Kara Kara Baby Sweet Potatoes

Whole food
Checked
Grade C

Log this foodSource

Woolworths

The short answer

Kara Baby Sweet Potatoes by Kara has 55 kcal, 1 g carbs, 1 g protein and 0 g fat per serving (Per 80 g serving).

Calories55kcal

Carbs1g

Protein1g

Fat0g

About it

Kara Baby Sweet Potatoes are a locally farmed, branded product known for their purple skin and white flesh. With a serving size of 80 g providing 55 kcal, they are low in carbohydrates (1 g per serving) and high in fiber (2.1 g per serving), making them suitable for athletes seeking a light, whole-food option. These sweet potatoes are best consumed roasted with the skin on, which preserves their nutritional content. While they are not a primary source of carbohydrates for endurance events, they can be a useful part of a balanced diet, particularly for those focusing on micronutrient intake and digestive health. They are best consumed outside of intense training windows due to their low carbohydrate density, which may not meet the immediate energy needs of endurance activities.

High fiber content
Low calorie snack
Locally farmed freshness

On the label per serving, Per 80 g serving

Energy	230 kJ
Calories	55 kcal
Carbs	1.0 g
Fibre	2.1 g
Protein	1.0 g
Fat	0.0 g
Cholesterol	0 mg
Sodium	26 mg

The numbers that matter on a training day

Carb density1.3%Carbs as a share of the food's weight: how hard it is on the gut at pace.

Glucose to fructose—Glucose with fructose lifts how much carb the gut can take in an hour.

Sodium per 100 kcal47 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density2.9 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour60How many an hour for a 60 g carb baseline.

Glycaemic profileLow carbohydrate content suggests minimal impact on blood sugar levels. Slow gastric emptying due to fiber content.

How we read foods ›

For endurance who it suits

Endurance verdict

Kara Baby Sweet Potatoes are not optimal for high-intensity endurance activities due to their low carbohydrate content. They are better suited for athletes focusing on fiber intake and digestive health. Their low sodium and carbohydrate levels make them unsuitable for replenishing losses during intense exercise.

Who it is for

Kara Baby Sweet Potatoes are ideal for endurance athletes who are in a maintenance phase or focusing on digestive health. They suit athletes who prefer whole foods and are looking to incorporate more fiber into their diet without significantly increasing carbohydrate intake. They are not suitable for athletes needing high-carb fueling options during or immediately before high-intensity sessions.

Best sessions

Ideal for low-intensity sessions or rest days where the focus is on maintaining a balanced diet rather than rapid energy replenishment.

Pros

High in fiber for digestive health
Low in calories, suitable for light snacks
Locally sourced, ensuring freshness
No added sugars or fats

Cons

Low carbohydrate content for endurance needs
Minimal sodium for electrolyte replenishment
Not suitable for intense exercise fueling

Watch out for

Potential GI distress if consumed in large quantities
Inadequate for carbohydrate loading phases

Fuelling science in short

During a session

No, due to low carbohydrate content. Not practical for mid-exercise fueling.

Glycaemic profile

Low carbohydrate content suggests minimal impact on blood sugar levels. Slow gastric emptying due to fiber content.

Electrolytes

Contains 26 mg of sodium per serving, which is minimal compared to the 300-600 mg/hr loss during endurance activities.

Carb breakdown

Total carbs: 1 g
Hourly capacity: 60

Race day before, during and after

Suits it for

BeforeDO NOT USE
DuringDO NOT USE
AfterDO NOT USE
Carb loadDO NOT USE
Every dayUSE

Kara Baby Sweet Potatoes are not suitable for pre-race, during race, or recovery phases due to their low carbohydrate and sodium content, which do not meet the demands of these activities. They are, however, suitable for everyday training when the focus is on maintaining fiber intake and overall diet balance.

NOT RECOMMENDED for pre-race use because of low carbohydrate content and potential slow gastric emptying due to fiber.

Pair it with

Pair with a protein source for balanced recovery
Combine with high-carb foods for pre-race meals
Use alongside electrolyte drinks during long sessions

For practitioners the evidence

Evidence grade: C — The analysis is based on nutritional content and general physiological principles rather than direct studies on this specific food.

In a carb load

Kara Baby Sweet Potatoes have a low carbohydrate density of 1.4 g per 100 g, making them unsuitable for carb loading. A single 80 g serving provides only 1 g of carbohydrates, contributing minimally towards the 600 g daily target for a 70 kg athlete. The athlete would need an impractical number of servings to meet carb loading requirements, and the high fiber content could lead to gastrointestinal discomfort.

Digestion and absorption

The digestion of Kara Baby Sweet Potatoes involves slow gastric emptying due to their fiber content. The carbohydrates present are minimal, primarily absorbed in the small intestine via SGLT1 transporters. The fiber may undergo fermentation in the colon, potentially causing gas if consumed in large quantities. The low carbohydrate content results in a negligible insulin response.

Recovery

Kara Baby Sweet Potatoes do not contribute effectively to recovery due to their low carbohydrate and protein content. Optimal recovery requires 1.0-1.2 g/kg/h of carbohydrates and adequate protein for muscle protein synthesis, neither of which are provided by this food. They lack the necessary macronutrients to support glycogen replenishment or muscle repair.

Downsides

The high fiber content can cause gastrointestinal distress if consumed in large amounts, particularly during exercise. The low carbohydrate content may lead to inadequate energy replenishment during or after high-intensity activities. There is no significant sodium content to aid in electrolyte replenishment, and the low caloric density may not meet energy needs for prolonged exercise.

Don't use it when