Woolworths Cabbage
- Whole food
- Checked
- Grade C
Cabbage by Woolworths has 33 kcal, 4 g carbs, 1.5 g protein and 0.1 g fat per serving (100g).
Woolworths Cabbage, with its mild flavor and tender texture, is a versatile vegetable that can be incorporated into various meals. It is particularly suitable for endurance athletes seeking a low-calorie, high-fiber option to complement their diet. With only 26 kcal per serving (100g), it provides 3g of carbs, 1.6g of fiber, and negligible fat, making it an excellent choice for those looking to manage weight while maintaining energy levels. Cabbage can be consumed as part of a pre-training meal or as a light recovery snack, offering essential nutrients without the burden of excess calories. Its low sodium content (23 mg per serving) aligns well with dietary needs during non-intensive training days, while its fiber content aids digestion and satiety.
- Low-calorie, high-fiber option
- Supports digestive health
- Versatile for various meals
On the label per serving, 100g
| Energy | 136 kJ |
|---|---|
| Calories | 33 kcal |
| Carbs | 4.0 g |
| Sugar | 4.2 g |
| Fibre | 2.0 g |
| Protein | 1.5 g |
| Fat | 0.1 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 29 mg |
The numbers that matter on a training day
For endurance who it suits
Cabbage is not a primary fuel source for endurance activities due to its low carbohydrate content. However, its low-calorie, high-fiber nature makes it a beneficial addition to meals on rest days or during recovery phases. It can help maintain digestive health and provide satiety without adding excess calories.
Cabbage is ideal for endurance athletes who are looking to maintain a low-calorie diet while ensuring adequate fiber intake. It suits those in the tapering phase of training or during recovery periods when caloric intake needs to be managed. Athletes focusing on weight management or those with dietary restrictions such as vegan, vegetarian, or gluten-free will find cabbage a suitable addition to their meal plans.
Cabbage is best suited for light training days or recovery periods where the focus is on nutrient intake without high caloric load. It can be part of a pre-training meal for easy runs or low-intensity sessions.
- Low in calories, aiding weight management
- High fiber supports digestive health
- Versatile in meal preparation
- Suitable for various dietary restrictions
- Low carbohydrate content limits fueling potential
- Not suitable for consumption during exercise
- Minimal sodium content for rehydration
- High fiber may cause GI distress if consumed in large amounts pre-exercise
- Low sodium content may not support electrolyte needs in hot weather
Fuelling science in short
No, cabbage is not practical for consumption during workouts due to its solid form and high fiber content, which can lead to gastrointestinal discomfort.
Cabbage has a low glycemic impact due to its minimal carbohydrate content and high fiber, which slows gastric emptying and stabilizes blood sugar levels.
Cabbage provides 23 mg of sodium per serving, which is minimal compared to the 300-600 mg/hr sweat losses in endurance activities. Potassium content is unspecified but typically low.
- Total carbs
- 3 g
- Hourly capacity
- Limited, as cabbage is not a significant source of carbs for fueling.
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterCAUTION
- Carb loadDO NOT USE
- Every dayUSE
Cabbage's high fiber content and low carbohydrate density make it unsuitable for pre-race and during-race fueling, as it can lead to gastrointestinal discomfort and does not provide quick energy. Its role in recovery is limited due to insufficient carbs and protein, though it can be part of a balanced meal when paired with other nutrient-dense foods. Its low-calorie profile makes it suitable for everyday training meals, particularly for those managing caloric intake.
NOT RECOMMENDED for pre-race use because cabbage's high fiber content can slow gastric emptying and potentially cause gastrointestinal discomfort during the race.
NOT RECOMMENDED during racing because its solid form and high fiber content are not suitable for quick energy or easy digestion.
CAUTION: While cabbage offers fiber and some micronutrients, it lacks the necessary carbohydrates and protein for effective recovery. Pair with protein-rich foods.
- Pair with lean protein for a balanced recovery meal
- Combine with starchy vegetables for pre-race carb loading
- Add to soups or stews for a nutrient-rich meal
For practitioners the evidence
Evidence grade: C — Limited direct research on cabbage's role in endurance sports; conclusions are extrapolated from general nutritional science.
Cabbage is not ideal for carb loading due to its low carbohydrate density of 4 g per 100 g. A serving contributes only 3 g of carbs, making it impractical for reaching the 600-840 g/day target for a 70 kg athlete. Its high fiber content can also cause gastrointestinal discomfort if consumed in large amounts. Therefore, cabbage should not be relied upon for carb loading.
Cabbage is primarily digested in the small intestine, where its carbohydrates are broken down into simple sugars. The fiber content slows gastric emptying, leading to a gradual release of glucose into the bloodstream. This low glycemic response is beneficial for maintaining stable blood sugar levels but not for rapid energy needs. The fiber may also undergo fermentation in the colon, potentially causing gas and bloating.
Cabbage provides minimal carbohydrates and negligible protein, making it inadequate as a standalone recovery food. For effective recovery, athletes require 1.0-1.2 g/kg/h of carbs and 0.3-0.4 g/kg of protein post-exercise. Cabbage can be part of a recovery meal when combined with protein-rich sources to meet these nutritional needs.
Cabbage's high fiber content can lead to gastrointestinal distress if consumed in large quantities, especially before or during exercise. Its low sodium content does not support electrolyte replenishment in hot weather. Additionally, the high fiber may cause bloating and gas due to fermentation in the colon.
- Do not use within 90 minutes of race start if not gut-trained with high-fiber foods.
- Do not rely on cabbage for carb loading due to low carbohydrate density.
- Do not consume in large amounts if prone to gastrointestinal discomfort.
- High fiber content may cause bloating and gas during exercise.
- Low sodium content may not meet electrolyte needs in hot conditions.
- Minimal protein content does not support muscle recovery post-exercise.
- Low carbohydrate content limits its use as a primary energy source.
Questions about Cabbage
How many carbs are in Cabbage by Woolworths?
4 g of carbs per serving (100g), with 33 kcal and 1.5 g protein.
How should cabbage be prepared for consumption?
Cabbage can be steamed, boiled, or eaten raw. Remove outer leaves and slice or shred as needed for your dish.
Is cabbage suitable for pre-race meals?
No, due to its high fiber content, cabbage can cause gastrointestinal discomfort if consumed before a race.
Can cabbage be consumed during exercise?
No, cabbage is not suitable for consumption during exercise due to its solid form and high fiber content.
What are the benefits of cabbage for recovery?
Cabbage provides fiber and some micronutrients but lacks the carbs and protein needed for effective recovery. Pair with protein-rich foods.
How does cabbage behave in hot weather?
Cabbage's low sodium content means it does not help significantly with electrolyte replenishment in hot weather.
Are there any allergens in cabbage?
Cabbage is free from common allergens and is suitable for vegan, vegetarian, gluten-free, and dairy-free diets.
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