If you look for wholemeal bread and fibre
You want to choose a wholemeal bread base for your evening snack, so you compare the fibre content on the label rather than relying on a dark colour or visible seeds.
Who is this choice relevant to?
If you enjoy seeds
You’re mainly looking for the texture of seeds and kernels. Recipes vary, so you also check the portion size and nutritional information for the bread you buy.
If you need to check for allergens
If you need to avoid certain grains, gluten or sesame, check the ingredients and allergen information on the current packaging before you buy. The Netherlands Nutrition Centre says that common allergens must be clearly listed on the label.
What should you look for when choosing?
Start with the bread base and seed texture you want. Then use the nutritional information per 100 g and per portion to assess how much you plan to eat as an evening snack.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Wholemeal and fibre | Look for ‘wholemeal’ on the packaging and compare the fibre content per 100 g and per slice. | If I’m looking for wholemeal bread, I want the name to confirm my choice, not just the dark crust. Around 40% of consumers prioritise wholemeal bread and fibre. |
| Portion, energy and salt | Check the weight of a slice or roll, then compare the energy and salt for the amount you’ll eat. | When I get hungry late in the evening, I want to know what my portion contains, especially if I’m having several slices or adding toppings. For around 30% of consumers, portion size is the main consideration. |
| Seed texture | Check the ingredients list to see which seeds or kernels are used, and look at the nutritional information for the whole loaf. | I choose this bread mainly for the bite of its seeds and kernels, without losing sight of the bread base. This texture is the main reason for around 20% of consumers. |
| Allergens | Check the current packaging for both ‘contains’ and ‘may contain’ statements relating to ingredients you need to avoid. | If I need to avoid an allergen, clear ingredient information comes before taste or texture. This check is the top priority for around 10% of consumers. |
Common mistakes
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Assuming dark or multigrain bread is wholemeal
Seeds on the crust and a dark colour don’t tell you for certain what the bread base is made from. According to the Netherlands Nutrition Centre, ‘multigrain’ means that at least three types of grain have been used; it doesn’t mean the bread is entirely wholemeal.
If wholemeal is your starting point, look for ‘wholemeal’ on the packaging, then choose the seed texture you prefer.
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Comparing nutritional values per 100 g only
A slice, roll or second portion may weigh a different amount. So values per 100 g alone don’t tell you what your evening snack contains.
Check the portion weight and compare the energy, fibre and salt for the amount of bread you actually plan to eat.
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Guessing allergens from the product name
A name such as ‘seed bread’ doesn’t tell you which grains and other allergens the product contains.
Read the current ingredients and allergen information. If you need to eat gluten-free, the Netherlands Nutrition Centre advises looking for the ‘gluten-free’ label or the Crossed Grain quality mark.
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Assuming every loaf contains iodised salt
A general statement about bakers’ salt doesn’t confirm which salt is used in an individual loaf.
Check the ingredients list for the bread you’ve chosen if the presence of iodised salt matters to you.
Brands to consider
Albert Heijn
Albert Heijn’s range includes wholemeal multiseed bread, such as AH Les Pains Boulogne.
- The product information for AH Les Pains Boulogne lists the seeds used, as well as nutritional values and allergens.
- Check the packaging when you buy it, as ingredients and nutritional values can change.
Jumbo
Jumbo’s range includes wholemeal multigrain bread with kernels and seeds.
- For Jumbo Boeren Donker Volkoren Meergranen Half, Jumbo lists 8,0 g of fibre and 0,98 g of salt per 100 g.
- These values apply to that product, not to all Jumbo breads.
Lidl
Lidl’s range includes a wholemeal roll with seeds and kernels.
- The listed ingredients and allergens can help you narrow down your choice of product.
- Check the nutritional information on the packaging to compare the wholemeal roll with another bread.
ALDI
ALDI’s bread range includes wholemeal multigrain bread and extra-high-fibre wholemeal bread.
- According to ALDI, its extra-high-fibre wholemeal bread contains 30% more fibre than regular wholemeal bread.
- This comparison applies to that product and doesn’t tell you how many seeds another bread contains.
PLUS
PLUS offers options worth considering, including wholemeal bread and dark multigrain bread.
- The bread category gives you a useful starting point for choosing the type of bread you want.
- For a specific loaf, compare the ingredients, fibre and allergens on the label.
Dirk
Dirk’s range includes Boeren multiseed bread and wholemeal bread.
- The different types of bread make it easy to choose based on the bread base and the seed texture you want.
- Check the nutritional information and ingredients for each loaf before comparing products.
Bread options on Joybuy
These options range from crisp wholemeal crispbread to multigrain rolls and a round multigrain loaf. Choose the type of bread you’d like for an evening snack, and check the seeds, portion size and bread base for each product.
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Bolletje Whole Grain Crispbread, 265 g
An option if you’d rather have crunchy crispbread than a regular sandwich.
265 g pack. Crispbread is a different type of product from soft multiseed bread, so compare the weight and nutritional information for your portion on the packaging.
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g'woon Multigrain Rolls, 4 rolls
Multigrain rolls for anyone who prefers a roll to a slice of bread.
Pack of four. The name ‘multigrain’ doesn’t confirm that the bread base is wholemeal; check the label if wholemeal bread and the nutritional information per roll matter to your choice.
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Lekhaven Bakkerij Multigrain Country Bread Round, 550 g
A round multigrain loaf to consider if you’d like to cut your own portion and have time to prepare the bread.
550 g loaf. Allow time for defrosting and baking; check the preparation instructions and nutritional information per portion on the packaging.
Frequently asked questions
Is multigrain bread with seeds automatically wholemeal?
No. According to the Netherlands Nutrition Centre, ‘multigrain’ means that at least three types of grain have been used. For a wholemeal bread base, look for the ‘wholemeal’ label on the packaging.
How do I compare a portion of seeded bread for an evening snack?
Compare the nutritional information for the number of slices or rolls you plan to eat, including the amount of toppings. The Netherlands Nutrition Centre gives 96 kcal for an average 35 g slice of wholemeal bread with seeds and kernels. For your portion, the weight and values on the product packaging are what count.
What should I look for regarding gluten, sesame and other allergens?
Read the ingredients and allergen information on the current packaging, including any ‘may contain’ statement. If you need to eat gluten-free, the Netherlands Nutrition Centre advises looking for the ‘gluten-free’ label or the Crossed Grain quality mark rather than relying on the name ‘seed bread’.
Does every loaf contain iodised salt?
Don’t assume that every individual loaf does. Check the ingredients list or ask the seller which salt has been used if this matters to your choice.