Woolworths Exotic Tomato Mix

Whole food
Checked
Grade C

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Woolworths

The short answer

Exotic Tomato Mix by Woolworths has 11 kcal, 2 g carbs, 0.4 g protein and 0.2 g fat per serving (100 g).

Calories11kcal

Carbs2g

Protein0.4g

Fat0.2g

About it

Woolworths Exotic Tomato Mix is a vibrant assortment of sweet, tangy, and savory tomatoes, locally grown and handpicked for optimal ripeness. With only 10.8 kcal per serving (100 g), this mix is a low-calorie option that provides 2 g of carbohydrates, 0.4 g of protein, and 0.2 g of fat. It's particularly suited for endurance athletes seeking to incorporate a nutrient-dense, hydrating food into their daily diet. While not a primary energy source for high-intensity sessions, the mix can complement meals or snacks to enhance overall nutrient intake. Its low sodium content (4 mg per serving) makes it ideal for athletes managing sodium intake during less intense training phases.

Low-calorie, hydrating option
Rich in vitamins and antioxidants
Supports daily nutrient intake

On the label per serving, 100 g

Energy	45 kJ
Calories	11 kcal
Carbs	2.0 g
Sugar	1.4 g
Fibre	0.6 g
Protein	0.4 g
Fat	0.2 g
Saturated fat	0.2 g
Cholesterol	0 mg
Sodium	4 mg

The numbers that matter on a training day

Carb density2%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 kcal37 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density0.6 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 profileWith 2 g of carbohydrates per serving, the glycemic impact is minimal. The mix is unlikely to cause significant blood sugar fluctuations, making it a stable option for daily nutrition.

How we read foods ›

For endurance who it suits

Endurance verdict

Woolworths Exotic Tomato Mix is a nutritious addition to an endurance athlete's diet, providing hydration and essential nutrients without significant calories. It's not suitable for high-energy demands during long or intense sessions but can enhance daily nutrient intake and hydration. Consider pairing with other carb-rich foods for energy-intensive training days.

Who it is for

The Exotic Tomato Mix is ideal for endurance athletes who prioritize nutrient density and hydration in their daily diet. It's suitable for those managing calorie intake or seeking to increase their intake of vitamins and antioxidants without adding significant calories. The mix is also appropriate for athletes in recovery phases where lower energy intake is desired.

Best sessions

Best suited for easy runs or recovery days where nutrient density and hydration are prioritized over high energy intake.

Pros

Low-calorie, nutrient-dense option for daily intake
Provides hydration and essential vitamins
Minimal sodium content, suitable for low-sodium diets
Locally grown, supporting sustainable practices

Cons

Low carbohydrate content for endurance fueling
Not suitable for high-intensity or long-duration workouts
Limited protein content for recovery needs

Watch out for

Potential for GI distress if consumed in large quantities before exercise
Low energy density may not meet caloric needs for intense training

Fuelling science in short

During a session

Not recommended during workouts due to low carbohydrate content and bulkiness. Better suited as part of a pre- or post-workout meal.

Glycaemic profile

With 2 g of carbohydrates per serving, the glycemic impact is minimal. The mix is unlikely to cause significant blood sugar fluctuations, making it a stable option for daily nutrition.

Electrolytes

Contains 4 mg of sodium per serving, which is negligible compared to typical sweat losses of 300-600 mg/hr. Potassium content is unspecified but likely contributes to overall electrolyte balance.

Carb breakdown

Total carbs: 2 g
Hourly capacity: Not applicable due to low carbohydrate content.

Race day before, during and after

Suits it for

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

The Exotic Tomato Mix is not suitable for pre-race or during-race consumption due to its low carbohydrate content and potential to slow gastric emptying. It also fails to meet recovery needs due to inadequate protein and carbohydrate levels. However, it can be incorporated into everyday training diets for its nutrient density and hydration benefits.

NOT RECOMMENDED for pre-race use because of low carbohydrate content and potential bulkiness, which can slow gastric emptying.

Pair it with

Pair with whole grain bread for added carbohydrates
Combine with lean protein for a balanced meal
Add to salads for enhanced nutrient intake

For practitioners the evidence

Evidence grade: C — The analysis is based on general nutritional knowledge and the product's nutritional profile, lacking direct RCT support.

In a carb load

The Exotic Tomato Mix has a low carbohydrate density of 2 g per 100 g, classifying it as low-density. A single 100 g serving contributes only 2 g towards a daily target of 600-840 g for a 70 kg athlete, necessitating an impractical 300+ servings to meet carb-loading needs. The low carbohydrate yield and high volume make it unsuitable for effective carb loading.

Digestion and absorption

The Exotic Tomato Mix is primarily composed of water, with minimal carbohydrates that are absorbed via the SGLT1 transporter in the small intestine. Given its low energy density, gastric emptying is rapid, and the mix is unlikely to cause significant insulin or incretin responses. Any unabsorbed fiber may undergo fermentation in the colon, potentially leading to mild GI distress if consumed in large quantities.

Recovery

The Exotic Tomato Mix provides minimal carbohydrates and negligible protein, failing to meet the glycogen resynthesis target of 1.0-1.2 g/kg/h carbs post-exercise. It lacks sufficient protein for muscle protein synthesis, making it inadequate as a standalone recovery food. Its primary contribution is hydration and some vitamins, but it should be paired with higher-carb and protein-rich foods for effective recovery.

Downsides

The low carbohydrate content offers minimal energy, potentially leading to energy deficits if relied upon heavily. The low sodium content may not adequately replace sweat losses in endurance athletes. The potential for GI distress exists if consumed in large quantities due to fiber content. The low energy density may not meet caloric needs for intense training.

Don't use it when