Woolworths Baby Portabellini Mushrooms

Whole food
Checked
Grade C

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Woolworths

The short answer

Baby Portabellini Mushrooms by Woolworths has 33 kcal, 3 g carbs, 3.3 g protein and 0.3 g fat per serving (150 g).

Calories33kcal

Carbs3g

Protein3.3g

Fat0.3g

About it

Woolworths Baby Portabellini Mushrooms are a low-calorie, nutrient-dense option for endurance athletes looking to enhance their diet with whole foods. With only 17.4 kcal per serving (150 g), these mushrooms provide essential nutrients without adding significant caloric load, making them suitable for athletes managing weight or caloric intake. They offer a modest 2 g of carbohydrates per serving, primarily from sugars and fiber, and 1.8 g of protein, contributing to muscle maintenance. Their earthy, nutty flavor and firm texture make them versatile for salads, sauces, and risottos. While not suitable as a primary carb source during intense exercise, they can be a valuable addition to meals for micronutrient intake and dietary variety.

Low-calorie nutrient source
Rich in potassium and fiber
Versatile culinary applications

On the label per serving, 150 g

Energy	137 kJ
Calories	33 kcal
Carbs	3.0 g
Sugar	2.7 g
Fibre	2.1 g
Protein	3.3 g
Fat	0.3 g
Saturated fat	0.1 g
Cholesterol	0 mg
Sodium	12 mg

The numbers that matter on a training day

Carb density2%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 kcal37 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density0.9 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour20How many an hour for a 60 g carb baseline.

Glycaemic profileWith only 2 g of carbohydrates per serving, these mushrooms have a negligible impact on blood sugar levels, making them low-GI. They are unlikely to cause significant blood sugar spikes or crashes.

How we read foods ›

For endurance who it suits

Endurance verdict

While Baby Portabellini Mushrooms are nutrient-rich and low in calories, they are not suitable for fueling endurance activities due to their low carbohydrate content. They are best used as part of a balanced diet to support overall health and recovery, rather than as a primary energy source during training or racing.

Who it is for

These mushrooms are ideal for endurance athletes who need to manage their caloric intake while ensuring adequate micronutrient consumption. They suit athletes looking for low-calorie meal components that provide fiber and protein. While not a primary fuel source, they are beneficial for athletes focused on maintaining a balanced diet with diverse food options.

Best sessions

Best used in meals post-training or on rest days when the focus is on recovery and nutrient intake rather than immediate energy needs. They are not suitable for fueling intense or long-duration sessions due to low carbohydrate content.

Pros

Low in calories, suitable for weight management
High in fiber, supporting digestive health
Versatile for various culinary uses
Provides essential micronutrients like potassium

Cons

Low carbohydrate content, not suitable for fueling
Minimal protein contribution
Limited sodium content for electrolyte replacement

Watch out for

Potential digestive discomfort if consumed in large quantities due to fiber
Low sodium content may not meet electrolyte needs during intense exercise

Fuelling science in short

During a session

No, not suitable during workouts. Their low carbohydrate content and solid form make them impractical for mid-exercise fueling.

Glycaemic profile

With only 2 g of carbohydrates per serving, these mushrooms have a negligible impact on blood sugar levels, making them low-GI. They are unlikely to cause significant blood sugar spikes or crashes.

Electrolytes

Contains 6 mg of sodium per serving, which is minimal compared to the 300-600 mg/hr sweat loss typical in endurance activities. Potassium content is unspecified but generally present in mushrooms.

Carb breakdown

Total carbs: 2 g
Hourly capacity: N/A

Race day before, during and after

Suits it for

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

These mushrooms are not suitable for pre-race or during-race fueling due to low carbohydrate content and potential digestive issues from fiber. They are beneficial for recovery meals when combined with other macronutrients. Everyday training can incorporate them as a nutrient-rich component of balanced meals.

NOT RECOMMENDED for pre-race use because they provide insufficient carbohydrates for glycogen loading and may cause digestive discomfort due to fiber content.

Pair it with

Pair with whole grains for a balanced meal
Combine with lean protein for muscle recovery
Use in salads with healthy fats for nutrient absorption

For practitioners the evidence

Evidence grade: C — The analysis is based on general nutritional knowledge and physiological principles rather than specific studies on this mushroom variety.

In a carb load

Baby Portabellini Mushrooms have a low carbohydrate density of 2 g per 100 g, making them unsuitable for carb loading. A serving of 150 g provides only 2 g of carbs, contributing minimally toward the 600 g daily target for a 70 kg athlete. The athlete would need 300 servings to meet the target, which is impractical due to volume and low carb content.

Digestion and absorption

These mushrooms are primarily composed of water and fiber, with minimal carbohydrates. Their low carb content means they have negligible impact on blood glucose levels. They are digested slowly due to fiber, with limited glucose absorption. The fiber content may contribute to satiety but does not provide significant energy for endurance activities.

Recovery

While Baby Portabellini Mushrooms offer some fiber and micronutrients, they are inadequate as a standalone recovery food. They lack sufficient carbohydrates and protein to meet the glycogen resynthesis and muscle protein synthesis targets post-exercise. Pairing them with protein-rich foods and carbohydrates is necessary for effective recovery.

Downsides

High fiber content may cause digestive discomfort if consumed in large quantities during exercise. Their low sodium content does not support electrolyte replacement needs for endurance athletes. They provide minimal energy due to low carbohydrate content, making them unsuitable for fueling during exercise.

Don't use it when

Do not use within 90 minutes of race start due to potential digestive discomfort from fiber.
Do not rely on them as a primary carbohydrate source for intense training sessions.
Do not consume in large quantities during exercise to avoid gastrointestinal distress.

Clinical risks

High fiber content may cause bloating or discomfort if consumed in excess during exercise.
Low sodium content does not meet the needs for electrolyte replacement in hot conditions.
Minimal carbohydrate content provides insufficient energy for prolonged endurance activities.
Potential for digestive discomfort if not accustomed to high-fiber foods.

Key references