Woolworths Celery
- Whole food
- Checked
- Grade C
Celery by Woolworths has 15 kcal, 1 g carbs, 0.6 g protein and 0.2 g fat per serving (100g).
Woolworths Celery is a low-calorie, hydrating vegetable ideal for snacking or adding to meals. With only 14.8 kcal per serving (100g), it provides minimal energy but offers hydration and a small amount of sodium (34 mg per serving), which can aid in replenishing electrolytes lost during light endurance activities. Celery is not a significant source of carbohydrates or protein, making it unsuitable as a primary fuel source for intense or prolonged endurance events. However, its high water content can help maintain hydration levels during low-intensity sessions or as a refreshing post-workout snack. Athletes looking for a low-calorie option to complement their diet may find celery useful, especially when paired with more nutrient-dense foods.
- Low-calorie hydration
- Electrolyte replenishment
- Versatile snack option
On the label per serving, 100g
| Energy | 62 kJ |
|---|---|
| Calories | 15 kcal |
| Carbs | 1.0 g |
| Sugar | 1.4 g |
| Fibre | 1.4 g |
| Protein | 0.6 g |
| Fat | 0.2 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 34 mg |
| Potassium | 260 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Celery is a hydrating, low-calorie snack suitable for light recovery or hydration but lacks the energy density required for fueling intense or prolonged endurance activities. It can be a refreshing addition to a balanced diet but should be paired with more substantial fuel sources for training and racing.
Celery is suitable for endurance athletes seeking a low-calorie, hydrating snack. It's ideal for those who need to maintain hydration without consuming significant calories. Runners, cyclists, or triathletes engaging in low-intensity sessions might find it beneficial as a refreshing option. However, it's not suitable for those needing substantial energy or carbohydrate intake.
Ideal for light recovery sessions, easy runs, or as a hydrating snack post low-intensity workouts. Not suitable for high-intensity or long-duration activities due to low energy content.
- Low-calorie, hydrating snack option
- Minimal sodium content aids electrolyte balance
- Versatile for various culinary uses
- High water content supports hydration
- Insufficient carbohydrates for endurance fueling
- Low energy content unsuitable for intense sessions
- Not a portable snack for during workouts
- Potential for inadequate energy intake if relied upon
- Limited use during high-intensity or long-duration activities
Fuelling science in short
Not recommended during workouts due to low carbohydrate content and impracticality as a portable snack. Best consumed post-exercise for hydration.
Celery has a negligible glycemic impact due to its low carbohydrate content, resulting in minimal blood sugar response and rapid gastric emptying.
Each serving provides 34 mg of sodium, which is minimal compared to the 300-600 mg/hr typically lost in sweat. Potassium content is 260 mg per serving, supporting electrolyte balance.
- Total carbs
- 1 g
- Hourly capacity
- 0
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayCAUTION
Celery is not suitable for pre-race, during-race, or recovery contexts due to its low carbohydrate and energy content, which are critical for performance and recovery. Its role is limited to hydration support during everyday training, but caution is advised to ensure adequate energy intake from other sources.
NOT RECOMMENDED for pre-race use because it provides minimal carbohydrates and energy, leading to insufficient glycogen stores for optimal performance.
NOT RECOMMENDED during racing because it lacks fast-acting carbohydrates and energy density needed for sustained performance.
NOT RECOMMENDED for recovery because it provides negligible carbohydrates and protein, failing to meet post-exercise nutritional needs.
- Pair with hummus for added protein and fats
- Combine with peanut butter for energy-dense snack
- Add to smoothies for hydration and fiber
For practitioners the evidence
Evidence grade: C — Celery's benefits are based on general nutritional properties rather than specific endurance-related studies.
Celery has a low carb density of 1g per serving (100g), making it unsuitable for carb loading. The minimal carbohydrate content contributes negligibly to the 600-840g/day target for effective loading. Consuming celery would require impractical volumes to meet carbohydrate needs, and its high water content could lead to gastrointestinal discomfort if consumed in large quantities.
Celery is primarily composed of water and fiber, leading to rapid gastric emptying. Its carbohydrates are minimal, with no significant impact on blood glucose levels. The fiber content is processed in the colon, potentially undergoing fermentation. Celery's low energy density and carbohydrate content mean it doesn't engage specific transporters like SGLT1 or GLUT5 significantly.
Celery fails to contribute meaningfully to recovery due to its negligible carbohydrate and protein content. Effective recovery requires 1.0-1.2 g/kg/h of carbohydrates and 0.3-0.4 g/kg of protein post-exercise, which celery does not provide. Its role is limited to hydration support.
Celery's high water content may lead to gastrointestinal discomfort if consumed in large volumes. Its low energy and carbohydrate content can lead to inadequate fueling if relied upon excessively. Additionally, celery's fibrous nature can cause bloating or gas in sensitive individuals.
- Do not use as a primary energy source during endurance events due to low carbohydrate content.
- Do not rely on celery for recovery post-exercise; lacks necessary macronutrients.
- Avoid excessive consumption if prone to gastrointestinal discomfort from high fiber.
- High fiber content may cause bloating or gas in sensitive individuals.
- Low carbohydrate content can lead to inadequate energy intake if relied upon.
- Not suitable for pre-race fueling due to slow gastric emptying and minimal energy.
- Potential for inadequate hydration if not paired with other hydrating foods.
Questions about Celery
How many carbs are in Celery by Woolworths?
1 g of carbs per serving (100g), with 15 kcal and 0.6 g protein.
Can celery be used for carb loading?
No, celery is not suitable for carb loading due to its low carbohydrate density. It provides only 1g of carbs per serving (100g).
Is celery a good recovery food?
No, celery lacks sufficient carbohydrates and protein necessary for effective recovery post-exercise.
How should celery be stored?
Celery should be stored in the refrigerator to maintain its crispness and consumed within a week.
Can celery be consumed during workouts?
No, celery is not practical for consumption during workouts due to its low energy content and lack of portability.
What are the benefits of eating celery?
Celery provides hydration, minimal calories, and some electrolytes, making it a refreshing snack for light activities.
Is celery suitable for all endurance athletes?
Celery is suitable for athletes seeking hydration with minimal calories but not for those needing substantial energy or carbs.
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