Woolworths Blue Oyster Mushrooms
- Whole food
- Checked
- Grade B
Blue Oyster Mushrooms by Woolworths has 35 kcal, 6.4 g carbs, 3.3 g protein and 0.4 g fat per serving (100 g).
Blue Oyster Mushrooms from Woolworths are a low-calorie, high-fiber food that offers a unique umami flavor and velvety texture. With only 35 kcal per 100 g serving, these mushrooms are ideal for athletes seeking nutrient density without excess calories. They contain 6.43 g of carbohydrates, 2.4 g of fiber, and 3.34 g of protein per serving, making them a valuable addition to a balanced diet. The high potassium content (420 mg per serving) supports muscle function and electrolyte balance, crucial for endurance athletes. While not a primary source of carbohydrates for fueling, their nutrient profile makes them suitable for recovery meals or as a component of a varied diet. Best consumed post-exercise when combined with protein-rich foods to aid in muscle recovery.
- Low-calorie, high-nutrient food
- Rich in potassium for muscle function
- High fiber content supports digestion
On the label per serving, 100 g
| Energy | 146 kJ |
|---|---|
| Calories | 35 kcal |
| Carbs | 6.4 g |
| Sugar | 1.1 g |
| Fibre | 2.4 g |
| Protein | 3.3 g |
| Fat | 0.4 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 18 mg |
| Potassium | 420 mg |
The numbers that matter on a training day
For endurance who it suits
Blue Oyster Mushrooms are an excellent addition to an endurance athlete's diet for their nutrient density and low-calorie content. They are best used in recovery meals or as part of a balanced diet rather than during intense training or racing. Their high potassium content supports muscle function, but they should be paired with higher-carb foods for optimal energy replenishment.
Blue Oyster Mushrooms are suitable for endurance athletes who need a nutrient-dense, low-calorie food option. They are ideal for those looking to maintain muscle function and electrolyte balance due to their high potassium content. Athletes focused on recovery and dietary variety will benefit from incorporating these mushrooms into their meals.
Ideal for post-exercise meals, especially after long runs or rides where muscle recovery and electrolyte replenishment are priorities. Not suitable for high-intensity sessions requiring immediate carbohydrate availability.
- Low-calorie, nutrient-dense option
- High in potassium for electrolyte balance
- Rich in dietary fiber for digestive health
- Versatile in culinary applications
- Low carbohydrate content for fueling
- Not suitable for during-workout use
- Requires pairing with protein for recovery
- Potential for GI distress if consumed in large quantities
- May not provide adequate energy for high-intensity sessions
Fuelling science in short
No, Blue Oyster Mushrooms are not suitable for during-workout consumption due to their low carbohydrate content and solid form, which may impair gastric emptying.
Blue Oyster Mushrooms have a low glycemic load, making them unlikely to cause significant blood sugar spikes. Their high fiber content may slow gastric emptying.
Each serving provides 18 mg of sodium and 420 mg of potassium. While sodium content is low compared to sweat losses, the high potassium supports muscle function.
- Total carbs
- 6.43 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
Blue Oyster Mushrooms are not suitable for pre-race or during-race fueling due to their low carbohydrate content and potential to slow gastric emptying. They are beneficial in recovery settings when paired with protein and other carbohydrates to aid muscle repair and replenish electrolytes. Their nutrient density makes them a good choice for everyday training meals.
NOT RECOMMENDED for pre-race use because they have low carbohydrate content and may slow gastric emptying due to their fiber content.
NOT RECOMMENDED during racing because they are a solid food with low carbohydrate availability, which can impair quick energy access.
USE: Combine with a protein source to aid muscle repair and replenish potassium levels post-exercise.
- Pair with quinoa for a balanced recovery meal
- Combine with lean protein for muscle repair
- Add to salads for a nutrient boost
For practitioners the evidence
Evidence grade: C — The benefits are supported by mechanistic insights and limited clinical studies, primarily observational.
Blue Oyster Mushrooms have a low carb density of 6.43 g per 100 g, making them unsuitable for carb-loading. Their low carbohydrate yield per serving means they contribute minimally to the 600-840 g/day target for a 70 kg athlete. An athlete would need to consume impractical quantities to meet carb-loading needs, making them an inefficient choice for this purpose.
Upon consumption, Blue Oyster Mushrooms undergo minimal oral digestion. Their low carbohydrate content and high fiber slow gastric emptying. In the small intestine, carbohydrates are absorbed via SGLT1 and GLUT5 transporters, but the low sugar content limits rapid glucose availability. The fiber may ferment in the colon, supporting gut health but potentially causing gas.
While Blue Oyster Mushrooms provide some carbohydrates, their primary recovery benefit lies in their potassium content, aiding electrolyte balance post-exercise. They lack sufficient protein to stimulate muscle protein synthesis effectively, so pairing with a protein source is necessary. Their fiber supports digestive health, but they are inadequate as a standalone recovery food.
Potential GI distress may arise from high fiber intake, especially during exercise. Their low carbohydrate content may lead to inadequate energy availability for high-intensity efforts. The mushrooms' low sodium content is insufficient for replacing sweat losses during prolonged activity, necessitating additional sodium sources.
- Do not use during high-intensity sessions due to low carbohydrate availability.
- Avoid large quantities if prone to digestive discomfort from high fiber foods.
- Do not rely on them for sodium replacement during endurance events.
- High fiber content may cause GI distress during exercise if consumed in excess.
- Low carbohydrate availability can lead to energy deficits in high-intensity activities.
- Inadequate sodium content for replacing sweat losses in endurance events.
- Potential allergenicity in individuals with mold allergies.
Questions about Blue Oyster Mushrooms
How many carbs are in Blue Oyster Mushrooms by Woolworths?
6.4 g of carbs per serving (100 g), with 35 kcal and 3.3 g protein.
Can Blue Oyster Mushrooms be eaten raw?
While they can be consumed raw, cooking enhances their flavor and texture, making them more palatable and digestible.
Are Blue Oyster Mushrooms suitable for carb-loading?
No, due to their low carbohydrate content, they are not suitable for carb-loading before endurance events.
How should I incorporate them into my recovery meals?
Pair with a protein source like chicken or tofu and a carbohydrate like quinoa to support muscle repair and glycogen replenishment.
Can they cause digestive issues?
In large quantities, their fiber content may cause digestive discomfort, so moderate consumption is advised.
Are there any allergens in Blue Oyster Mushrooms?
No common allergens are associated, but those with mold allergies should exercise caution.
Do they interact with any medications?
There is limited evidence of interaction with medications like gabapentin; consult a healthcare provider if concerned.
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