Regular taaitaai can work as a small snack before exercise if you want to eat something and prefer a small portion. For a full meal, the Netherlands Nutrition Centre recommends eating around 2 to 3 hours before exercising. Don’t choose taaitaai based on a ‘dark’ label or the colour of the packaging: check the ingredients and see whether a cocoa percentage is stated.
If there’s no time for a full meal, you may want to know whether a small portion of taaitaai would suit you. The Netherlands Nutrition Centre points out that a large meal just before exercise can cause digestive problems.
You’d rather check the carbohydrates per 100 g and the amount you’ll actually eat than go by the size of the bag. Product listings from Albert Heijn, Bolletje and PLUS give the carbohydrate content of their taaitaai as 78 g, 82 g and 79,458 g per 100 g respectively.
You want to know what’s in the taaitaai you choose, particularly if you have a food allergy or are specifically looking for a cocoa version. The Netherlands Nutrition Centre stresses the importance of checking the latest allergen information on the label.
First, work out how long you have before training. Then compare the nutritional information for the portion you plan to eat and read the ingredients and allergen information.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Timing and digestive comfort | Check the portion size and how long you have before training. The Netherlands Nutrition Centre recommends having a full meal around 2 to 3 hours beforehand. | If I’m short on time, I want something small that won’t feel heavy. This is the top priority for around 42% of consumers. |
| Carbohydrates and portion size | Compare carbohydrates, sugars, fat and fibre per 100 g and for the portion you plan to eat. Albert Heijn lists 14 g per portion for its taaitaai; the Bolletje listing gives around 9,5 g per piece. | I want to know how much I’m actually eating, rather than treating the whole bag as one snack. Portion control is the top priority for around 33% of consumers. |
| Ingredients and allergens | Check the current label for allergens. If the product is labelled ‘dark’, check whether cocoa and a cocoa percentage are listed. | If I have an allergy or prefer cocoa, I want to know which ingredients are actually in the biscuit I’ve chosen. Around 25% of consumers prioritise checking the label. |
According to the Netherlands Nutrition Centre, a large meal shortly before exercise can cause digestive problems. The contents of a bag of taaitaai aren’t automatically a suitable portion.
Ideally, plan to have a full meal around 2 to 3 hours beforehand. If you have less time, keep any snack small and see what feels right for you.
A dark colour or product label doesn’t, on its own, tell you how much cocoa a product contains. The ingredient lists for the standard taaitaai products mentioned from Albert Heijn, Bolletje and PLUS don’t include cocoa.
If you’re choosing a cocoa version, check the ingredients list and see whether the relevant cocoa percentage is stated on the packaging. Don’t rely on the name or picture alone.
Albert Heijn and PLUS product information lists ingredients including wheat, rye and milk or lactose; warnings about possible traces may vary by product. If you have a food allergy, the current label is what matters.
Check the ingredients and allergen information on the specific packaging every time you buy, even if you already know the brand.
The 350 g AH own-brand taaitaai lists a 14 g portion, making it handy if you want to check the nutritional information for one serving.
PLUS lists 500 g bags of mini taaitaai and 250 g bags of taai biscuits. When comparing them, make sure you’re looking at the product you have in mind.
The listing for Bolletje Taai Taai gives a weight of around 9,5 g per piece, making it possible to compare them individually.
ALDI describes its 500 g pack of taai-taai as aniseed biscuits in festive shapes, part of its Sinterklaas range.
Dirk lists 500 g packs of Mini taai taai, which may be worth looking for if you want to check this size in a local shop.
Taaitaai isn’t a substitute for a full meal before exercise. The Netherlands Nutrition Centre recommends having a proper meal around 2 to 3 hours before exercising. If that window has already passed, you can decide for yourself whether a small snack would suit you.
Pay particular attention to your portion size and to what you find comfortable to eat shortly before exercise. The Netherlands Nutrition Centre warns that a large meal just before exercise can cause digestive problems. Also check the nutritional information per portion.
No. The label ‘dark’ doesn’t, on its own, confirm the cocoa content. Check the ingredients and whether a cocoa percentage is stated; the ingredient lists for the standard products mentioned from Albert Heijn, Bolletje and PLUS don’t include cocoa.
Check the allergen declaration on the specific packaging. Albert Heijn and PLUS product information lists ingredients including wheat, rye and milk or lactose; PLUS also notes that the product may contain, among other things, egg and nuts. The Netherlands Nutrition Centre says that checking the current label is important if you have a food allergy.
