Woolworths Baby Leeks
- Whole food
- Checked
- Grade C
Baby Leeks by Woolworths has 66 kcal, 12 g carbs, 1.5 g protein and 0.3 g fat per serving (100g).
Woolworths Baby Leeks are a mild, tender vegetable from the onion family, offering a subtle flavor profile. With 53.1 kcal per serving (100g), they provide 10g of carbohydrates, 7.6g of sugars, and 1.4g of fiber. These leeks are suitable for athletes seeking a light, low-calorie food option. Their mild taste makes them versatile for various cooking methods like roasting, steaming, or sautéing. While not a primary energy source, they can complement meals with higher carbohydrate content, especially during lighter training days or as part of a balanced diet. Due to their low carbohydrate density, they're not ideal for carb-loading or high-intensity sessions but can be used for lighter endurance activities.
- Low-calorie, mild flavor
- Versatile cooking options
- Source of dietary fiber
On the label per serving, 100g
| Energy | 278 kJ |
|---|---|
| Calories | 66 kcal |
| Carbs | 12.0 g |
| Sugar | 9.5 g |
| Fibre | 1.8 g |
| Protein | 1.5 g |
| Fat | 0.3 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 20 mg |
The numbers that matter on a training day
For endurance who it suits
As an endurance athlete, baby leeks can be a refreshing addition to a meal but are not a standalone fuel source. They are best used in conjunction with other carbohydrate-rich foods to meet energy demands. Their mild flavor and versatility make them a pleasant addition to dishes, especially when looking to add variety to your diet.
Baby leeks are suited for endurance athletes who are in the off-season or engaging in low-intensity training sessions. They provide a light, low-calorie option for those looking to maintain weight without compromising on essential nutrients. Ideal for athletes who enjoy cooking and prefer incorporating whole foods into their diet.
Best used during light training days or as part of a recovery meal. Not suitable for high-intensity sessions due to low carbohydrate content.
- Low in calories, aiding weight management
- Versatile for various cooking methods
- Provides dietary fiber for digestion
- Mild flavor complements many dishes
- Low carbohydrate content for endurance
- Minimal sodium for electrolyte replacement
- Not suitable as a primary energy source
- Potential for digestive discomfort if consumed in large quantities
- Low sodium content may not meet electrolyte needs during intense exercise
Fuelling science in short
No, baby leeks are not practical during workouts due to their low carbohydrate content and the need for preparation.
Baby leeks have a low glycemic impact due to their fiber content and low sugar concentration, leading to a slow and steady blood-sugar response.
With only 16 mg of sodium per serving, baby leeks do not significantly contribute to sodium replenishment needed for sweat losses.
- Total carbs
- 10 g
- Hourly capacity
- Not applicable as primary fuel source
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayUSE
Baby leeks are not suitable for pre-race, during race, or recovery contexts due to their low carbohydrate and protein content. They do not meet the energy and nutrient demands of these phases. However, they can be included in everyday training meals as a low-calorie, fiber-rich vegetable that adds variety to the diet.
NOT RECOMMENDED for pre-race use because baby leeks have low carbohydrate content and do not provide the quick energy needed before a race.
NOT RECOMMENDED during racing because they require preparation and lack fast-acting carbohydrates.
NOT RECOMMENDED for recovery because they do not provide sufficient carbohydrates or protein for effective glycogen resynthesis or muscle repair.
- Pair with quinoa for a balanced meal
- Combine with roasted chicken for protein
- Add to pasta for increased fiber content
For practitioners the evidence
Evidence grade: C — The analysis is based on nutritional composition and general dietary guidelines, lacking direct RCT evidence for endurance-specific contexts.
Baby leeks have a carbohydrate density of 12 g per 100 g, categorizing them as low-density. A 100 g serving contributes only 10 g towards the 600-840 g daily target for a 70 kg athlete, requiring impractical consumption volumes. Their low energy yield and high volume make them unsuitable for effective carb-loading, as they do not provide the necessary carbohydrate concentration without causing satiety and potential GI discomfort.
Upon consumption, baby leeks undergo mechanical breakdown in the oral phase. Their low osmolality and fiber content result in a moderate gastric emptying rate. Carbohydrates are absorbed in the small intestine via SGLT1 transporters for glucose, though baby leeks have minimal glucose content. The fiber content may undergo fermentation in the colon, potentially causing gas in sensitive individuals. The slow release of sugars results in a steady insulin response, making them unsuitable for rapid energy needs.
Baby leeks provide minimal carbohydrates and negligible protein, failing to meet the 1.0-1.2 g/kg/h carbohydrate target for glycogen resynthesis post-exercise. They lack the protein necessary to stimulate muscle protein synthesis, making them inadequate as a standalone recovery food. Their fiber content offers digestive benefits but does not contribute to immediate recovery needs.
High fiber content may lead to GI distress if consumed in large amounts during exercise. Low carbohydrate content limits their use for energy replenishment. Baby leeks pose minimal dental erosion risk due to low sugar content. Their low sodium content does not support electrolyte replenishment, potentially leading to imbalances during prolonged exercise. Athletes with FODMAP sensitivity might experience discomfort due to fermentable fibers.
- Do not use within 90 minutes of race start if the athlete requires high carbohydrate intake.
- Do not use as a primary carbohydrate source during high-intensity sessions due to low energy yield.
- Do not rely on baby leeks for post-exercise recovery due to inadequate carbohydrate and protein content.
- High fiber content may cause bloating and gas in sensitive individuals.
- Low sodium content does not support electrolyte balance during prolonged exercise.
- Minimal carbohydrate content is insufficient for glycogen replenishment post-exercise.
- Potential FODMAP content may trigger symptoms in sensitive athletes.
- Jeukendrup 2010, Sports Medicine — carbohydrate intake recommendations for endurance athletes.
- Burke 2015, Journal of Sports Sciences — guidelines on carbohydrate loading strategies.
- Stellingwerff 2011, International Journal of Sport Nutrition and Exercise Metabolism — carbohydrate absorption rates and implications.
Questions about Baby Leeks
How many carbs are in Baby Leeks by Woolworths?
12 g of carbs per serving (100g), with 66 kcal and 1.5 g protein.
Can baby leeks be eaten raw?
Yes, baby leeks can be eaten raw, but they are often more palatable when cooked, as cooking enhances their mild flavor.
Are baby leeks suitable for carb-loading?
No, baby leeks are not suitable for carb-loading due to their low carbohydrate density.
How should baby leeks be stored?
Store baby leeks in the refrigerator and use them within a week for optimal freshness.
Can baby leeks cause digestive issues?
In large quantities, baby leeks may cause digestive discomfort due to their fiber content. Moderate consumption is recommended.
Are there any allergens in baby leeks?
No common allergens are associated with baby leeks, but they are part of the allium family, which some individuals may be sensitive to.
What is the best way to cook baby leeks?
Baby leeks can be roasted, steamed, or sautéed to enhance their mild flavor and tenderness.
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