Woolworths Exotic Mushroom Mix
- Whole food
- Checked
- Grade C
Exotic Mushroom Mix by Woolworths has 40 kcal, 5 g carbs, 2.6 g protein and 0.4 g fat per serving (100g).
Woolworths Exotic Mushroom Mix combines fresh shiitake, king oyster, and shimeji mushrooms, offering an aromatic and umami-rich ingredient. With only 32 kcal per serving (100 g), it's low in calories, making it suitable for athletes seeking a light, nutrient-dense option. The mix provides 4 g of carbs per serving, with 2.3 g as sugars and 2.4 g as fiber, contributing to a low glycemic impact. It offers 2.1 g of protein and minimal fat (0.3 g), making it a versatile addition to meals without significantly impacting macronutrient balance. Ideal for endurance athletes looking to enhance their diet with low-calorie, high-fiber foods, this mix can be incorporated into meals during recovery or as a light pre-training snack.
- Low-calorie, nutrient-dense option
- High fiber for digestive health
- Minimal impact on blood sugar
On the label per serving, 100g
| Energy | 168 kJ |
|---|---|
| Calories | 40 kcal |
| Carbs | 5.0 g |
| Sugar | 2.9 g |
| Fibre | 3.0 g |
| Protein | 2.6 g |
| Fat | 0.4 g |
| Saturated fat | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
The numbers that matter on a training day
For endurance who it suits
The Woolworths Exotic Mushroom Mix is a low-calorie, high-fiber option that can complement an endurance athlete's diet. However, it lacks the carbohydrate density required for effective fueling during or immediately after high-intensity exercise. Its primary role is as a nutrient-dense meal component, offering fiber and minimal calories, which can aid in digestive health and weight management.
This mushroom mix is ideal for endurance athletes who require a low-calorie, high-fiber food to enhance their diet. It suits those managing weight or seeking to increase fiber intake without a high caloric load. Athletes with dietary restrictions on carbs or fats will find this mix beneficial due to its low carb and fat content.
Best suited for recovery meals or light pre-training snacks. Its low-calorie profile makes it unsuitable for high-intensity or long-duration sessions where higher energy intake is required.
- Low in calories, aiding weight management
- High fiber content supports gut health
- Versatile ingredient for various dishes
- Minimal fat content, suitable for low-fat diets
- Inadequate carbs for endurance fueling
- Low protein content limits muscle recovery
- Negligible sodium for electrolyte replacement
- Potential for GI distress if consumed in large quantities pre-race
- Not suitable for immediate energy needs during exercise
Fuelling science in short
No, due to low energy density and lack of fast-acting carbohydrates. Best used as a meal component outside of workout times.
Low glycemic impact due to 4 g of carbs per serving and high fiber content. It supports stable blood sugar levels without significant spikes.
Contains 4 mg of sodium per serving, negligible compared to 300-600 mg/hr sweat losses. Potassium content is unspecified.
- Total carbs
- 4 g
- Hourly capacity
- Not applicable due to low carb content.
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayUSE
The Woolworths Exotic Mushroom Mix is unsuitable for pre-race, during race, and recovery contexts due to its low carbohydrate and protein content, which do not meet the nutritional demands of these phases. It lacks the energy density required for carb loading and does not provide sufficient nutrients for post-exercise recovery. However, it can be used in everyday training diets as a low-calorie, high-fiber ingredient.
NOT RECOMMENDED for pre-race use because of low carbohydrate content and potential for slow gastric emptying due to fiber.
NOT RECOMMENDED during racing because it lacks fast-acting carbohydrates and energy density.
NOT RECOMMENDED for recovery because it provides inadequate carbs and protein for effective glycogen resynthesis and muscle repair.
- Pair with lean protein for muscle recovery
- Combine with whole grains for balanced meals
- Add to salads for fiber boost without calorie overload
For practitioners the evidence
Evidence grade: C — The analysis is based on general nutritional principles and the product's nutritional content, lacking direct RCTs or meta-analyses specific to this food.
The Woolworths Exotic Mushroom Mix is not suitable for carb loading due to its low carbohydrate density of 4 g per serving (100 g). With a daily target of 600-840 g of carbohydrates for a 70 kg athlete, the mix contributes minimally to this requirement. An athlete would need to consume an impractical volume to meet carb-loading goals, making it inefficient for this purpose.
The digestion of the mushroom mix involves minimal gastric emptying delay due to low fat content (0.3 g per serving) but may be slowed by the fiber content (2.4 g per serving). Carbohydrates are absorbed in the small intestine, primarily through SGLT1 transporters for glucose. The low sugar content (2.3 g per serving) suggests minimal impact on blood sugar levels. The fiber may undergo fermentation in the colon, promoting gut health.
The mushroom mix does not significantly contribute to post-exercise recovery due to its low carbohydrate (4 g per serving) and protein (2.1 g per serving) content. Effective recovery requires 1.0-1.2 g/kg/h of carbohydrates and 0.3-0.4 g/kg of protein post-exercise. The mix lacks sufficient nutrients to support glycogen resynthesis and muscle protein synthesis.
Potential GI distress if consumed in large quantities pre-race due to fiber content. Low carbohydrate content may lead to inadequate energy supply during exercise. Minimal sodium content (4 mg per serving) does not support electrolyte replacement. Not suitable for high-intensity or long-duration endurance events due to low energy density.
- Do not use within 90 minutes of race start due to potential GI distress from fiber.
- Do not rely on this mix for post-race recovery due to inadequate protein and carbs.
- Do not use as a primary energy source during endurance events.
- High fiber content may cause bloating or discomfort if consumed in large amounts pre-race.
- Low sodium content does not meet electrolyte needs during high sweat loss activities.
- Insufficient carbohydrate content for fueling during prolonged endurance events.
- Minimal protein content fails to support muscle repair post-exercise.
Questions about Exotic Mushroom Mix
How many carbs are in Exotic Mushroom Mix by Woolworths?
5 g of carbs per serving (100g), with 40 kcal and 2.6 g protein.
Can this mix be used for carb loading?
No, the low carbohydrate content makes it unsuitable for effective carb loading.
Is this mix suitable for a low-calorie diet?
Yes, with only 32 kcal per serving, it's ideal for low-calorie dietary plans.
How should this mix be stored?
Keep refrigerated at 1-4°C and use within a few days to ensure freshness.
Can this be consumed before a race?
No, it's not recommended due to low energy content and potential for slow gastric emptying.
Is this mix high in sodium?
No, it contains only 4 mg of sodium per serving, which is negligible.
What are the main nutritional benefits?
The mix is low in calories, high in fiber, and offers a modest amount of protein.
Eating this today? Log it in one tap.
Say "Exotic Mushroom Mix" and it lands in your diary, counted against today's carbs and protein.
