Woolworths Fettuccine Pasta

Pasta
Checked
Grade B

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Woolworths

The short answer

Fettuccine Pasta by Woolworths has 287 kcal, 52 g carbs, 11.1 g protein and 3.4 g fat per serving (100g).

Calories287kcal

Carbs52g

Protein11.1g

Fat3.4g

About it

Woolworths Fettuccine Pasta is a fresh pasta made from Italian durum wheat semolina and free-range eggs. It provides a substantial carbohydrate content of 65g per serving (100g), making it a suitable option for endurance athletes looking to carb-load before an event. With 13.9g of protein per serving, it also contributes to muscle repair and maintenance. This pasta is best consumed 3-4 hours before a long training session or race to allow for optimal digestion and glycogen storage. Its moderate protein content and low fat make it an efficient fuel source without overly taxing the digestive system during exercise.

High carbohydrate content
Moderate protein for muscle repair
Low fat for quick digestion

On the label per serving, 100g

Energy	1199 kJ
Calories	287 kcal
Carbs	52.0 g
Fibre	2.6 g
Protein	11.1 g
Fat	3.4 g
Saturated fat	1.2 g
Cholesterol	46 mg
Sodium	66 mg

The numbers that matter on a training day

Carb density52%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 kcal23 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density12 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour1.2How many an hour for a 60 g carb baseline.

Glycaemic profileThe high carbohydrate content suggests a moderate to high glycemic index, leading to rapid blood sugar increases, ideal for glycogen replenishment but not during exercise.

How we read foods ›

For endurance who it suits

Endurance verdict

Woolworths Fettuccine Pasta is a practical choice for pre-race carb-loading due to its high carbohydrate content and moderate protein. Its low fat and fiber content support efficient digestion, making it suitable for athletes needing to maximize glycogen stores before endurance events. However, it is not suitable for consumption during exercise due to its solid form and slower gastric emptying.

Who it is for

This product is ideal for endurance athletes such as marathon runners, cyclists, and triathletes who require a high carbohydrate intake to fuel long-duration events. It is also suitable for athletes engaging in carb-loading protocols before races or competitions, providing a dense source of energy without excessive fat or fiber.

Best sessions

Best suited for long training sessions or races where glycogen stores need to be maximized. Ideal for pre-race carb-loading or as a meal 3-4 hours before a long run or ride.

Pros

High carbohydrate content for energy storage
Moderate protein aids muscle repair
Low fat content supports quick digestion
Simple preparation and versatile use

Cons

Not suitable for during-race fueling
Low sodium content for sweat replacement
Requires cooking, not instant

Watch out for

High glycemic index may cause blood sugar spikes
Solid form unsuitable for mid-race consumption

Fuelling science in short

During a session

Not recommended during workouts due to its solid form and slower digestion rate. Opt for liquid or gel-based carbohydrates for mid-race fueling.

Glycaemic profile

The high carbohydrate content suggests a moderate to high glycemic index, leading to rapid blood sugar increases, ideal for glycogen replenishment but not during exercise.

Electrolytes

Contains 83 mg of sodium per serving, which is low compared to the 300-600 mg/hr sweat loss typical for endurance athletes. Consider pairing with electrolyte-rich foods or drinks.

Carb breakdown

Total carbs: 65 g
Hourly capacity: 60-90

Race day before, during and after

Suits it for

BeforeUSE
DuringDO NOT USE
AfterDO NOT USE
Carb loadUSE
Every dayUSE

Woolworths Fettuccine Pasta is suitable for pre-race and carb-loading due to its high carbohydrate content and moderate protein. However, it is not suitable during races or for recovery due to its solid form, slower digestion, and lack of sufficient protein and electrolytes.

Consume 3-4 hours before the race to allow for digestion and optimal glycogen storage. A serving provides 65g of carbohydrates, contributing significantly to pre-race carb-loading needs.

Pair it with

Pair with tomato sauce for added antioxidants
Serve with grilled chicken for extra protein
Include a side of vegetables for fiber and micronutrients

For practitioners the evidence

Evidence grade: B — Supported by general carbohydrate-loading principles and nutritional analysis, but lacks specific RCTs on this product.

In a carb load

Fettuccine pasta has a high carbohydrate density of 65 g per serving (100 g), making it suitable for carb-loading. A single serving contributes significantly to an athlete's daily carb-loading target of 600-840 g for a 70 kg athlete. However, achieving this with fettuccine alone would require multiple servings, which may lead to satiety and gastrointestinal discomfort. Therefore, while it is carb-dense, it should be part of a varied carb-loading strategy.

Digestion and absorption

Fettuccine pasta, primarily composed of durum wheat semolina, undergoes enzymatic breakdown starting in the mouth. Its carbohydrate content is predominantly starch, which is digested into glucose, absorbed in the small intestine via SGLT1 transporters. The moderate protein content is broken down into amino acids, absorbed by brush-border peptidases. The low fat content ensures relatively fast gastric emptying, making it suitable for pre-race consumption but not during exercise.

Recovery

Fettuccine provides carbohydrates necessary for glycogen resynthesis but lacks sufficient protein (target ~20-25g) for optimal muscle protein synthesis post-exercise. The absence of significant electrolytes also limits its role in rehydration. It can be part of a recovery meal when combined with protein-rich foods and electrolyte sources.

Downsides

Potential detriments include a high glycemic index, leading to rapid blood sugar spikes and potential rebound hypoglycemia if consumed alone pre-exercise. Its solid form and slower digestion make it unsuitable during exercise. The low sodium content is insufficient for replacing sweat losses, and the presence of gluten and egg may trigger allergies.

Don't use it when

Do not use during races due to slow digestion and solid form.
Avoid if allergic to wheat or eggs.
Not suitable for rapid recovery due to low protein content.

Clinical risks

High glycemic index could cause rebound hypoglycemia if consumed alone pre-exercise.
Solid form may cause gastrointestinal discomfort if consumed during exercise.
Low sodium content inadequate for replacing sweat losses in hot conditions.
Contains gluten, unsuitable for those with celiac disease.

Key references