Woolworths Creamy Tomato Sauce

Sauce
Checked
Grade C

Log this foodSource

The short answer

Creamy Tomato Sauce by Woolworths has 134 kcal, 7 g carbs, 1.9 g protein and 10.8 g fat per serving (100g).

Calories134kcal

Carbs7g

Protein1.9g

Fat10.8g

About it

Woolworths Creamy Tomato Sauce combines slow-cooked Italian tomatoes, sun-dried tomatoes, and mascarpone cheese to create a rich, flavorful addition to pasta dishes. With 66.9 kcal and 4g of carbohydrates per serving (100g), it offers a low-carb option for athletes looking to enhance meals without a high glycemic load. The sauce's fat content, primarily from mascarpone cheese, may slow gastric emptying, making it less suitable for pre-race or during-race consumption. However, it can be a flavorful component of a post-training meal when paired with a protein source. Ideal for endurance athletes seeking to maintain energy levels without spiking blood sugar, this sauce is best consumed in moderation.

Low glycemic impact
Moderate sodium content
Rich in flavor

On the label per serving, 100g

Energy	559 kJ
Calories	134 kcal
Carbs	7.0 g
Sugar	6.8 g
Fibre	1.0 g
Protein	1.9 g
Fat	10.8 g
Saturated fat	5.5 g
Cholesterol	26 mg
Sodium	401 mg

The numbers that matter on a training day

Carb density7%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 kcal300 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density5.6 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour8.6How many an hour for a 60 g carb baseline.

Glycaemic profileWith 4g of carbs per serving, this sauce has a low glycemic impact, making it unlikely to cause significant blood sugar spikes. The presence of fats further moderates the glycemic response.

How we read foods ›

For endurance who it suits

Endurance verdict

While Woolworths Creamy Tomato Sauce offers a flavorful addition to meals, its low carbohydrate content and higher fat levels limit its utility in high-intensity endurance contexts. It's best used as a meal component rather than a primary fuel source. Pairing it with a protein source post-training can enhance recovery without overloading on carbs.

Who it is for

This sauce is suitable for endurance athletes who wish to add flavor to their meals without significantly increasing carbohydrate intake. It's particularly beneficial for those managing energy levels during training cycles or in the off-season. However, it should be consumed with caution by athletes who are sensitive to higher fat content or those with lactose intolerance.

Best sessions

Ideal for easy training days or recovery meals when paired with a protein source. Avoid during high-intensity sessions or races due to its fat content.

Pros

Low carbohydrate content per serving
Moderate sodium level for electrolyte balance
Rich flavor enhances meal palatability
Vegetarian-friendly

Cons

High fat content slows gastric emptying
Not suitable for during-race consumption
Limited carbohydrate contribution

Watch out for

Potential for GI distress if consumed pre-race
High fat content may not suit all athletes

Fuelling science in short

During a session

Not recommended during workouts due to its fat content, which can slow gastric emptying and potentially cause GI distress.

Glycaemic profile

With 4g of carbs per serving, this sauce has a low glycemic impact, making it unlikely to cause significant blood sugar spikes. The presence of fats further moderates the glycemic response.

Electrolytes

Contains 201mg of sodium per serving, which is moderate compared to the 300-600mg/hr sweat loss range. Potassium content is unspecified.

Carb breakdown

Total carbs: 4 g
Hourly capacity: 60

Race day before, during and after

Suits it for

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

The sauce's high fat content makes it unsuitable for pre-race and during-race consumption due to potential GI distress and slow gastric emptying. It lacks sufficient carbohydrates for effective carb-loading but can enhance recovery meals when paired with protein. Everyday training use is viable if balanced with other macronutrients.

NOT RECOMMENDED for pre-race use because the high fat content can slow gastric emptying, potentially leading to GI distress during high-intensity efforts.

Pair it with

Whole grain pasta for balanced macronutrient intake
Grilled chicken for protein post-training
Steamed vegetables to enhance nutrient density

For practitioners the evidence

Evidence grade: C — Limited direct evidence supports its use in endurance contexts; analysis based on nutritional composition.

In a carb load

The sauce has a low carb density of 4g per serving (100g), which is insufficient for effective carb-loading. A 70 kg athlete aiming for 600-840g of carbs per day would find this sauce impractical due to its low carbohydrate yield and high fat content. The athlete would need an excessive number of servings to meet carb-loading targets, which is not feasible.

Digestion and absorption

The sauce's high fat content slows gastric emptying, delaying carbohydrate absorption. The small amount of carbohydrates present will be absorbed via SGLT1 transporters in the small intestine. The presence of fats and proteins from mascarpone cheese may further delay absorption, reducing the sauce's utility as a quick energy source.

Recovery

The sauce provides some carbohydrates for glycogen resynthesis but lacks sufficient protein for muscle protein synthesis. Pairing with a protein source is necessary to meet the leucine threshold and support recovery. Its moderate sodium content can assist in rehydration when combined with adequate fluid intake.

Downsides

The sauce's high fat content can cause GI distress during exercise if consumed pre-race. Its low carbohydrate content limits its use as an energy source during endurance activities. The sauce may also contribute to dental erosion due to its sugar content and acidity from tomatoes.

Don't use it when