Woolworths Butternut

Whole food
Checked
Grade C

Log this foodSource

Woolworths

The short answer

Butternut by Woolworths has 58 kcal, 11 g carbs, 1.6 g protein and 0.1 g fat per serving (100g).

Calories58kcal

Carbs11g

Protein1.6g

Fat0.1g

About it

Woolworths Butternut is a versatile vegetable, often used in roasted dishes or soups. For endurance athletes, it offers a low-calorie, moderate-carbohydrate option with 9 g of carbs per 100 g serving. This makes it suitable for pre-training meals when a light carb source is needed without excessive caloric intake. The carbohydrate content primarily consists of glucose and fructose, providing a quick energy source. However, due to its low overall carbohydrate density, it may not be ideal for high-intensity or long-duration sessions where higher carb intake is necessary. Its low sodium content means it won't contribute significantly to electrolyte replenishment, but the potassium content aids in maintaining fluid balance.

Low-calorie energy source
Moderate carbohydrate content
Rich in potassium

On the label per serving, 100g

Energy	243 kJ
Calories	58 kcal
Carbs	11.0 g
Sugar	6.2 g
Fibre	1.7 g
Protein	1.6 g
Fat	0.1 g
Saturated fat	0.0 g
Cholesterol	0 mg
Sodium	2 mg
Potassium	340 mg

The numbers that matter on a training day

Carb density11%Carbs as a share of the food's weight: how hard it is on the gut at pace.

Glucose to fructose4:5Glucose with fructose lifts how much carb the gut can take in an hour.

Sodium per 100 kcal3 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density2.4 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour5.5How many an hour for a 60 g carb baseline.

Glycaemic profileWith 9 g of carbs per serving, it provides a moderate glycemic load. The presence of natural sugars may lead to a moderate blood sugar response, but the low overall carb content limits its impact.

How we read foods ›

For endurance who it suits

Endurance verdict

Woolworths Butternut is a useful low-calorie, moderate-carb option for pre-training meals when a light energy source is needed. Its low sodium content makes it unsuitable for electrolyte replenishment during intense sessions. While it offers a quick energy source from natural sugars, its low carbohydrate density limits its use during high-intensity or long-duration events.

Who it is for

Woolworths Butternut is best suited for endurance athletes seeking a low-calorie, moderate-carbohydrate option for pre-training meals. It's ideal for those who need a light energy source without significant caloric intake. Athletes focusing on weight management or those with lower energy demands may find it particularly useful.

Best sessions

Best for easy runs or short training sessions where a light carbohydrate source is sufficient. Not ideal for long rides or ultra-endurance events due to its low carbohydrate density.

Pros

Low-calorie, moderate-carbohydrate option
Rich in potassium for fluid balance
Vegan and gluten-free

Cons

Low carbohydrate density limits use
Minimal sodium for electrolyte replenishment
Not suitable for high-intensity sessions

Watch out for

Potential for moderate blood sugar spikes
Low sodium may not support electrolyte needs during endurance events

Fuelling science in short

During a session

Not recommended during workouts due to its low carbohydrate density and the impracticality of consuming it in large amounts while active.

Glycaemic profile

With 9 g of carbs per serving, it provides a moderate glycemic load. The presence of natural sugars may lead to a moderate blood sugar response, but the low overall carb content limits its impact.

Electrolytes

Low sodium content (2 mg per serving) offers minimal contribution to sodium replenishment. However, 340 mg of potassium aids in maintaining electrolyte balance.

Carb breakdown

Total carbs: 9 g
Glucose: 4 g
Fructose: 5 g
Glucose to fructose: 4:5
Hourly capacity: 60-90 g/hr with fructose co-ingestion

Race day before, during and after

Suits it for

BeforeDO NOT USE
DuringDO NOT USE
AfterDO NOT USE
Carb loadDO NOT USE
Every dayCAUTION

Woolworths Butternut is not suitable for pre-race, during-race, or recovery due to its low carbohydrate density and minimal sodium content. It does not provide the necessary energy or electrolyte replenishment for endurance events. It may be cautiously used in everyday training for athletes seeking a low-calorie, moderate-carb option.

NOT RECOMMENDED for pre-race use because it lacks sufficient carbohydrates for glycogen loading and has low sodium content, which is crucial for maintaining electrolyte balance.

Pair it with

Pair with a protein source for recovery
Combine with high-carb foods for carb loading
Add to soups for a light pre-race meal

For practitioners the evidence

Evidence grade: C — The analysis is based on nutritional content and physiological principles, with limited direct research on butternut's specific effects in endurance contexts.

In a carb load

Butternut has a low carbohydrate density of 9 g per 100 g, categorizing it as low-density. This makes it unsuitable for carb loading, as a 100 g serving provides only 9 g of carbohydrates, contributing minimally to the 600-840 g/day target for a 70 kg athlete. To meet this target, an impractical number of servings would be required, leading to excessive volume and potential GI discomfort. Its low density and high water content further reduce its efficacy for loading.

Digestion and absorption

Upon ingestion, butternut undergoes mechanical breakdown in the oral phase, followed by rapid gastric emptying due to its low fat and fiber content. Carbohydrates are absorbed in the small intestine primarily via SGLT1 transporters for glucose and GLUT5 for fructose. The moderate sugar content ensures a quick but limited energy release. Any unabsorbed carbohydrates may undergo fermentation in the colon, posing a potential FODMAP risk for sensitive individuals.

Recovery

Butternut provides carbohydrates but lacks the necessary protein and sodium for effective recovery. The carbohydrate content is insufficient to meet the 1.0-1.2 g/kg/h glycogen resynthesis target, and the absence of protein fails to stimulate muscle protein synthesis. Its low sodium content does not support post-exercise rehydration. Therefore, it is inadequate as a standalone recovery food.

Downsides

Butternut's low carbohydrate density limits its use for energy replenishment during endurance activities. The moderate sugar content may cause blood glucose spikes, while the low sodium content fails to support electrolyte balance. Its high water content may contribute to GI discomfort if consumed in large quantities. Athletes with FODMAP sensitivities should also be cautious due to potential fermentation in the colon.

Don't use it when

Do not use during high-intensity sessions due to low carbohydrate density.
Do not use for carb loading due to impractical serving size requirements.
Do not rely on butternut for electrolyte replenishment during endurance events.

Clinical risks

Low sodium content may lead to inadequate electrolyte replenishment during prolonged exercise.
Moderate sugar content can cause blood glucose spikes, affecting energy stability.
High water content may lead to GI discomfort if consumed in large quantities.
Potential FODMAP risk for sensitive individuals due to fermentation in the colon.

Key references