Woolworths Confit Garlic Cloves

Whole food
Checked
Grade C

Woolworths

The short answer

Confit Garlic Cloves by Woolworths has 120 kcal, 2 g carbs, 1 g protein and 12.2 g fat per serving (Per 25 g serving).

Calories120kcal

Carbs2g

Protein1g

Fat12.2g

About it

Woolworths Confit Garlic Cloves are a high-fat, low-carb ingredient primarily composed of garlic and canola oil. Each 25 g serving contains 12.2 g of fat and just 2 g of carbohydrates, making it unsuitable for high-carb fueling needs but potentially beneficial for athletes focusing on fat adaptation or ketogenic diets. Confit garlic offers a mild, sweet flavor and can be integrated into various dishes like soups, pasta, or used as a spread. Given its high-fat content, it's best consumed during low-intensity training sessions or as part of a recovery meal to add flavor and healthy fats without spiking blood sugar levels.

High in healthy fats
Versatile culinary use
Mild, sweet flavor

On the label per serving, Per 25 g serving

Energy	501 kJ
Calories	120 kcal
Carbs	2.0 g
Sugar	0.5 g
Fibre	0.3 g
Protein	1.0 g
Fat	12.2 g
Saturated fat	1.3 g
Sodium	12 mg

The numbers that matter on a training day

Carb density8%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 kcal10 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density20 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour30How many an hour for a 60 g carb baseline.

Glycaemic profileLow glycemic impact due to minimal carbohydrates per serving, resulting in a negligible effect on blood sugar levels. The high-fat content may slow gastric emptying.

How we read foods ›

For endurance who it suits

Endurance verdict

While Woolworths Confit Garlic Cloves offer a flavorful addition to meals, their high-fat and low-carb profile makes them unsuitable for fueling during endurance events. They may be beneficial for athletes focusing on fat adaptation or those needing to increase dietary fat intake. However, they should not be relied upon for quick energy or electrolyte replenishment during exercise.

Who it is for

This product is best suited for endurance athletes who are experimenting with low-carb, high-fat (LCHF) diets or those who are in a phase of fat adaptation. It's also suitable for athletes looking to add flavor and healthy fats to their meals without significantly increasing carbohydrate intake. However, it is not ideal for athletes who require quick carbohydrate sources for immediate energy.

Best sessions

Ideal for low-intensity workouts or recovery meals where carbohydrate intake is not a priority. Avoid using it during high-intensity or long-duration sessions where quick energy is needed.

Pros

High in healthy fats for fat adaptation
Versatile ingredient for various dishes
Mild, sweet flavor enhances meals
Low sodium content reduces dehydration risk

Cons

Low carbohydrate content limits energy availability
High-fat content slows gastric emptying
Not suitable for mid-race fueling
Minimal electrolyte contribution

Watch out for

Potential for GI distress if consumed in excess
High-fat content may delay gastric emptying during exercise

Fuelling science in short

During a session

Not recommended during workouts due to high-fat content and low carbohydrate availability, which can slow gastric emptying and delay energy delivery.

Glycaemic profile

Low glycemic impact due to minimal carbohydrates per serving, resulting in a negligible effect on blood sugar levels. The high-fat content may slow gastric emptying.

Electrolytes

Contains 12 mg of sodium per serving, which is minimal compared to the 300-600 mg/hr loss in sweat. Not a significant source of electrolytes.

Carb breakdown

Total carbs: 2 g
Hourly capacity: N/A 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 dayCAUTION

Confit Garlic Cloves are high in fat and low in carbohydrates, making them unsuitable for pre-race or during-race fueling where rapid energy is required. They can be used in recovery when combined with other macronutrients. For everyday training, they should be consumed with caution, considering their high-fat content and potential impact on gastric emptying.

NOT RECOMMENDED for pre-race use because the high-fat content can slow gastric emptying and delay carbohydrate absorption, potentially impacting performance.

Pair it with

Pair with lean protein for balanced recovery meal
Use in low-carb dishes for flavor enhancement
Combine with vegetables for added nutrients

For practitioners the evidence

Evidence grade: C — The analysis is based on nutritional composition and known physiological effects of high-fat, low-carb foods, but lacks direct RCT evidence in endurance contexts.

In a carb load

Confit Garlic Cloves have a low carbohydrate density, with only 7 g of carbs per 100 g. A 25 g serving contributes just 2 g of carbs, making it unsuitable for carb loading, which requires 600-840 g of carbs per day for a 70 kg athlete. The high-fat content and minimal carbs do not align with the goals of carb loading, which is to saturate muscle glycogen stores.

Digestion and absorption

The high-fat content of Confit Garlic Cloves slows gastric emptying, delaying nutrient absorption. The low carbohydrate content minimizes the use of SGLT1 and GLUT5 transporters, as there is minimal glucose and fructose to absorb. The fat is absorbed via passive diffusion in the small intestine. The low carbohydrate content results in a negligible insulin response.

Recovery

Confit Garlic Cloves provide healthy fats, which can be beneficial for recovery when paired with protein. However, they lack sufficient carbohydrates to significantly contribute to glycogen resynthesis. They should be combined with other macronutrients to support recovery. The mild flavor can enhance the palatability of recovery meals.

Downsides

The high-fat content may slow gastric emptying, potentially causing GI distress if consumed in large quantities during exercise. The low carbohydrate content offers minimal blood glucose support, making it unsuitable for quick energy. The oil content may pose a risk for dental erosion if consumed frequently.

Don't use it when

Do not use within 90 minutes of race start due to high-fat content and low carbohydrate availability.
Avoid during high-intensity sessions where quick energy is needed.
Not suitable for individuals with fat malabsorption issues.

Clinical risks

High-fat content may delay gastric emptying, affecting nutrient absorption timing.
Low carbohydrate content provides insufficient quick energy during exercise.
Potential for GI distress if consumed in large quantities during exercise.
Minimal electrolyte content may not support hydration needs during prolonged exercise.

Key references