Woolworths Green Beans
- Whole food
- Checked
- Grade C
Green Beans by Woolworths has 39 kcal, 4 g carbs, 2.1 g protein and 0.1 g fat per serving (100g).
Woolworths Green Beans are a low-calorie, high-fiber vegetable option, ideal for athletes seeking a light snack or meal addition. With only 31.1 kcal per serving (100 g), these beans provide minimal energy but are rich in dietary fiber (2.7 g per serving), which can aid digestion and promote satiety. They contain 3 g of carbohydrates, primarily from natural sugars, and negligible fat (0.1 g) and protein (1.7 g). While not a primary energy source, their low sodium content (4 mg per serving) makes them a suitable choice for athletes managing sodium intake. Green beans are best consumed as part of a balanced meal or snack, particularly during recovery or lighter training days when energy demands are lower.
- Low-calorie, high-fiber snack
- Minimal sodium for hydration balance
- Supports digestion and satiety
On the label per serving, 100g
| Energy | 162 kJ |
|---|---|
| Calories | 39 kcal |
| Carbs | 4.0 g |
| Sugar | 2.8 g |
| Fibre | 3.4 g |
| Protein | 2.1 g |
| Fat | 0.1 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Green Beans are a low-calorie, high-fiber option that can complement an athlete's diet on lighter training days or during recovery. They are not suitable as a primary energy source during intense workouts due to their low carbohydrate content. However, they can aid in digestive health and provide a nutrient-dense addition to meals.
Woolworths Green Beans are suitable for endurance athletes who require a low-calorie snack option that supports digestive health. They are ideal for those seeking to manage their weight or sodium intake while maintaining a balanced diet. Athletes on recovery days or engaging in light training sessions may find these beans beneficial due to their fiber content and minimal energy contribution.
Best suited for recovery days or light training sessions where energy demands are lower. Not ideal for high-intensity or long-duration sessions due to low carbohydrate content.
- Low-calorie option for weight management
- High in fiber for digestive health
- Minimal sodium content for hydration control
- Simple ingredient list with no allergens
- Low carbohydrate content for energy
- Not suitable for high-intensity sessions
- Limited electrolyte replenishment
- Potential for gastric distress if consumed in large quantities
- Limited energy contribution for endurance activities
Fuelling science in short
Not recommended during workouts due to low carbohydrate content and potential for gastric distress if consumed in large quantities.
Green beans have a low glycemic impact due to their low carbohydrate content and high fiber, which slows gastric emptying and moderates blood-sugar response.
With only 4 mg of sodium per serving, green beans do not significantly contribute to sodium replenishment, which is critical for athletes losing 300-600 mg/hr in sweat.
- Total carbs
- 3 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
Green beans are not suitable for pre-race or during-race consumption due to low carbohydrate content and high fiber, which can slow gastric emptying. They can be used in recovery meals for their fiber content, aiding digestion and satiety. While they are not effective for carb-loading due to low carb density, they can be included in everyday training meals for added nutrients.
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 they provide insufficient carbohydrates and are not easily digestible during exercise.
USE as part of a balanced recovery meal with protein and carbohydrates to support digestion and nutrient intake.
- Pair with lean protein for balanced recovery meal
- Combine with whole grains for additional carbohydrates
- Include in salads for added fiber and texture
For practitioners the evidence
Evidence grade: C — The nutritional profile of green beans is well-documented, but their role in endurance nutrition is limited and supported primarily by mechanistic insights.
Green beans have a low carbohydrate density of 4 g per 100 g, making them unsuitable for carb-loading. A serving of 100 g contributes only 3 g of carbohydrates, which is insufficient for meeting the high carbohydrate needs of endurance athletes during loading phases. To reach a target of 600 g/day for a 70 kg athlete, an impractical number of servings would be required due to the low carb yield and high fiber content, which can lead to gastrointestinal discomfort.
Green beans undergo mechanical breakdown in the oral phase, with fiber slowing gastric emptying. The low carbohydrate content is primarily absorbed in the small intestine via SGLT1 transporters for glucose. The fiber content may delay absorption and lead to fermentation in the colon, potentially causing gas or bloating. The low glycemic index of green beans results in a moderate insulin response, with minimal impact on blood glucose levels.
Green beans provide fiber and minimal carbohydrates, which can support digestion but do not significantly contribute to glycogen resynthesis. They lack protein, which is essential for muscle protein synthesis post-exercise. While they can be part of a balanced recovery meal, they should be paired with protein-rich foods to meet recovery needs effectively.
The high fiber content of green beans may cause gastrointestinal discomfort if consumed in large quantities, particularly during exercise. Their low carbohydrate content makes them unsuitable for pre-exercise fueling, as they do not provide sufficient energy. Additionally, their low sodium content does not aid in electrolyte replenishment, which is critical for athletes with significant sweat losses.
- Do not use as a primary energy source during high-intensity workouts due to low carbohydrate content.
- Do not consume in large quantities before exercise if unaccustomed to high fiber intake, as it may cause GI distress.
- Do not rely on green beans for electrolyte replenishment during prolonged exercise.
- High fiber intake may lead to gastrointestinal discomfort during exercise if not gut-trained.
- Low carbohydrate content fails to meet energy needs for endurance activities.
- Inadequate sodium content for replenishing sweat losses in athletes.
- Potential for bloating and gas due to fermentation of fiber in the colon.
Questions about Green Beans
How many carbs are in Green Beans by Woolworths?
4 g of carbs per serving (100g), with 39 kcal and 2.1 g protein.
Can green beans be consumed before a workout?
It's not ideal to consume green beans before a workout due to their low carbohydrate content and potential for slow gastric emptying.
Are green beans suitable for carb-loading?
No, green beans are not suitable for carb-loading due to their low carbohydrate density and serving size.
How can green beans be incorporated into recovery meals?
Green beans can be paired with lean proteins and whole grains in recovery meals to provide fiber and support digestion.
Do green beans contain allergens?
Green beans do not contain common allergens, making them a safe option for most individuals.
Are green beans a good source of electrolytes?
Green beans provide minimal sodium and are not a significant source of electrolytes for replenishment during exercise.
Can green beans cause digestive issues?
In large quantities, the fiber in green beans may cause digestive discomfort, so moderate intake is advised.
Eating this today? Log it in one tap.
Say "Green Beans" and it lands in your diary, counted against today's carbs and protein.
