Is Dutch Cuisine Healthy? A Comprehensive Look at Traditional and Modern Eating

November 30, 2025 •

4 min read

According to the latest Dutch National Food Consumption Survey (2019-2021), Dutch people are eating more healthily by consuming more plant-based foods and less processed meat. While this is a positive trend, many still don't meet the national dietary guidelines, raising questions about whether Dutch cuisine is healthy. This article delves into the nutritional realities of Dutch food, blending traditional insights with modern trends.

Quick Summary

This article explores the healthiness of Dutch cuisine by examining traditional staples, modern eating habits, and national dietary guidelines. It highlights the potential for a healthy Dutch diet through hearty vegetable-based dishes and balanced meals, while also addressing the risks associated with fried snacks, high saturated fat, and excess sugar.

Key Points

Traditional Diet is Variable: The healthiness of Dutch cuisine varies greatly; some traditional dishes are wholesome, while others, like deep-fried snacks, are high in fat and salt.
Modern Guidelines Promote Health: The official Dutch 'Wheel of Five' dietary guidelines advocate for more plant-based foods, whole grains, nuts, and less red and processed meat, reflecting a healthier national trend.
Positive Trends Emerging: Recent studies show the Dutch population is consuming more fruits, vegetables, and plant-based products, and less sugary drinks and red meat, indicating a shift toward healthier habits.
High-Fat Snacks are a Risk: Popular fried snacks like bitterballen and kroketten are not healthy and should be consumed sparingly.
Easy to Make it Healthier: Classic Dutch meals can be made healthier by increasing vegetables, using lean proteins, and limiting saturated fats and salt, in line with modern nutritional advice.
The Healthy Foundation Exists: The core of Dutch cuisine, rooted in fresh, local ingredients, provides a strong basis for a nutritious diet when modernized.

The Health Paradox of Traditional Dutch Food

Traditional Dutch cuisine is known for its hearty, filling, and often simple meals, a reflection of the country's history and agrarian roots. Staples like stamppot (mashed potatoes with vegetables) and erwtensoep (split pea soup) are wholesome, but a closer look reveals a complex picture of nutritional value. Many of these classic dishes are carbohydrate-heavy and can be high in saturated fats and salt, especially when prepared with smoked sausage (rookworst) or bacon.

Hearty, Healthy Traditional Staples

Some traditional dishes provide a strong nutritional foundation when prepared mindfully. For example, a classic stamppot with kale and potatoes, when served with a lean protein instead of fatty sausage, is a nutrient-dense, fiber-rich meal. Similarly, traditional split pea soup, loaded with vegetables and legumes, is a high-fiber, protein-packed comfort food.

Stamppot (Kale and Potato Mash): A winter classic, high in fiber and vitamins, especially when focused on vegetables. Modern versions often include less meat and more plant-based ingredients.
Erwtensoep (Split Pea Soup): A dense, protein-rich soup made with peas and assorted vegetables. A vegetarian version is packed with nutrients and fiber.
Hutspot (Carrot, Onion, and Potato Mash): A filling and simple mash, which becomes very healthy with ample vegetables and lean meat or a meatless alternative.

Unhealthy Indulgences in Dutch Cuisine

On the other end of the spectrum are popular Dutch snacks and treats that are decidedly unhealthy due to their high fat, sugar, and salt content. The prevalence of these items in modern diets has contributed to national health issues.

Bitterballen and Kroketten: Deep-fried ragout-filled snacks typically served with mustard. These are heavy in saturated fat and offer little nutritional value beyond taste.
Patat met: A portion of fries often served with an array of rich toppings like mayonnaise, peanut sauce, and onions, adding significant calories and unhealthy fats.
Sweet Treats: Pastries like stroopwafels and poffertjes are beloved but are high in sugar and butter. While fine in moderation, overconsumption can lead to health problems.

Modern Dutch Dietary Trends and Guidelines

The good news is that modern Dutch eating habits are evolving, influenced by national health guidelines and a renewed focus on fresh, plant-based foods. The official dietary guidelines, represented by the Schijf van Vijf (Wheel of Five), encourage a balanced diet rich in whole grains, fruits, vegetables, and plant-based proteins.

The Schijf van Vijf (Wheel of Five)

The Dutch Nutrition Centre's "Wheel of Five" provides practical guidance for healthy eating. The recommendations include:

Eat plenty of vegetables (at least 250g daily) and fruit (two servings daily).
Consume mainly wholegrain products like bread, pasta, and brown rice.
Eat less meat and more plant-based options like pulses, nuts, and eggs.
Include sufficient dairy and a handful of unsalted nuts each day.
Drink plenty of water, tea, and filter coffee, avoiding sugary drinks.
Use soft or liquid fats for cooking and spreads.

Recent national surveys indicate that a growing number of Dutch people are shifting towards a more plant-heavy diet, with increased intake of fruits and vegetables and a decrease in red and processed meat. This trend aligns with healthier, more sustainable eating patterns.

Comparison: Traditional Dutch vs. Modern Guidelines


Aspect	Traditional Dutch Cuisine	Modern Dutch Dietary Guidelines (Schijf van Vijf)
Focus	Hearty, filling, carb-heavy meals often built around potatoes, meat, and vegetables.	Balanced, plant-focused diet with a wide variety of whole grains, fruits, and legumes.
Meat and Protein	Often features meat heavily, including smoked sausages and cuts high in saturated fat.	Recommends eating less meat, especially red and processed varieties, in favor of plant-based protein sources like nuts and legumes.
Fats	Historically includes butter and fatty meats, contributing to high saturated fat intake.	Promotes using soft and liquid cooking fats with less saturated fat, such as vegetable oils.
Snacks and Treats	Rich in deep-fried snacks (bitterballen) and sugary pastries (stroopwafels).	Emphasizes limiting or minimizing consumption of processed snacks and sugar-sweetened beverages.
Nutrient Gaps	Can be low in fiber and certain micronutrients due to reliance on a few staple vegetables.	Encourages consuming a wider variety of fruits, vegetables, and whole grains to maximize nutrient intake.

Making Dutch Cuisine Healthy

Embracing healthier versions of classic Dutch dishes and incorporating the principles of the "Wheel of Five" is a practical approach. Health-conscious twists on traditional recipes can maintain the comfort-food appeal while significantly boosting nutritional value.

Modify Stamppot: Reduce the amount of potatoes and increase vegetables like spinach or endive. Use vegetarian sausage or a small amount of lean, smoked ham instead of processed meats.
Lighten Soups: For erwtensoep, increase the vegetable content and use less fatty meat or a lentil-based version for a plant-powered protein boost.
Snack Smarter: Swap deep-fried snacks for healthier alternatives. A slice of ontbijtkoek (spiced cake) is a relatively low-fat option, while cheese cubes are better in moderation. Enjoy a handful of unsalted nuts or a piece of fruit instead.

Conclusion: A Nuanced Answer

So, is Dutch cuisine healthy? The answer is not a simple yes or no. The traditional diet, with its heavy focus on potatoes and meat, contained elements that led to health challenges, particularly concerning saturated fat and salt intake. However, when viewed through the lens of modern dietary guidelines, it is clear that Dutch cuisine has a strong potential for health. The reliance on seasonal vegetables, fresh produce, dairy, and whole grains—as promoted by the Schijf van Vijf—forms the basis of a nutritious diet. By moderating processed and fried snacks and focusing on a plant-heavy foundation, it is entirely possible to enjoy Dutch cuisine in a way that is both traditional and healthy. The cultural shift towards more conscious eating, documented by organizations like RIVM, proves that the Dutch diet is steadily improving.

Frequently Asked Questions

A traditional Dutch meal is often a simple affair, typically consisting of an 'AVG' plate—aardappelen (potatoes), groente (vegetables), and vlees (meat). This reflects the country's historical emphasis on practicality and simple, filling foods.

Dutch dietary guidelines recommend daily consumption of dairy products like milk, yogurt, and cheese. While beneficial for calcium intake, the high saturated fat content in some cheeses means they should be eaten in moderation as part of a balanced diet.

Traditional winter dishes like stamppot can be high in calories, saturated fat, and salt, especially with processed meats. However, it can be a healthy, fiber-rich meal by increasing the vegetable portion, reducing the potatoes, and choosing leaner protein alternatives.

The official guidelines (Schijf van Vijf) advise a high intake of fruits, vegetables, and whole grains; more plant-based foods; weekly fish; enough dairy and nuts; and opting for water, tea, and coffee over sugary drinks. It also recommends limiting processed meat and salt.

Yes. Enjoying Dutch cuisine while maintaining a healthy diet is possible by focusing on the naturally wholesome elements, such as fresh vegetables and dairy, while moderating less healthy options like deep-fried snacks and high-sugar treats. Modernizing traditional recipes also helps.

Historically, the diet included high intakes of saturated and trans fatty acids from fatty meats and dairy, while consumption of fish, fruits, and vegetables was often insufficient. Excessive salt intake is also a historical issue.

Over the past decades, the Dutch diet has become healthier and safer overall. A recent survey notes increased consumption of plant-based foods and reduced intake of processed meat and sugary drinks.