If you pack a snack in advance
You’re looking for a small portion you can take with you without any preparation. Don’t just check how many pieces are in the pack; also see whether you can take them individually.
Who is this choice relevant to?
If you compare nutritional values
Speculaas flavour isn’t the only thing to consider: portion size and the stated amounts of protein, fibre, sugars, fat and salt matter too.
If you need to check for allergens
If you have a relevant allergy or other dietary restriction, the ingredients and allergen information for the exact variant you choose are what matter. The product ranges mentioned include, among other things, cereals containing gluten, almonds, milk, eggs and soya.
What should you look for when choosing?
First decide whether you want to take a bar or biscuits, and when you’ll eat your snack. Then compare the portion, nutritional information and allergens for the variant you’ve chosen.
| What to consider | What to check when buying | Who is this relevant to? |
|---|---|---|
| Portion and packaging | Check how many bars or biscuits are included, the weight of a portion and whether individual wrapping is explicitly stated. | If I want to pack a single snack, I need to know what counts as one portion and whether it’s easy to take with me. This would be the main consideration for around 29% of consumers. |
| Nutritional information | Compare similar products per 100 g, then check the portion you’ll actually eat. | I want to know how much protein, fibre and sugar is in the portion I’ve chosen, rather than relying on the front of the pack. Nutritional value would be the main consideration for around 29% of consumers. |
| Timing around your workout | Think about when you’ll eat, and avoid a large portion just before exercise if it makes you feel uncomfortable. | Just before exercise, I want a snack that sits well with me. Around 21% of consumers would focus mainly on when they eat and what they can comfortably tolerate. |
| Allergens | Check the current ingredients list, allergen information and any precautionary statements about traces for the exact variant. | If I need to avoid certain ingredients, I only decide whether I can choose the snack after checking the label. For around 21% of consumers, this would be their first consideration. |
Common mistakes
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Thinking a protein bar is essential sports nutrition
According to the Netherlands Nutrition Centre, recreational athletes generally don’t need special protein bars. A protein claim alone also doesn’t tell you what else you’ll get in each portion.
Compare the nutritional information per 100 g and per portion, including protein, sugars, saturated fat, fibre and salt.
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Trying a new bar just before your workout
The Netherlands Nutrition Centre points out that a large portion, or a product high in fat, protein or fibre, may feel less comfortable just before exercise.
Take your own tolerance into account, and try a new snack on a regular training day first.
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Confusing portions with individually wrapped pieces
A pack containing six or eight portions doesn’t automatically mean that each piece is individually wrapped.
Check the packaging if individual wrappers are important to you. If this isn’t confirmed, a well-sealed container may be more convenient for carrying your snack.
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Only reading the front of the pack
Speculaas products may contain ingredients you need to avoid, and ingredients can vary between different variants.
Always read the current allergen information for the flavour and pack variant you’ve chosen.
Brands and product ranges to consider
Holie's
The almond speculaas chewy bar reviewed here is an option if you want a measured bar and nutritional table to compare. The Joybuy product page lists a pack of 3 × 35 g.
- For this bar, the Joybuy product information states 23 g of protein, 24 g of fibre and 3.3 g of sugars per 100 g.
- The ingredients listed include spelt, wheat, barley and almonds. The Netherlands Nutrition Centre recommends considering how well you tolerate high-fibre and high-protein products just before exercise.
Lotus Biscoff
The 6 Grains variant is a biscuit option, not a bar. Lotus Bakeries Netherlands lists a pack of 10 × 2 pieces.
- The two biscuits in each stated portion make it easy to see how much you’re packing.
- Lotus Bakeries Netherlands lists gluten and soya for this variant, along with 35.5 g of sugars per 100 g. Check the nutritional information on the current pack.
Albert Heijn
AH Almond Speculaas Bars are filled biscuit bars from a larger pack. Albert Heijn lists eight portions of 38 g.
- The stated portion size helps you decide how much to take with you.
- Albert Heijn lists almonds, eggs, milk, cereals containing gluten and soya among the allergens. A stated portion doesn’t automatically mean it’s individually wrapped.
Jumbo
Jumbo Speculaas Butter Biscuits with Almond Paste are filled biscuit bars. Jumbo lists six portions of 45 g.
- The stated portion size is a useful guide if you want to take some of the pack with you.
- Jumbo lists almonds, eggs, milk and cereals containing gluten among the allergens. Check whether the packaging makes it easy to take a portion separately.
Speculaas snacks at Joybuy
These products show two options for your gym bag: an almond speculaas bar in a pack of three and a pack of eight speculaas biscuits. For both, check how you’d like to take the amount you need with you.
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Holie's Chewy Bar Almond Speculaas, 3 × 35 g
For anyone who wants to pack a measured speculaas-style bar. The product name states that the pack contains three 35 g bars; before taking one with you around your workout, check the current label for nutritional values and allergens, and confirm whether they’re individually wrapped.
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Hellema Smoeltjes Speculaas Cookies, 8 pieces, 200 g
For anyone who’d rather take speculaas biscuits than a bar. The product name states that each pack contains eight pieces and weighs 200 g; check the weight of the portion you’re packing and the corresponding nutritional information on the label.
Frequently asked questions
Can I eat a speculaas bar just before my workout?
It depends on the portion, its ingredients and what you can comfortably tolerate. The Netherlands Nutrition Centre advises against choosing a large portion or a product high in fat, protein or fibre just before exercise if it causes stomach discomfort. So try a new bar on a regular training day first.
Do I need a protein bar after a recreational workout?
Generally, no: according to the Netherlands Nutrition Centre, recreational athletes usually don’t need a special protein product. So don’t choose a speculaas bar just because it contains protein; check whether the portion and nutritional information suit what you want to eat.
How do I compare a speculaas bar with speculaas biscuits?
First compare the nutritional information per 100 g, then look at how much you’ll actually eat. The Netherlands Nutrition Centre recommends comparing products per 100 g. Also check the ingredients and the difference between one bar and a portion made up of several biscuits.
Do allergens have to be listed on prepacked speculaas snacks?
Yes, relevant allergens must be listed on prepacked foods. The Netherlands Food and Consumer Product Safety Authority explains that 14 allergens must be declared. When you buy a product, read the current label for the exact variant, even if you’ve bought a different flavour or pack before.