Woolworths Butternut Avg
- Whole food
- Checked
- Grade B
Butternut Avg by Woolworths has 58 kcal, 11 g carbs, 1.6 g protein and 0.1 g fat per serving (100g).
Woolworths Butternut is a whole food option for endurance athletes seeking a low-calorie, carbohydrate-rich fuel. With 58.1 kcal per serving (100 g) and 11 g of carbs, it provides a moderate energy source suitable for light training days. The natural sugars (6.2 g per serving) offer quick energy, while the fiber content (1.7 g per serving) aids digestion. Ideal for athletes looking for a whole food option, butternut can be consumed roasted or pureed, making it versatile for pre-training meals. Its low sodium content (2 mg per serving) means it won't contribute significantly to electrolyte replenishment, so pairing with a sodium-rich source is advisable for longer sessions.
- Low-calorie carbohydrate source
- Natural sugars for quick energy
- Versatile preparation options
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 |
The numbers that matter on a training day
For endurance who it suits
Woolworths Butternut is a viable option for endurance athletes seeking a natural, low-calorie carbohydrate source. While it doesn't offer significant electrolytes, its versatility and natural sugar content make it a useful component of a balanced diet, particularly on lighter training days.
Woolworths Butternut is suitable for endurance athletes who prefer whole food options in their diet. It's ideal for those engaging in light to moderate training sessions where a low-calorie, carbohydrate-rich food can provide energy without heavy digestion. Athletes with dietary restrictions or those seeking to avoid processed foods will find it particularly appealing.
Butternut is best suited for easy runs or recovery days where a light, carb-rich snack can aid energy levels without overwhelming the digestive system.
- Low-calorie, high-carb content per serving
- Natural sugars provide quick energy
- Versatile for various meal preparations
- Minimal fat content aids digestion
- Low sodium content requires supplementation
- Not suitable for mid-race fueling
- Limited protein content for recovery
- Potential for dental erosion due to sugar content
- Not suitable for high-intensity sessions without added sodium
Fuelling science in short
Not recommended during workouts due to its solid form and low sodium content. It is more practical as a pre- or post-workout meal component.
With 11 g of carbs per serving, butternut has a moderate glycemic impact. Its natural sugars provide a quick energy boost, but the fiber content slows digestion slightly, moderating blood sugar spikes.
At only 2 mg of sodium per serving, butternut does not significantly contribute to sodium replenishment. Athletes should pair it with sodium-rich foods or drinks during endurance activities.
- Total carbs
- 11 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeCAUTION
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadCAUTION
- Every dayUSE
Pre-race use is suitable if paired with sodium and protein for a balanced meal. During-race use is impractical due to its solid form and low sodium content. Recovery use is inadequate due to insufficient protein for muscle repair. For carb-loading, its moderate carb density requires careful planning to meet daily targets. Everyday training use is viable for light sessions.
Butternut can be consumed 1-3 hours before a race as part of a balanced meal. Its moderate carbohydrate content provides energy, but ensure it's paired with a sodium source to address electrolyte needs.
NOT RECOMMENDED during racing because its solid form and low sodium content do not meet the quick energy and electrolyte demands of endurance racing.
NOT RECOMMENDED for recovery because it lacks sufficient protein content to support muscle protein synthesis and glycogen resynthesis post-exercise.
- Pair with a sodium-rich drink for electrolyte balance
- Combine with lean protein for recovery meals
- Include in a carb-rich pre-race meal for energy
For practitioners the evidence
Evidence grade: C — While butternut's nutritional profile is well-documented, its specific impact on endurance performance lacks direct research support.
Butternut offers a moderate carb density of 11 g per 100 g, making it a less efficient option for carb loading compared to higher-density foods like pasta or rice. A 100 g serving contributes only 11 g toward a 600 g daily target for a 70 kg athlete, requiring impractical volumes to meet needs. Its low calorie and high fiber content may also lead to satiety before carb targets are met, making it less ideal for loading.
Butternut's carbohydrates are primarily glucose-based, absorbed via SGLT1 transporters in the small intestine. Its fiber content slows gastric emptying, providing a more sustained energy release. The sugars are rapidly available, but the fiber moderates blood sugar spikes. The low fat content ensures faster gastric emptying compared to high-fat foods, making it suitable for pre-training consumption.
Butternut provides carbohydrates for glycogen replenishment but lacks the protein necessary for muscle repair and synthesis. Its low sodium content means it doesn't contribute significantly to rehydration or electrolyte balance. It can be part of a recovery meal if paired with protein-rich sources like chicken or tofu, but on its own, it doesn't meet the recovery needs of endurance athletes.
High natural sugar content can contribute to dental erosion if consumed frequently without proper oral hygiene. The low sodium content requires supplementation during long sessions to prevent hyponatremia. Its solid form and fiber content may cause gastrointestinal discomfort if consumed in large quantities close to exercise.
- Do not use during high-intensity sessions without sodium supplementation.
- Do not consume in large quantities close to race start due to fiber content.
- Do not rely on butternut alone for post-exercise recovery.
- High sugar content may increase dental erosion risk if not managed.
- Low sodium content could lead to electrolyte imbalances during prolonged exercise.
- Fiber content may cause GI distress if consumed in excess pre-exercise.
- Inadequate protein content fails to support muscle recovery post-exercise.
Questions about Butternut Avg
How many carbs are in Butternut Avg by Woolworths?
11 g of carbs per serving (100g), with 58 kcal and 1.6 g protein.
When should I eat butternut?
Consume it as part of a pre-training meal or on light training days for a natural carb source.
How much butternut should I eat?
A 100 g serving provides 11 g of carbs, suitable for light energy needs. Adjust based on activity level.
Can I use butternut during a race?
No, its solid form and low sodium content make it unsuitable for mid-race fueling.
Are there alternatives to butternut?
Sweet potatoes or bananas offer similar carbohydrate content with more potassium and fiber.
Is butternut suitable for recovery?
No, it lacks sufficient protein to support muscle recovery post-exercise.
How does butternut behave in hot weather?
It remains stable when stored properly, but ensure hydration and sodium intake are managed.
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