Woolworths Baby Spinach
- Whole food
- Checked
- Grade C
Baby Spinach by Woolworths has 24 kcal, 1 g carbs, 2.3 g protein and 0.3 g fat per serving (100g).
Woolworths Baby Spinach is a fresh, leafy green vegetable with young, tender leaves. It's an excellent choice for endurance athletes seeking a low-calorie, nutrient-dense food to incorporate into their diet. With only 23.7 kcal per serving (80 g), it provides a substantial amount of fiber (2.2 g per serving) and protein (2.3 g per serving), supporting digestive health and muscle repair. While it is not a primary source of carbohydrates, its low energy content makes it suitable for athletes managing weight or seeking a light meal option. Consumed as part of a pre- or post-training meal, it can complement higher carbohydrate foods to balance energy intake. Its rich micronutrient profile, including iron and vitamins A and C, can support overall health and recovery.
- High in fiber for digestion
- Low-calorie for weight management
- Rich in iron and vitamins
On the label per serving, 100g
| Energy | 99 kJ |
|---|---|
| Calories | 24 kcal |
| Carbs | 1.0 g |
| Sugar | 0.6 g |
| Fibre | 2.2 g |
| Protein | 2.3 g |
| Fat | 0.3 g |
| Cholesterol | 0 mg |
| Sodium | 63 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Baby Spinach is a nutrient-rich, low-calorie option that can support overall health and recovery in endurance athletes. However, it lacks the carbohydrate content needed for energy during intense training or racing. Its high fiber content can aid digestion but may cause gastrointestinal discomfort if consumed in large amounts before or during exercise.
Woolworths Baby Spinach is ideal for endurance athletes who require a nutrient-dense, low-calorie food to complement their diet. It's particularly suitable for those focusing on weight management or seeking to enhance their micronutrient intake. Athletes who prefer plant-based or gluten-free options will find this spinach a versatile addition to meals. It's also beneficial for those looking to increase their fiber intake for improved digestive health.
Ideal for light meals or snacks during easy training days or recovery periods. It pairs well with higher carbohydrate foods for balanced energy intake.
- Low-calorie, nutrient-dense option
- High in fiber, supports digestion
- Rich in vitamins A and C
- Versatile for various dietary preferences
- Low carbohydrate content
- Minimal sodium for electrolyte replacement
- Potential for GI discomfort if consumed in excess
- Potential for GI distress if consumed in large quantities pre-exercise
- Low sodium content may not support high sweat losses
Fuelling science in short
Not recommended during workouts due to its low carbohydrate content and potential for digestive discomfort if consumed in large quantities.
With only 1 g of carbs per serving (80 g), baby spinach has a negligible impact on blood sugar levels, making it a low-GI food. It’s unlikely to cause significant blood-sugar spikes or crashes.
Contains 63 mg of sodium per serving (80 g), which is minimal compared to the 300-600 mg/hr sweat losses typical in endurance athletes. Potassium content is unspecified but generally low.
- Total carbs
- 1 g
- Hourly capacity
- N/A
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
Baby spinach is not suitable for pre-race or during-race consumption due to its low carbohydrate content and high fiber, which can slow gastric emptying and cause GI distress. It is beneficial post-race for recovery when paired with protein and other carbohydrates to support muscle repair and replenish vitamins. Its low calorie and nutrient density make it a good choice for everyday training meals.
NOT RECOMMENDED for pre-race use because it has low carbohydrate content and high fiber, which can slow gastric emptying and potentially cause gastrointestinal discomfort during the race.
NOT RECOMMENDED during racing because it lacks fast-acting carbohydrates and could contribute to digestive issues due to its fiber content.
USE in recovery meals when paired with protein sources to aid muscle repair and replenish micronutrients. Its low calorie and high fiber content make it a good addition to post-race salads or smoothies.
- Pair with quinoa for added carbohydrates and protein
- Combine with citrus fruits for enhanced iron absorption
- Include in a smoothie with protein powder for recovery
For practitioners the evidence
Evidence grade: C — The nutritional benefits are supported by general dietary guidelines, but specific claims for endurance performance lack direct evidence.
Baby spinach is not suitable for carb loading due to its low carbohydrate density of 1 g per 100 g. An 80 g serving provides only 1 g of carbohydrates, contributing minimally to a daily target of 600-840 g for a 70 kg athlete. Achieving this target with spinach would require impractically large quantities, leading to excessive fiber intake and potential gastrointestinal discomfort.
Baby spinach has a high fiber content, which can slow gastric emptying. The carbohydrates present are minimal and primarily consist of glucose and fructose, absorbed via SGLT1 and GLUT5 transporters, respectively. The fiber undergoes fermentation in the colon, potentially causing gas and bloating. Due to its low carbohydrate content, it does not significantly impact blood glucose levels.
While baby spinach provides essential vitamins and minerals, it lacks the carbohydrates and protein necessary for optimal recovery. It can complement a recovery meal by providing antioxidants and micronutrients but should be paired with protein-rich foods to meet muscle protein synthesis and glycogen resynthesis requirements.
The high fiber content may cause gastrointestinal discomfort if consumed in large quantities, especially before or during exercise. Its low sodium content is insufficient for athletes with high sweat losses. Contamination risks, as reported, could pose health hazards if not properly managed.
- Do not use during high-intensity sessions due to low carbohydrate content.
- Avoid pre-race consumption if not accustomed to high fiber intake.
- Do not rely on it for sodium replacement in hot, sweaty conditions.
- High fiber content can cause bloating and discomfort if consumed in excess.
- Low sodium content may lead to inadequate electrolyte replenishment during exercise.
- Potential contamination with toxic plant material poses a health risk.
- Low carbohydrate content fails to meet energy needs during endurance events.
Questions about Baby Spinach
How many carbs are in Baby Spinach by Woolworths?
1 g of carbs per serving (100g), with 24 kcal and 2.3 g protein.
Can I eat baby spinach before a race?
It's not recommended due to its low carbohydrate content and potential for causing gastrointestinal discomfort from its fiber content.
How should I incorporate baby spinach into my diet?
Use it in salads, smoothies, or as a side dish to enhance nutrient intake without adding many calories.
Is baby spinach good for recovery?
Yes, when paired with protein-rich foods, it can aid in muscle recovery and provide essential vitamins and minerals.
Does baby spinach provide enough sodium for athletes?
No, it provides only 63 mg per serving, which is insufficient to replace sodium lost through sweat during intense exercise.
Can baby spinach cause digestive issues?
Yes, its high fiber content may cause gastrointestinal discomfort if consumed in large amounts, especially before or during exercise.
What are the benefits of baby spinach for athletes?
It offers a low-calorie, nutrient-dense option rich in vitamins A and C, supporting overall health and recovery.
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