Woolworths 3 Colour Peppers
- Whole food
- Checked
- Grade C
3 Colour Peppers by Woolworths has 27 kcal, 6 g carbs, 1 g protein and 0.3 g fat per serving (100g).
Woolworths 3 Colour Peppers are a fresh, locally farmed vegetable option, perfect for adding color and nutrition to meals. These peppers are low in calories, with only 21.3 kcal per serving (100 g), making them suitable for athletes looking to maintain a light diet without sacrificing flavor. With 5 g of carbs and 1.7 g of fiber per serving, they provide a modest carbohydrate source that can be beneficial for light pre-training meals or as part of a recovery salad. The peppers are not energy-dense, but their vibrant colors and crisp texture make them an appealing addition to various dishes. They are best consumed in meals where quick digestion is not a priority, such as during recovery or light training days.
- Low-calorie for weight management
- High-fiber aids digestion
- Versatile in salads and stir fries
On the label per serving, 100g
| Energy | 111 kJ |
|---|---|
| Calories | 27 kcal |
| Carbs | 6.0 g |
| Sugar | 4.2 g |
| Fibre | 2.1 g |
| Protein | 1.0 g |
| Fat | 0.3 g |
| Cholesterol | 0 mg |
| Sodium | 4 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths 3 Colour Peppers offer a low-calorie, high-fiber option for athletes looking to diversify their diet with fresh vegetables. While not suitable for high-intensity fueling, they can be a part of a balanced diet on rest or recovery days. Their low glycemic impact and fiber content make them a good choice for maintaining digestive health but not for quick energy needs.
These peppers are ideal for endurance athletes who are managing their weight or looking to add variety to their diet without significantly increasing caloric intake. They are suitable for those who enjoy incorporating fresh vegetables into their meals, particularly in recovery or light training phases. Athletes with a focus on maintaining digestive health may also benefit from their fiber content.
Best suited for light training days, recovery meals, or as part of a balanced diet. Not ideal for high-intensity sessions requiring rapid energy availability.
- Low-calorie option for weight management
- High in fiber for digestive health
- Versatile in various culinary applications
- Fresh and locally sourced
- Low energy density for endurance fueling
- Minimal sodium content for electrolyte replenishment
- Not suitable for rapid energy needs
- Potential for digestive discomfort if consumed in large quantities during exercise
- Low sodium content may not meet electrolyte needs
Fuelling science in short
Not recommended during workouts due to low energy density and potential for digestive discomfort if consumed in large quantities.
With a modest carb content and fiber, these peppers have a low glycemic impact, promoting a stable blood sugar response. They are digested slowly, making them unsuitable for immediate energy needs.
Contains only 3 mg of sodium per serving, insufficient to address sweat losses during endurance activities. Potassium content is unspecified but generally low.
- Total carbs
- 5 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
Pre-race and during-race use is not recommended due to low energy density and potential digestive issues from fiber. Recovery use is suitable when paired with protein and carbs for comprehensive nutrition. Everyday training can include these peppers for variety and fiber benefits.
NOT RECOMMENDED for pre-race use because of slow gastric emptying and low energy density. Opt for higher-carb, lower-fiber options to ensure rapid energy availability.
NOT RECOMMENDED during racing because they provide insufficient carbohydrates and may cause digestive discomfort due to fiber content.
USE as part of a recovery meal with added protein and carbs to aid in glycogen replenishment and muscle repair. Their fiber content can support digestive health post-exercise.
- Pair with lean protein for a balanced meal
- Combine with whole grains for added carbs
- Use in salads with healthy fats for nutrient absorption
For practitioners the evidence
Evidence grade: C — Limited direct research on peppers in endurance contexts; conclusions drawn from general nutritional principles.
3 Colour Peppers have a low carb density of 6 g per 100 g, making them unsuitable for carb loading. A 100 g serving contributes only 5 g of carbs toward the 600 g daily target for a 70 kg athlete. Achieving this target would require impractically large quantities due to their low energy density and high water content, which could lead to gastrointestinal discomfort and satiety before sufficient carbs are consumed.
Peppers undergo mechanical digestion in the mouth and are subject to slow gastric emptying due to their fiber content. The carbohydrates are absorbed in the small intestine via SGLT1 transporters for glucose. The fiber content slows absorption, leading to a gradual release of glucose into the bloodstream. Unabsorbed fiber may undergo fermentation in the colon, potentially causing gas or bloating if consumed in excess.
While 3 Colour Peppers provide carbohydrates, their contribution to glycogen resynthesis is minimal due to low carb content. They offer negligible protein, failing to meet the muscle protein synthesis threshold. However, their fiber content supports digestive health, and they can be part of a recovery meal when combined with protein and higher-carb foods to optimize glycogen replenishment and muscle repair.
The high fiber content may cause gastrointestinal distress if consumed in large quantities during exercise. The low sodium content does not support electrolyte replenishment. The peppers' low energy density makes them unsuitable for rapid energy needs, and their sugar content, while natural, can contribute to dental erosion if consumed frequently without proper oral hygiene.
- Do not use pre-race if rapid energy is needed — low energy density and high fiber.
- Do not use during high-intensity sessions — insufficient carbs and potential GI distress.
- Do not rely on for electrolyte replenishment — low sodium content.
- High fiber content can cause bloating and gas during exercise.
- Low sodium content is inadequate for replacing sweat losses.
- Low energy density fails to meet carbohydrate needs for intense sessions.
- Natural sugars can contribute to dental erosion with frequent consumption.
Questions about 3 Colour Peppers
How many carbs are in 3 Colour Peppers by Woolworths?
6 g of carbs per serving (100g), with 27 kcal and 1 g protein.
When should I eat 3 Colour Peppers?
They are best consumed during light training days or as part of a recovery meal due to their low energy density.
How much should I eat?
A serving size is 100 g, but adjust based on your dietary needs and meal composition.
Do I need to gut train with these peppers?
Gut training is not necessary as they are not intended for high-intensity fueling.
Are there alternatives for quick energy?
For quick energy, consider high-carb options like gels or sports drinks during intense sessions.
Do they contain allergens?
No specific allergens are listed, but always check for cross-contamination risks if sensitive.
How do they behave in hot weather?
They can be refreshing in salads during hot weather but do not provide significant hydration or electrolytes.
Eating this today? Log it in one tap.
Say "3 Colour Peppers" and it lands in your diary, counted against today's carbs and protein.
