Woolworths Broccoli Florets
- Whole food
- Checked
- Grade B
Broccoli Florets by Woolworths has 25 kcal, 2 g carbs, 2 g protein and 0.2 g fat per serving (Per 80 g Serving).
Woolworths Broccoli Florets are fresh, locally farmed vegetables that are ideal for steaming, microwaving, or boiling. With only 24.9 kcal per 80 g serving, they provide a low-calorie option for endurance athletes looking to maintain a balanced diet. Each serving contains 2 g of carbohydrates, 2 g of protein, and 2.3 g of fiber, making them a nutrient-dense choice for recovery meals or as part of a daily nutrition plan. While they are not a primary source of quick energy during intense workouts due to their low carbohydrate content, they can complement a post-exercise meal to support recovery and overall health. Their high fiber content aids in digestion and satiety, making them suitable for athletes focused on weight management.
- Low-calorie, nutrient-dense
- High in fiber for digestion
- Supports recovery nutrition
On the label per serving, Per 80 g Serving
| Energy | 104 kJ |
|---|---|
| Calories | 25 kcal |
| Carbs | 2.0 g |
| Sugar | 1.8 g |
| Fibre | 2.3 g |
| Protein | 2.0 g |
| Fat | 0.2 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 27 mg |
| Potassium | 316 mg |
The numbers that matter on a training day
For endurance who it suits
While Woolworths Broccoli Florets are not suitable for immediate energy needs during exercise, they are an excellent addition to post-exercise meals. Their low-calorie, high-fiber profile supports recovery and overall health, making them a versatile component of an endurance athlete's diet.
Woolworths Broccoli Florets are ideal for endurance athletes who prioritize nutrient density and low-calorie foods in their diet. They are particularly beneficial for athletes focusing on weight management or those seeking to enhance their recovery meals with fiber and micronutrients. These florets are suitable for vegan and gluten-free diets, appealing to a wide range of dietary preferences.
Best suited for recovery meals or as a daily nutrition component. Not ideal for during intense sessions due to low carbohydrate content.
- High fiber content aids digestion
- Low-calorie option for weight management
- Rich in micronutrients like potassium
- Versatile for various meal preparations
- Low carbohydrate content for immediate energy
- Not suitable for during-workout consumption
- Minimal sodium for electrolyte replenishment
- High fiber may cause GI distress if consumed in large quantities pre-exercise
- Low sodium content may not meet electrolyte needs during long endurance events
Fuelling science in short
No, due to low carbohydrate content and bulkiness, they are not practical for consumption during workouts.
Broccoli has a low glycemic index, resulting in a minimal impact on blood sugar levels. Its high fiber content slows gastric emptying, making it unsuitable for rapid energy needs.
Contains 27 mg of sodium per serving, which is minimal compared to the 300-600 mg/hr sweat losses. Potassium content is higher at 316 mg per serving, supporting electrolyte balance.
- Total carbs
- 2 g
- Hourly capacity
- N/A
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
Broccoli's high fiber content and low carbohydrate density make it unsuitable for pre-race and during-race consumption due to potential gastrointestinal issues and insufficient energy supply. However, it is beneficial for recovery due to its nutrient density and fiber content, aiding digestion and providing essential vitamins and minerals. For everyday training, it supports a balanced diet but should be complemented with higher carbohydrate sources for energy.
NOT RECOMMENDED for pre-race use because broccoli's high fiber content can slow gastric emptying and potentially cause gastrointestinal distress, which is not ideal before a race.
NOT RECOMMENDED during racing because the low carbohydrate content and high fiber make it unsuitable for rapid energy needs and can cause digestive discomfort.
USE as part of a recovery meal. Pair with protein to enhance muscle repair and replenish glycogen stores with additional carbohydrate sources.
- Pair with lean protein for recovery meal
- Combine with whole grains for balanced meal
- Add to smoothies for nutrient boost
For practitioners the evidence
Evidence grade: B — While there is strong evidence supporting broccoli's nutritional benefits, its role in endurance-specific contexts is limited and requires complementary foods.
Broccoli has a low carbohydrate density of 3 g per 100 g, making it unsuitable for effective carb loading. A single 80 g serving provides only 2 g of carbohydrates, contributing minimally towards the 600 g daily target for a 70 kg athlete. To meet carb loading needs, an athlete would require an impractical number of servings, leading to excessive fiber intake and potential gastrointestinal discomfort due to its volumetric bulk and low energy density.
Broccoli is primarily digested through mechanical breakdown in the oral phase, followed by slow gastric emptying due to its high fiber content. In the small intestine, nutrients are absorbed via various transporters, with glucose utilizing SGLT1. The high fiber content may delay absorption and reduce the rate of glucose entering the bloodstream, leading to a lower insulin response. Unabsorbed fiber reaches the colon, where it undergoes fermentation, potentially causing gas and bloating if consumed in large quantities.
Broccoli supports recovery by providing essential micronutrients like potassium and vitamin C, which aid in electrolyte balance and immune function. However, it lacks sufficient carbohydrates and protein to independently meet post-exercise recovery needs. To optimize recovery, broccoli should be consumed with protein sources to stimulate muscle protein synthesis and additional carbohydrates to replenish glycogen stores effectively.
High fiber content may cause gastrointestinal distress if consumed in large quantities before or during exercise. Broccoli's low sodium content does not adequately support electrolyte replenishment for high-sweat athletes. Its low carbohydrate content may lead to insufficient energy supply if relied upon as a primary fuel source. Additionally, the high fiber load can contribute to bloating and discomfort if not balanced with other low-fiber foods.
- Do not use within 90 minutes of race start if the athlete has not gut-trained with high-fiber solids — high risk of GI distress.
- Do not rely on broccoli as a primary carbohydrate source during carb loading — insufficient carb density.
- Do not consume in large quantities during endurance events — may cause bloating and discomfort.
- High fiber intake pre-exercise can slow gastric emptying and cause GI distress.
- Low sodium content may lead to inadequate electrolyte replenishment during high-sweat activities.
- High fiber content can cause bloating and discomfort if consumed in large quantities.
- Low carbohydrate content may result in insufficient energy supply during prolonged endurance activities.
Questions about Broccoli Florets
How many carbs are in Broccoli Florets by Woolworths?
2 g of carbs per serving (Per 80 g Serving), with 25 kcal and 2 g protein.
Can I eat broccoli before a workout?
It's not recommended due to high fiber content, which may cause digestive discomfort during exercise.
How should I incorporate broccoli into my diet?
Use it in recovery meals or as part of your daily vegetable intake for its fiber and micronutrient benefits.
Is broccoli suitable for carb loading?
No, broccoli is low in carbohydrates and not suitable for carb loading strategies.
Does broccoli provide enough sodium for endurance athletes?
No, broccoli's sodium content is minimal and should be supplemented with other sources during endurance events.
Can broccoli be frozen?
Yes, broccoli can be frozen to extend shelf life but may lose some texture upon thawing.
Is broccoli a good recovery food?
Yes, when paired with protein and additional carbohydrates, it supports recovery with its fiber and micronutrient content.
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