Woolworths Chopped Spinach
- Whole food
- Checked
- Grade B
Chopped Spinach by Woolworths has 31 kcal, 1 g carbs, 2.7 g protein and 0.2 g fat per serving (100g).
Woolworths Chopped Spinach is a versatile, low-calorie vegetable option, perfect for endurance athletes looking to incorporate nutrient-dense foods into their diet. With only 24.9 kcal per serving (100 g), it provides 2.3 g of fiber and 2.2 g of protein, making it a light yet satisfying addition to meals. Its high sodium content (714 mg per serving) can help replenish electrolytes lost during long training sessions, although caution is advised for athletes monitoring sodium intake. Best consumed as part of a balanced meal, chopped spinach can be sautéed or added to salads for a nutrient boost. Its low carbohydrate content (1 g per serving) means it should not be relied upon as a primary energy source during intense exercise but can complement a carbohydrate-rich diet for overall health and recovery.
- Low-calorie, high-fiber option
- Supports electrolyte balance
- Versatile for meal inclusion
On the label per serving, 100g
| Energy | 130 kJ |
|---|---|
| Calories | 31 kcal |
| Carbs | 1.0 g |
| Sugar | 0.7 g |
| Fibre | 2.9 g |
| Protein | 2.7 g |
| Fat | 0.2 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 892 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Chopped Spinach is a useful addition for endurance athletes looking to enhance their diet with low-calorie, high-fiber vegetables. While it provides some sodium for electrolyte balance, its low carbohydrate content means it should not replace more energy-dense foods during training or racing. Use it to support overall nutrition rather than immediate energy needs.
This product is ideal for endurance athletes who need a low-calorie, nutrient-dense food to complement their carbohydrate-rich meals. It's suitable for those who want to increase their vegetable intake without adding significant calories. Athletes who sweat heavily and need to manage sodium intake might find it beneficial due to its high sodium content. However, those with sodium restrictions should use it cautiously.
Chopped spinach is best used in meals surrounding easy runs or recovery days when the focus is on nutrient intake rather than immediate energy supply. It's less suited for high-intensity or long-duration sessions where carbohydrate intake is critical.
- Low-calorie, nutrient-dense vegetable option
- High in fiber, aiding digestion
- Contains sodium for electrolyte balance
- Versatile for various meal preparations
- Low carbohydrate content, not energy-dense
- High sodium may not suit all athletes
- Not suitable for during-exercise fueling
- High sodium content may affect blood pressure
- Low carbohydrate content unsuitable for energy needs
Fuelling science in short
No, chopped spinach is not practical for during-workout use due to its low carbohydrate content and bulkiness, making it unsuitable for quick energy needs.
With only 1 g of carbohydrates per serving, chopped spinach has a minimal impact on blood sugar levels. It is not a significant source of quickly available energy.
Chopped spinach contains 714 mg of sodium per serving, which is beneficial for replenishing sweat losses but should be monitored to avoid excessive intake. Potassium content is not specified.
- Total carbs
- 1 g
- Hourly capacity
- 0 g/h, not suitable for carbohydrate loading
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayUSE
Chopped spinach is unsuitable for pre-race, during-race, and recovery phases due to its low carbohydrate and protein content, which do not meet the energy and recovery needs of endurance athletes. It is, however, suitable for everyday training as a nutrient-dense, low-calorie food that can complement a balanced diet.
NOT RECOMMENDED for pre-race use because it provides minimal carbohydrates and energy, which are crucial for optimal performance. Its high fiber content may also cause gastrointestinal discomfort if consumed in large quantities before racing.
NOT RECOMMENDED during racing because it is not a source of fast-acting carbohydrates and is bulky, making it impractical for mid-race consumption.
NOT RECOMMENDED for recovery because it lacks sufficient carbohydrates and protein to meet the post-exercise recovery targets of 1.0-1.2 g/kg/h carbs and 0.3-0.4 g/kg protein.
- Pair with whole grains for carbohydrate balance
- Combine with lean protein for recovery meals
- Add to smoothies for a nutrient boost without extra calories
For practitioners the evidence
Evidence grade: C — The analysis is based on general nutritional understanding and mechanistic insights without direct clinical trials on endurance performance.
Chopped spinach is not suitable for carbohydrate loading due to its low carbohydrate density of 1 g per 100 g. A 100 g serving contributes only 1 g towards a 600 g daily target for a 70 kg athlete. The athlete would need to consume an impractical amount of spinach to meet carb-loading needs, which is not feasible due to its high volume and low energy density.
Spinach is primarily composed of water and fiber, which slows gastric emptying. The minimal carbohydrates present are absorbed via SGLT1 and GLUT5 transporters in the small intestine, but the low carb content means it has negligible impact on blood glucose levels. The fiber content may undergo fermentation in the colon, potentially causing gas in sensitive individuals.
Chopped spinach provides some sodium, aiding in rehydration, but its low carbohydrate and protein content make it inadequate for effective recovery. It lacks the necessary macronutrients to meet glycogen resynthesis targets or muscle protein synthesis thresholds, requiring supplementation with other foods.
The high sodium content could pose a risk for athletes with hypertension or those on sodium-restricted diets. The fiber content, while beneficial for digestion, may cause gastrointestinal discomfort if consumed in large quantities before or during exercise. Additionally, the low carbohydrate content means it cannot provide quick energy, potentially leading to energy deficits during prolonged activities.
- Do not use for pre-race meals due to low carbohydrate content and potential GI discomfort.
- Do not consume in large quantities before exercise if prone to GI issues due to high fiber.
- Avoid as a primary recovery food due to insufficient macronutrient content.
- High sodium content may exacerbate hypertension in sensitive individuals.
- Low carbohydrate content can lead to inadequate energy supply during endurance events.
- Excessive fiber intake pre-exercise may cause gastrointestinal distress.
- Inadequate protein for muscle recovery when used as a standalone recovery food.
- Burke 2015, Journal of Sports Sciences — Guidelines for carbohydrate intake in endurance sports.
- Jeukendrup 2011, Sports Medicine — Carbohydrate intake during exercise and performance.
- Maughan 2018, International Journal of Sport Nutrition and Exercise Metabolism — Sodium intake and fluid balance in athletes.
Questions about Chopped Spinach
How many carbs are in Chopped Spinach by Woolworths?
1 g of carbs per serving (100g), with 31 kcal and 2.7 g protein.
Can I use chopped spinach as a pre-race meal?
No, it lacks the carbohydrates needed for energy and may cause gastrointestinal discomfort due to its fiber content.
Is chopped spinach suitable for during-race consumption?
No, it is not practical due to its low energy density and bulkiness, which are not ideal for quick energy needs.
How should I incorporate chopped spinach into my recovery meals?
Pair it with protein and carbohydrate-rich foods to create a balanced recovery meal, as it lacks sufficient carbs and protein on its own.
What are the benefits of chopped spinach for endurance athletes?
It provides fiber, some protein, and sodium, supporting digestion and electrolyte balance in a low-calorie package.
How does chopped spinach behave in hot weather?
Spinach remains stable in hot weather if stored properly, but it's best consumed fresh or quickly after thawing to maintain quality.
Are there any allergens in chopped spinach?
No specific allergens are noted, but always check packaging for any processing cross-contamination warnings.
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