Cyclists keeping an eye on fibre
You eat breakfast cake as an everyday snack or after a ride, and compare how much fibre a wholemeal variety contains per 100 g and per slice.
Which considerations matter to you?
Cyclists setting off soon after eating
You want to avoid a large or high-fibre portion just before an intense ride. The Netherlands Nutrition Centre advises taking this into account when eating before exercise.
Anyone comparing sugars and sweeteners
You check the portion size, added sugars and any polyols before comparing a variety with no added sugar with a regular breakfast cake.
What should you look for when choosing?
First, decide when you want to eat the breakfast cake. Then compare the nutritional information for the exact variety, both per 100 g and per slice. The word ‘wholemeal’ alone doesn’t tell you how much fibre a portion contains.
| What to consider | What to check before buying | Who it matters to |
|---|---|---|
| Fibre for everyday use | Compare the wholemeal description and the fibre per 100 g and per slice. | If I mainly eat breakfast cake as an everyday snack, I want to know how much fibre is in my usual slice. Fibre is the top priority for around 36% of consumers. |
| Timing around your ride | Consider how soon you’ll be setting off and the size of a high-fibre portion; try foods during training. | If I’m setting off soon after eating, I want to consider what I can tolerate during exercise. Around 29% of consumers give this timing the highest priority. |
| Sugars and sweeteners | Check the added sugars, polyols and any warnings on the label for the portion you’ve chosen. | When choosing between a regular variety and one with no added sugar, I also want to know which sweeteners it contains. This is the top consideration for around 21% of consumers. |
| Packaging and availability | Compare the pack size, whether it’s pre-sliced, and where the exact variety is available. | For stocking up, what matters most is whether I can easily find the pack and divide it into slices. Around 14% of consumers put this practical convenience first. |
Common mistakes
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Assuming wholemeal is always the right choice just before setting off
Wholemeal breakfast cake can be high in fibre. The Netherlands Nutrition Centre advises against eating a large portion or foods high in fibre just before exercise.
Choose your timing carefully and try out during training which portion you can tolerate, rather than eating it for the first time just before an intense ride.
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Taking ‘no added sugar’ to mean you can eat as much as you like
According to the product information, Peijnenburg’s variety with no added sugar contains 24 g of polyols per 100 g. It also carries a warning that excessive consumption may have a laxative effect.
Check the information about sweeteners and portion sizes too, especially if you plan to eat the breakfast cake around a ride.
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Comparing only the front of the pack
Wholemeal varieties differ in fibre, carbohydrates and ingredients. A value per slice is only meaningful to compare if you also know the weight of each slice.
Compare the nutritional information per 100 g, then check what a portion of the exact variety contains.
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Assuming breakfast cake contains iodine based on its name
The term ‘wholemeal’ doesn’t tell you whether iodised baker’s salt has been used in a particular breakfast cake.
Check the product’s ingredients or ask the manufacturer.
Brands compared
Peijnenburg
Peijnenburg provides nutritional information for a regular pre-sliced wholemeal breakfast cake and a pre-sliced wholemeal variety with no added sugar.
- According to Peijnenburg, the regular variety contains 66 g of carbohydrates and 5.1 g of fibre per 100 g; the variety with no added sugar contains 51 g of carbohydrates and 17 g of fibre.
- The variety with no added sugar contains polyols. According to the product information, excessive consumption may have a laxative effect.
Albert Heijn
Albert Heijn sells a 485 g pre-sliced wholemeal breakfast cake whose ingredients and nutritional values you can compare.
- Albert Heijn states that it contains 41% wholemeal rye flour, 5.7 g of fibre and 64 g of carbohydrates per 100 g.
- The product information lists 34 g of added sugars per 100 g. Check the current packaging, as the recipe may change.
Jumbo
The Jumbo wholemeal breakfast cake in this comparison comes in a 280 g pack.
- Jumbo states that this variety contains 8.2 g of fibre and 61.3 g of carbohydrates per 100 g.
- This particular variety contains rye and wheat. Don’t assume the same applies to other Jumbo breakfast cakes.
PLUS
PLUS provides nutritional information for a 485 g pre-sliced wholemeal breakfast cake.
- According to PLUS, this variety contains 41% wholemeal rye flour, 5.7 g of fibre and 64.3 g of carbohydrates per 100 g.
- PLUS lists 33.63 g of added sugars per 100 g; check the current packaging when buying.
Koek & Bakker bij ALDI
ALDI describes a 485 g pack of pre-sliced wholemeal breakfast cake from Koek & Bakker.
- The pre-sliced format makes it easy to portion the cake by the slice.
- Check the nutritional information and ingredients on the pack you buy for fibre, sugars, salt and allergens.
Lidl
Lidl lists a 485 g pre-sliced wholemeal breakfast cake as a store product.
- The pack size and pre-sliced format are listed, so you can compare this variety on that basis.
- Check the ingredients, allergens and nutritional information on the pack before comparing this variety’s composition.
Wholemeal breakfast cake on Joybuy
This pre-sliced wholemeal breakfast cake suits anyone who wants a slice as a snack or well before a bike ride. Compare the nutritional information on the exact pack before choosing.
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g'woon wholemeal breakfast cake, pre-sliced, 485 g
For anyone who wants a slice as a snack or well before setting off; portion size is still worth considering just before an intense ride.
Pre-sliced 485 g pack. If you’re comparing varieties, check the fibre, carbohydrates and sugars per 100 g and per slice on the packaging.
Frequently asked questions
Can I eat wholemeal breakfast cake just before an intense bike ride?
A large or high-fibre portion is less suitable just before an intense ride. The Netherlands Nutrition Centre advises against eating a large portion or foods high in fibre just before exercise. Take the timing of your meal and what you can tolerate into account when choosing.
Is breakfast cake with no added sugar suitable for eating while cycling?
That description doesn’t automatically make a breakfast cake suitable during a ride. Peijnenburg states that its wholemeal variety with no added sugar contains 17 g of fibre and 51 g of carbohydrates per 100 g. The product information also lists polyols and warns that excessive consumption may have a laxative effect.
What does ‘wholemeal’ tell you about the fibre in breakfast cake?
‘Wholemeal’ doesn’t tell you how much fibre a slice contains. According to the Netherlands Food and Consumer Product Safety Authority, the term refers to the grain ingredient, which must consist entirely of wholemeal flour. To compare fibre content, check the nutritional information per 100 g and per portion.
Does wholemeal breakfast cake automatically contain iodine from baker’s salt?
No. The term ‘wholemeal breakfast cake’ doesn’t tell you whether that particular product was made with iodised baker’s salt. Check the ingredients or ask the manufacturer if you want to know.