Woolworths Garlic Paste

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Woolworths

The short answer

Garlic Paste by Woolworths has 30 kcal, 6 g carbs, 1.5 g protein and 0 g fat per serving (Per 25 g serving).

Calories30kcal

Carbs6g

Protein1.5g

Fat0g

About it

Woolworths Garlic Paste is primarily used as a flavor enhancer in culinary applications, containing 97% garlic and salt. Each 25 g serving provides 29.6 kcal, 6 g of carbohydrates, and 200 mg of sodium. While it offers minimal caloric intake, it is not an optimal source of carbohydrates or energy for endurance athletes. Its primary function in an athlete's diet would be as a seasoning rather than a fuel source. The paste may be consumed before or after training sessions to enhance meal flavors but lacks the macronutrient profile to support energy demands during exercise. Its sodium content could contribute to electrolyte replenishment, but the paste's overall utility in endurance sports is limited.

Low-calorie flavor enhancer
Moderate sodium content
Minimal fat content

On the label per serving, Per 25 g serving

Energy	124 kJ
Calories	30 kcal
Carbs	6.0 g
Sugar	0.9 g
Fibre	0.5 g
Protein	1.5 g
Fat	0.0 g
Saturated fat	0.0 g
Sodium	200 mg

The numbers that matter on a training day

Carb density24%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 kcal676 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

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

Servings for 60 g an hour10How many an hour for a 60 g carb baseline.

Glycaemic profileLow glycemic impact due to minimal sugars and carbohydrates, unlikely to affect blood sugar significantly.

How we read foods ›

For endurance who it suits

Endurance verdict

Woolworths Garlic Paste is not a suitable endurance fuel but can be a useful culinary ingredient for athletes looking to enhance meal flavors. Its low-calorie, low-fat profile makes it a non-disruptive addition to meals but offers no significant energy or recovery benefits.

Who it is for

Primarily for athletes who enjoy cooking and want to enhance the flavor of their meals without adding significant calories or fat. It is not suitable for those seeking a carbohydrate-rich fuel source for endurance activities.

Best sessions

Best used in meal preparation for recovery or daily nutrition rather than during specific training sessions.

Pros

Low in calories and fat per serving
Provides moderate sodium content
Versatile as a cooking ingredient
No added sugars

Cons

Insufficient carbohydrates for endurance fueling
Limited nutritional value beyond flavoring
Not suitable for during-workout consumption

Watch out for

High sodium content for those on low-sodium diets
Potential gastrointestinal irritation if consumed in large quantities

Fuelling science in short

During a session

No, not practical for use during workouts due to its lack of significant carbohydrates and energy.

Glycaemic profile

Low glycemic impact due to minimal sugars and carbohydrates, unlikely to affect blood sugar significantly.

Electrolytes

Contains 200 mg of sodium per serving, which can contribute to daily sodium needs but is insufficient alone for high sweat losses.

Carb breakdown

Total carbs: 6 g
Hourly capacity: Not applicable

Race day before, during and after

Suits it for

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

Garlic Paste is not suitable for pre-race, during race, or recovery due to its low carbohydrate and protein content. It provides minimal energy and does not support glycogen resynthesis or muscle repair. Its use is limited to flavor enhancement in meals rather than as a functional endurance food.

NOT RECOMMENDED for pre-race use because it lacks sufficient carbohydrates and energy density to support endurance performance.

Pair it with

Pair with carbohydrate-rich meals for balanced nutrition
Use in post-workout meals for flavor without excess calories
Combine with protein sources for enhanced recovery meals

For practitioners the evidence

Evidence grade: C — Limited direct evidence supports endurance claims; primarily a culinary ingredient.

In a carb load

Garlic Paste has a low carbohydrate density of 22 g per 100 g, making it unsuitable for carbohydrate loading. A 25 g serving contributes only 6 g of carbohydrates, which is negligible toward the 600-840 g/day target for a 70 kg athlete. The paste's primary role is flavor enhancement, not energy provision, and its high sodium content may be a consideration for those managing sodium intake.

Digestion and absorption

Garlic Paste is primarily composed of garlic and salt, with minimal carbohydrates. Its digestion involves mechanical breakdown in the mouth and minimal gastric emptying impact due to low volume and caloric content. The carbohydrates present are absorbed via SGLT1 transporters in the small intestine, but the low carb content means it has little impact on blood glucose levels. The paste's sodium may aid in electrolyte balance but offers no significant energy or recovery benefits.

Recovery

Garlic Paste does not contribute significantly to recovery due to its low carbohydrate and protein content. Effective recovery requires 1.0-1.2 g/kg/h of carbohydrates and adequate protein for muscle protein synthesis, which this paste does not provide. Its primary role is to enhance meal flavor without adding significant calories or macronutrients.

Downsides

Garlic Paste's high sodium content may be a concern for those on restricted sodium diets. Its low carbohydrate content makes it unsuitable for pre-exercise or during-exercise fueling. Additionally, excessive garlic consumption can lead to gastrointestinal discomfort in some individuals, and the paste offers no significant recovery benefits post-exercise.

Don't use it when

Do not use as a primary energy source during endurance events due to low carbohydrate content.
Do not rely on garlic paste for recovery; lacks necessary macronutrients.
Avoid high consumption if sensitive to garlic's gastrointestinal effects.

Clinical risks