Woolworths Brussels Sprouts
- Whole food
- Checked
- Grade C
Brussels Sprouts by Woolworths has 45 kcal, 3 g carbs, 4.8 g protein and 0.1 g fat per serving (100g).
Brussels sprouts from Woolworths are a low-calorie, nutrient-rich vegetable, offering 35.9 kcal per serving (100 g). With 2 g of carbohydrates per serving, they provide minimal direct energy but are rich in fiber (2.8 g per serving), which aids digestive health. These sprouts are suitable for athletes seeking a nutritious addition to their diet, particularly during recovery phases. Due to their low carbohydrate content, they are not ideal for immediate pre-race or during-race fuel but can be a valuable part of a balanced diet, contributing to overall health and recovery. Their high fiber content may slow gastric emptying, making them less suitable for consumption close to or during intense exercise sessions.
- High fiber for digestive health
- Low calorie, nutrient-dense option
- Rich in antioxidants
On the label per serving, 100g
| Energy | 187 kJ |
|---|---|
| Calories | 45 kcal |
| Carbs | 3.0 g |
| Sugar | 0.0 g |
| Fibre | 3.5 g |
| Protein | 4.8 g |
| Fat | 0.1 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 17 mg |
The numbers that matter on a training day
For endurance who it suits
While Brussels sprouts are not a direct energy source for endurance activities, they are a valuable component of a balanced diet due to their high fiber and nutrient content. They support recovery and overall health but should not be relied upon for immediate energy needs during training or competition.
Brussels sprouts are ideal for endurance athletes looking to enhance their overall diet quality. They suit those focused on recovery and long-term health benefits rather than immediate energy needs. Athletes with a focus on plant-based nutrition will find them particularly beneficial. However, they are not suitable for those needing quick energy sources during races or intense training sessions.
Best consumed post-training or during recovery days when immediate energy needs are lower. They can be part of a balanced meal that supports overall health and recovery.
- High in fiber, aiding digestion and satiety
- Rich in vitamins and antioxidants
- Low in calories, supporting weight management
- Versatile addition to meals for nutrient diversity
- Low carbohydrate content limits energy provision
- High fiber can slow gastric emptying
- Not suitable for pre-race or during-race consumption
- High fiber may cause GI distress if consumed close to exercise
- Low sodium content may not support electrolyte balance
Fuelling science in short
No, due to high fiber content and low carbohydrate density, Brussels sprouts are not practical for consumption during workouts.
Brussels sprouts have a low glycemic index due to their minimal carbohydrate content and high fiber, resulting in a slow and steady blood sugar response.
With only 14 mg of sodium per serving, Brussels sprouts do not significantly contribute to sodium replenishment, which is crucial for endurance athletes experiencing sweat losses of 300-600 mg/hr.
- Total carbs
- 2 g
- Hourly capacity
- Limited due to low total carbs
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
Brussels sprouts are not suitable for pre-race or during-race consumption due to their low carbohydrate content and high fiber, which can slow gastric emptying and cause GI distress. They are beneficial during recovery, providing nutrients and fiber to support overall health. For carb-loading, they are impractical due to low carb density. They fit well into everyday training diets for nutrient diversity.
NOT RECOMMENDED for pre-race use because high fiber content can slow gastric emptying and cause gastrointestinal discomfort.
NOT RECOMMENDED during racing because they provide insufficient carbohydrates and high fiber content may lead to GI distress.
USE: Brussels sprouts can be part of a recovery meal due to their nutrient density and fiber content, supporting digestive health and overall recovery.
- Pair with lean protein for balanced recovery meals
- Combine with whole grains for increased carbohydrate intake
- Add to salads for enhanced nutrient profile and fiber
For practitioners the evidence
Evidence grade: B — Supported by observational studies and nutrient analyses, but lacks direct RCT evidence for endurance performance.
Brussels sprouts have a low carbohydrate density of 3 g per 100 g. A serving contributes only 2 g of carbohydrates, making them unsuitable for carb-loading, which requires 8-12 g/kg/day. The volume required to meet this target would be impractical due to the high fiber content, which could lead to gastrointestinal discomfort and satiety before reaching the necessary carbohydrate intake.
Brussels sprouts undergo mechanical breakdown in the oral phase, followed by slow gastric emptying due to high fiber content. In the small intestine, nutrients are absorbed through various transporters, with fiber largely bypassing absorption and reaching the colon, where it undergoes fermentation. This can produce beneficial short-chain fatty acids but may also cause gas and bloating if consumed in excess.
Brussels sprouts provide carbohydrates and fiber, supporting glycogen resynthesis and digestive health. However, they lack significant protein, which is crucial for muscle protein synthesis post-exercise. Pairing with a protein source is recommended to meet recovery needs. Their antioxidants may aid in reducing exercise-induced oxidative stress.
High fiber content can cause gastrointestinal distress if consumed in large quantities close to exercise. Low carbohydrate content limits their use as an energy source. They do not contribute significantly to sodium intake, which is crucial for electrolyte balance during prolonged exercise. Dental erosion risk is minimal due to low sugar content.
- Do not use within 90 minutes of race start due to high fiber content.
- Avoid during high-intensity sessions to prevent GI distress.
- Not suitable for individuals with cruciferous vegetable intolerance.
- High fiber content may cause bloating and gas if consumed in large amounts.
- Low sodium content does not support electrolyte replenishment during exercise.
- Not suitable for rapid glycogen replenishment due to low carbohydrate content.
- Potential for GI distress if consumed close to exercise without prior gut training.
Questions about Brussels Sprouts
How many carbs are in Brussels Sprouts by Woolworths?
3 g of carbs per serving (100g), with 45 kcal and 4.8 g protein.
When should I consume Brussels sprouts?
Best consumed during recovery or as part of a balanced meal. Avoid close to or during intense exercise due to high fiber content.
Can Brussels sprouts be used for carb-loading?
No, they have low carb density and are not practical for carb-loading.
Are there any allergens in Brussels sprouts?
No common allergens are associated with Brussels sprouts, but always check for cross-contamination.
How do Brussels sprouts affect digestion?
High in fiber, they promote digestive health but may cause GI distress if consumed in large quantities close to exercise.
Are Brussels sprouts suitable for hot-weather training?
Not ideal for immediate energy needs or hydration, but can be part of a balanced diet supporting overall health.
Do Brussels sprouts contribute to recovery?
Yes, they provide nutrients and fiber supporting recovery, but should be paired with protein for optimal muscle repair.
Eating this today? Log it in one tap.
Say "Brussels Sprouts" and it lands in your diary, counted against today's carbs and protein.
