Woolworths Cauli Shoots

Whole food
Checked
Grade C

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Woolworths

The short answer

Cauli Shoots by Woolworths has 28 kcal, 5 g carbs, 1.1 g protein and 0.4 g fat per serving (100g).

Calories28kcal

Carbs5g

Protein1.1g

Fat0.4g

About it

Woolworths Cauli Shoots are tender stemmed cauliflower, offering a sweet and nutty flavor. With only 22.5 kcal per serving (100g), they are a low-calorie option for athletes seeking a light snack. While not a primary carb source, they can be used to add variety to an athlete's diet. Their low carbohydrate content (4g per serving) makes them unsuitable for fueling intense workouts but can be a refreshing addition to a post-training meal. The minimal fat and protein content further emphasize their role as a supplementary snack rather than a core energy source. Their low sodium content (27mg per serving) makes them a non-contributory option for electrolyte replenishment.

Low-calorie snacking option
Minimal sugar content
High in dietary fiber

On the label per serving, 100g

Energy	117 kJ
Calories	28 kcal
Carbs	5.0 g
Sugar	0.3 g
Fibre	1.0 g
Protein	1.1 g
Fat	0.4 g
Saturated fat	0.3 g
Cholesterol	1 mg
Sodium	34 mg

The numbers that matter on a training day

Carb density5%Carbs as a share of the food's weight: how hard it is on the gut at pace.

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

Sodium per 100 kcal121 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density1.2 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour12How many an hour for a 60 g carb baseline.

Glycaemic profileWith only 4g of carbs per serving, Cauli Shoots have a negligible impact on blood sugar levels. They are unlikely to cause significant glycemic fluctuations.

How we read foods ›

For endurance who it suits

Endurance verdict

Cauli Shoots are a low-calorie, fiber-rich snack that can complement an endurance athlete's diet but are not suitable for primary fueling. They offer minimal carbs and sodium, making them more appropriate for light training days or as a meal component rather than a standalone endurance fuel.

Who it is for

Cauli Shoots are ideal for endurance athletes looking for a low-calorie, high-fiber snack to complement their primary nutrition strategy. They suit athletes on calorie-controlled diets or those seeking to increase vegetable intake without significantly impacting macronutrient balance. However, they are not suitable as a primary fuel source during high-intensity or long-duration events.

Best sessions

Best suited for light training days or as a recovery meal component. They can be incorporated into salads or as a side dish post-training, providing micronutrients without adding significant calories.

Pros

Low calorie, high fiber content
Minimal sugars, suitable for low-GI diets
Versatile as a meal component
No common allergens present

Cons

Insufficient carbs for endurance fueling
Low protein content, not recovery-focused
Minimal sodium, not for electrolyte replenishment

Watch out for

Potential GI discomfort if consumed in large quantities
Low caloric density may not satisfy hunger during long sessions

Fuelling science in short

During a session

No, due to low carbohydrate content and bulkiness. They are not practical for mid-workout fueling.

Glycaemic profile

With only 4g of carbs per serving, Cauli Shoots have a negligible impact on blood sugar levels. They are unlikely to cause significant glycemic fluctuations.

Electrolytes

Contains 27mg of sodium per serving, which is insufficient for significant electrolyte replenishment during endurance activities.

Carb breakdown

Total carbs: 4 g
Hourly capacity: Not applicable due to low carb content

Race day before, during and after

Suits it for

BeforeDO NOT USE
DuringDO NOT USE
AfterUSE
Carb loadDO NOT USE
Every dayUSE

Cauli Shoots are unsuitable for pre-race or during-race fueling due to their low carb content and fiber bulk, which can cause GI issues. They can be incorporated into recovery meals for their fiber and micronutrient content but should be paired with other macronutrients to meet recovery needs. Everyday training use is acceptable as a low-calorie, high-fiber snack.

NOT RECOMMENDED for pre-race use because of low carbohydrate content and potential for GI discomfort from fiber.

Pair it with

Pair with lean protein for balanced recovery
Add to salads for micronutrient diversity
Combine with whole grains for increased carb intake

For practitioners the evidence

Evidence grade: C — Limited direct research on this specific product; extrapolated from general cauliflower data.

In a carb load

Cauli Shoots have a low carb density of 5g per 100g, making them unsuitable for carb loading. A 100g serving contributes only 4g of carbs, which is negligible towards a 600-840g daily target for a 70kg athlete. An impractical number of servings would be required to meet carb loading needs, and the fiber content may cause gastrointestinal discomfort if consumed in large quantities.

Digestion and absorption

Cauli Shoots are primarily digested in the small intestine, where fiber may slow gastric emptying. The low carbohydrate content means minimal glucose absorption through SGLT1 transporters. The fiber is fermented in the colon, potentially causing gas or bloating. The low carb content results in negligible insulin response, and the minimal fat and protein content do not significantly impact digestion.

Recovery

Cauli Shoots provide minimal carbohydrates and negligible protein, making them inadequate as a standalone recovery food. They can be part of a recovery meal when combined with protein sources to aid muscle repair and additional carbs to replenish glycogen stores. Their fiber content can aid digestion and provide micronutrients, but they lack the macronutrient density needed for effective recovery.

Downsides

The fiber content in Cauli Shoots may cause gastrointestinal discomfort if consumed in large quantities, especially during exercise. Their low carbohydrate content means they do not provide sufficient energy for endurance activities. They also offer minimal sodium, which is not ideal for replenishing electrolytes lost through sweat. Athletes with IBS or FODMAP sensitivities may experience discomfort.

Don't use it when

Do not use as a primary carb source during endurance events due to low carbohydrate content.
Do not consume in large quantities before intense exercise due to potential GI distress.
Do not rely on for electrolyte replenishment in hot weather due to low sodium content.

Clinical risks

High fiber content may cause GI distress if consumed in large quantities during exercise.
Low sodium content is insufficient for replenishing electrolytes lost in sweat.
Low carbohydrate content does not meet energy needs for endurance activities.
Potential for bloating or gas due to fermentation of fiber in the colon.

Key references