Woolworths Chinese Cabbage
- Whole food
- Checked
- Grade C
Chinese Cabbage by Woolworths has 21 kcal, 2 g carbs, 0.9 g protein and 0.1 g fat per serving (100g).
Woolworths Chinese Cabbage, also known as Wombok, is a versatile, low-calorie vegetable that can be used in a variety of dishes like stir-fries, soups, and kimchi. With only 15.5 kcal per serving (100 g), it provides 2 g of carbohydrates, 1.7 g of sugars, and 1.4 g of fiber, making it an excellent choice for those looking to maintain a low-calorie intake while benefiting from essential nutrients. Its high water content aids in hydration, which is crucial for endurance athletes. Although it offers minimal protein and fat, its low sodium content of 10 mg per serving helps maintain electrolyte balance without the risk of sodium overload. Best consumed as part of a balanced meal, it can complement more carb-dense foods in pre-race or recovery contexts.
- Low-calorie hydration support
- High in dietary fiber
- Minimal sodium content
On the label per serving, 100g
| Energy | 87 kJ |
|---|---|
| Calories | 21 kcal |
| Carbs | 2.0 g |
| Sugar | 2.2 g |
| Fibre | 1.8 g |
| Protein | 0.9 g |
| Fat | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 13 mg |
The numbers that matter on a training day
For endurance who it suits
While Chinese cabbage is not a primary energy source, it serves as a hydrating, low-calorie component in meals. It's best used in conjunction with other nutrient-dense foods to ensure adequate energy and nutrient intake. Its high fiber content aids digestion, but caution is advised if consumed in large quantities pre-race due to potential GI distress.
This product is ideal for endurance athletes who are looking to maintain a low-calorie diet while ensuring adequate hydration and fiber intake. It's particularly suitable for those who engage in long-duration activities where maintaining a light and easily digestible meal is crucial. Athletes with dietary restrictions or those seeking to increase their vegetable intake will also benefit.
Ideal for easy recovery days or as a light meal component before a long ride or run. Not suitable for high-intensity interval sessions due to low energy density.
- Low in calories, aiding weight management
- High fiber content supports digestion
- Versatile in culinary applications
- Minimal sodium content reduces risk of overload
- Low carbohydrate content limits energy provision
- Not suitable for during-exercise consumption
- Potential GI distress if consumed in large quantities
- High fiber may cause GI distress pre-race
- Low energy density requires pairing with other foods
Fuelling science in short
No, Chinese cabbage is not practical for during-workout use due to its low carbohydrate content and bulkiness, which may cause digestive discomfort.
With a low glycemic index of 32, Chinese cabbage has minimal impact on blood sugar levels, making it suitable for maintaining steady energy levels without causing spikes.
Contains 10 mg of sodium per serving, which is negligible compared to the 300-600 mg/hr sweat losses in endurance activities. Potassium content is unspecified but generally low.
- Total carbs
- 2 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayUSE
Chinese cabbage is unsuitable for pre-race, during-race, and recovery contexts due to its low carbohydrate and protein content, which are critical for these phases. Its high fiber content can cause GI distress when consumed in large quantities before or during exercise. However, it can be used in everyday training meals as a low-calorie, hydrating vegetable component.
NOT RECOMMENDED for pre-race use because its high fiber content may lead to gastrointestinal distress. Opt for low-fiber, high-carbohydrate foods instead.
NOT RECOMMENDED during racing because it provides negligible carbohydrates and may cause digestive discomfort due to its bulk.
NOT RECOMMENDED for recovery because it lacks sufficient carbohydrates and protein to meet post-exercise nutritional needs.
- Pair with rice for increased carbohydrate intake
- Combine with lean protein for balanced meals
- Add to soups for hydration and volume
For practitioners the evidence
Evidence grade: C — The analysis is based on general nutritional data and physiological principles, lacking direct intervention studies in endurance contexts.
Chinese cabbage has a low carbohydrate density of 2 g per 100 g, categorizing it as low-density. A single 100 g serving contributes only 2 g of carbohydrates toward the 600-840 g/day target for carb loading in endurance athletes. To meet this target, an impractical 300-400 servings would be required. Its low energy density and high fiber content make it unsuitable for carb loading as it would cause satiety before reaching carbohydrate goals.
Chinese cabbage undergoes rapid gastric emptying due to its low energy density and high water content. The carbohydrates present are primarily simple sugars, absorbed in the small intestine via SGLT1 and GLUT5 transporters. The fiber content remains largely undigested, contributing to colonic bulk and fermentation. The low glycemic index suggests a slow and steady release of glucose into the bloodstream, minimizing insulin spikes.
Chinese cabbage provides minimal carbohydrates and negligible protein, failing to meet the 1.0-1.2 g/kg/h carbohydrate intake required for optimal glycogen resynthesis post-exercise. It also lacks sufficient protein to stimulate muscle protein synthesis. While it offers vitamins like C and K, these do not significantly contribute to recovery processes. Overall, it is inadequate as a standalone recovery food.
The high fiber content of Chinese cabbage can lead to gastrointestinal distress if consumed in large quantities, particularly before or during exercise. Its low energy density means it does not provide sufficient calories or carbohydrates for energy replenishment. Additionally, the low sodium content may not adequately replace sweat losses during prolonged activities. It is not recommended for athletes with FODMAP sensitivities due to potential fermentation-related bloating.
- Do not use within 90 minutes of race start due to high fiber content.
- Avoid during high-intensity sessions as it lacks sufficient carbohydrates.
- Not suitable for athletes with FODMAP sensitivities due to potential bloating.
- High fiber load may cause bloating and discomfort during exercise.
- Low sodium content is inadequate for replacing sweat losses in endurance events.
- Negligible carbohydrate content fails to support energy needs for intense activities.
- Potential for fermentation-related GI issues in FODMAP-sensitive individuals.
Questions about Chinese Cabbage
How many carbs are in Chinese Cabbage by Woolworths?
2 g of carbs per serving (100g), with 21 kcal and 0.9 g protein.
Can I eat Chinese cabbage before a race?
It's not recommended due to its high fiber content, which may cause GI distress. Opt for low-fiber, high-carb foods instead.
Is Chinese cabbage suitable for carb loading?
No, it has low carbohydrate content and is not suitable for carb loading. Choose more carb-dense foods like rice or pasta.
How does Chinese cabbage impact hydration?
Its high water content can aid hydration, but it should be part of a balanced diet with adequate electrolytes.
Can Chinese cabbage cause digestive issues?
Yes, its high fiber content may cause bloating or discomfort if consumed in large amounts, especially before exercise.
Is Chinese cabbage a good recovery food?
No, it lacks the necessary carbohydrates and protein needed for effective recovery post-exercise.
What are alternatives to Chinese cabbage for endurance athletes?
Consider more nutrient-dense vegetables like spinach or kale, which offer more vitamins and minerals per serving.
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