurance exercise it’s intended for.
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Assuming rusk contains iodine
According to the Netherlands Nutrition Centre, bakers aren’t required to use baker’s salt. So you can’t tell from the product name whether a particular rusk is made with iodised baker’s salt.
Check the ingredients list if the use of baker’s salt is relevant to your choice.
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Having a large portion just before your workout
The Netherlands Nutrition Centre warns that a large meal immediately before exercise can cause stomach complaints. Even a snack you put together yourself can end up being bigger than you intended.
It’s best to have a substantial meal earlier. If you’re eating closer to your workout, take into account how much you can comfortably manage.
Brands to consider
Bolletje
Relevant if you’re considering rusk. The dark wholemeal rusk described in the product information is a specific variety; the details don’t apply to all Bolletje rusks.
- For this dark wholemeal variety, Joybuy lists 61 g of carbohydrates and 10 g of fibre per 100 g.
- The same variety lists wheat, oats, barley and sesame. Check the packaging again if you choose a different Bolletje variety.
De Ruijter
A relevant option if you want to choose chocolate sprinkles separately to top your rusk. The information given is for Specials Intens Puur.
- For this variety, Albert Heijn lists a 200 g pack and ingredients including cocoa powder, sugar and cocoa butter.
- The product information also lists milk fat and soya lecithin, and states that milk protein and lactose may be present. Read the label for the variety you choose.
Venz
A relevant option if you’re looking for milk chocolate sprinkles to pair with rusk.
- For the milk chocolate variety described, Albert Heijn lists 70 g of carbohydrates per 100 g, of which 69 g are sugars.
- Milk, lactose and soya are listed for this variety. Check the current packaging; these values and allergens don’t necessarily apply to other Venz products.
Jumbo
A useful option if you want to compare supermarket own-brand chocolate sprinkles with other brands as a separate topping.
- Jumbo’s chocolate sprinkles category includes its own milk and dark chocolate sprinkles, as well as products from De Ruijter and Venz.
- A category overview isn’t a substitute for checking the ingredients and nutritional information on the individual pack.
Products for both options
These products include rusk and chocolate sprinkles to combine yourself, as well as a chocolate gift box. For rusk with chocolate sprinkles, choose the two items separately; for the gift box, the nutritional information depends on the chocolates and portion you have.
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Venz milk chocolate sprinkles 400 g
A separate topping if you want to choose how much chocolate sprinkles to put on your rusk; you can choose the rusk separately.
400 g pack. For nutritional calculations, check the current portion values on the packaging. Also look for information about milk, lactose and soya.
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Bolletje wholemeal rusk, 13 pieces
A rusk base for adding your own topping and choosing your portion; you can choose the chocolate sprinkles separately.
Pack of 13 pieces. Check the weight of each rusk if you want to work out the nutritional values for your portion. Also read the ingredients and allergen information for both the rusk and the topping.
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g'woon milk chocolate sprinkles with smileys 600 g
Another separate chocolate sprinkle option if you want to combine your own rusk and topping; rusk isn’t included in this product.
600 g pack. Choose how much chocolate sprinkles to use and check the nutritional information per portion. Look out for the listed allergens, including milk and wheat.
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Tony's Chocolonely Chocolate Gift Pack 288 g
A chocolate gift box for when the gift is the main focus, rather than a set portion to have before exercise.
288 g pack containing different chocolates and fillings. For the piece you choose, read the portion and nutritional information on the packaging. Also check the information about allergens including nuts, egg, milk and soya.
Frequently asked questions
When is the best time to eat before exercising?
The Netherlands Nutrition Centre recommends having a substantial meal around 2 to 3 hours before exercise, along with around 500 ml of fluid. If you want to eat something later, consider the portion size: a large meal immediately before exercise can cause stomach complaints.
Do you need a special snack for a regular workout?
According to the Netherlands Nutrition Centre, most people who exercise don’t need sports drinks, sports bars or gels; ordinary food may be enough. The Netherlands Nutrition Centre discusses extra fast-absorbing carbohydrates for endurance exercise lasting 1 to 2.5 hours, not as a regular requirement for every workout. So a box of chocolates isn’t a pre-planned sports snack either.
Can you use the nutritional values for dark chocolate for a gift box?
Not for the whole box if it also contains other types of chocolate or fillings. The Netherlands Nutrition Centre gives average values of 3.3 g of carbohydrates and 2.4 g of fat for a 7 g piece of dark chocolate. Check the information for the specific chocolate you choose and the portion you have.
Which allergens should you check in rusk with chocolate sprinkles?
Check both packs, as rusk and chocolate sprinkles are separate products. The dark wholemeal Bolletje rusk described by Joybuy lists wheat, oats, barley and sesame, among other ingredients; Albert Heijn lists milk, lactose and soya for Venz milk chocolate sprinkles. Other varieties may have a different composition.
Does rusk automatically contain iodine from baker’s salt?
No, you can’t tell from the name rusk. According to the Netherlands Nutrition Centre, bakers aren’t required to use baker’s salt. Check the ingredients list for the specific rusk if you want to know which salt has been used.