Choose seeded wholemeal bread if you’re looking for a wholegrain base for your lunch; visible seeds don’t prove that toast or crackers are wholegrain. Dry toast or crackers are a better choice if you want to pack a crunchy base separately from your topping. Whichever you choose, check the ingredients, nutritional information and allergens for that specific product.
If you want bread as the base for your lunch and are paying attention to fibre, the type of grain matters more than the seeds you can see. According to the Netherlands Nutrition Centre, wholegrain products contain more fibre than white grain products.
You can pack toast or crackers separately from your topping. Check which size suits your lunch, and bear in mind that dry products can break in your bag.
If you have a sesame or grain allergy, you’ll need information about the specific toast or cracker, as well as the topping. For example, Bolletje lists wheat and sesame in its Proteïn & Low Carb Crackers; don’t assume other products have the same ingredients.
Choose this if: you want a regular bread lunch based on wholegrain products.
Bear in mind: seeds on the bread don’t, by themselves, tell you whether it’s wholemeal.
Choose this if: you want to pack a dry, crunchy base separately from your topping.
Bear in mind: portion sizes and nutritional values vary by product; also consider what you’ll put on top.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Wholegrain and fibre | Look for the wholegrain label and compare the ingredients and fibre content on the same basis, for example per 100 g. | If I want to make a bread-based meal of my campus lunch, I want to know which grain base I’m choosing. For around 50% of consumers, wholegrain and fibre content are the top priorities. |
| Allergens | For packaged products, read the allergen information. For unpackaged canteen products, ask about the bread, toast and topping before ordering. | If I have a food allergy, I want clear information about the ingredients in my whole lunch before choosing. Around 30% of consumers put clear allergen information first. |
| Crunchiness and portability | Check the portion size and packaging, and consider whether you can pack the topping separately; compare nutritional values per 100 g and per portion eaten. | Between lectures, I want a crunchy base that I can top just before lunch. For roughly 20% of consumers, this convenience is the top priority. |
Toast or crackers with seeds can still be made from refined flour. According to the Netherlands Nutrition Centre, choosing wholegrain products makes a difference to things such as fibre content.
If wholegrain is a priority, look specifically for that label and read the ingredients and nutritional information.
Sesame and cereals containing gluten may be found in seed products. Your topping may also contain other allergens.
For packaged products, check the label. For unpackaged canteen products, ask for allergen information before ordering.
The portion size and topping are part of your lunch; nutritional information per 100 g doesn’t tell you how much you’ll actually eat.
Compare products using the same measure, and take the portion size and topping into account when choosing.
A comparison for one specific product tells you nothing about the ingredients in another type of toast or cracker. Even with a product that makes a nutritional claim, check the ingredients and allergens.
Read what the claim applies to, and only compare products on a like-for-like basis.
Bolletje offers Proteïn & Low Carb Crackers as an alternative to regular toast or bread.
Albert Heijn’s range of toast and crackers includes products such as AH Seed Crackers.
ALDI’s range overview includes toast, crackers and toast with pumpkin and sunflower seeds.
This crispbread is a good fit if you’re looking for a dry, crunchy lunch base. If you specifically want wholemeal bread, check separately whether a bread product meets that need.
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For anyone who wants a crunchy base at lunch, separate from the topping. The pack contains 240 g. Check the ingredients and allergens for this variety. If wholegrain labelling and nutritional information matter to your choice, assess these separately.
No. Seeds don’t tell you whether the grain base is wholegrain. Look for the wholegrain label and check the ingredients and nutritional information if that matters to your lunch choice.
Check the allergen information for the specific product and its topping, especially if sesame or cereals containing gluten are relevant to you. For example, Bolletje lists wheat and sesame in its Proteïn & Low Carb Crackers; that doesn’t tell you what other varieties contain.
Yes. According to the Netherlands Food and Consumer Product Safety Authority, consumers must also be given allergen information for unpackaged products, in another way. Before ordering, ask about the toast or bread as well as the topping.
Pack dry toast or crackers separately from moist toppings, and add the topping just before eating. Also check the storage instructions on the packaging of the product you choose.
