Woolworths Green Peppers 2 pk

Whole food
Checked
Grade B

Woolworths

The short answer

Green Peppers 2 pk by Woolworths has 37 kcal, 4.5 g carbs, 1.4 g protein and 0.1 g fat per serving (1 pepper (approx. 150g)).

Calories37kcal

Carbs4.5g

Protein1.4g

Fat0.1g

About it

Woolworths Green Peppers are a fresh, locally farmed vegetable option, ideal for athletes seeking a low-calorie, nutrient-rich addition to their diet. Each pepper, weighing approximately 150g, provides just 19.6 kcal, making it a suitable choice for those looking to maintain a lean physique while fueling their body with essential nutrients. With 2g of carbohydrates per serving, these peppers offer a minimal impact on blood sugar levels, making them a safe option for pre-training meals. The high vitamin C content supports immune function, crucial for athletes under heavy training loads. While not a primary energy source, green peppers can complement meals, providing hydration and micronutrients without adding significant caloric load.

Low-calorie, nutrient-rich snack
High in vitamin C for immunity
Minimal impact on blood sugar

On the label per serving, 1 pepper (approx. 150g)

Energy	153 kJ
Calories	37 kcal
Carbs	4.5 g
Sugar	4.3 g
Fibre	2.7 g
Protein	1.4 g
Fat	0.1 g
Saturated fat	0.0 g
Cholesterol	0 mg
Sodium	9 mg
Potassium	210 mg

The numbers that matter on a training day

Carb density3%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 kcal25 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density1 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour13.3How many an hour for a 60 g carb baseline.

Glycaemic profileWith 2g of carbohydrates per serving, green peppers have a negligible glycemic impact, making them unlikely to cause significant blood sugar spikes or crashes.

How we read foods ›

For endurance who it suits

Endurance verdict

Green peppers are a versatile, low-calorie option for endurance athletes looking to add volume and nutrients to their diet without significant caloric intake. While not suitable as a primary energy source during exercise, they can complement meals and snacks by providing hydration and essential vitamins. Their low glycemic impact makes them a stable option for maintaining blood sugar levels.

Who it is for

Green peppers are ideal for endurance athletes who are mindful of their caloric intake but still require essential nutrients to support their training. They are particularly suitable for those focusing on weight management or athletes in a cutting phase. Additionally, their high vitamin C content makes them beneficial for athletes looking to bolster their immune system during intense training periods.

Best sessions

Best used in meals prior to low-intensity sessions or as part of a balanced post-workout meal to aid in recovery without adding excessive calories.

Pros

Low in calories, suitable for weight management
High in vitamin C, supporting immune health
Minimal impact on blood sugar levels
Versatile addition to various meals

Cons

Low carbohydrate content, not energy-dense
Not suitable as a primary energy source during exercise
Limited protein content for recovery

Watch out for

May cause bloating if consumed in large quantities
Limited energy contribution for high-intensity activities

Fuelling science in short

During a session

Not recommended for use during workouts due to low carbohydrate content and lack of quick energy release.

Glycaemic profile

With 2g of carbohydrates per serving, green peppers have a negligible glycemic impact, making them unlikely to cause significant blood sugar spikes or crashes.

Electrolytes

Each serving contains 5 mg of sodium and 210 mg of potassium, providing a minor contribution to electrolyte replenishment, but not sufficient to replace losses during intense exercise.

Carb breakdown

Total carbs: 2 g
Hourly capacity: 60

Race day before, during and after

Suits it for

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

Green peppers are not suitable for pre-race, during race, or recovery contexts due to their low carbohydrate and protein content, which are critical for energy and recovery. They are, however, a good everyday training food, providing hydration and nutrients without excess calories.

NOT RECOMMENDED for pre-race use because they provide minimal carbohydrates and energy, which are essential for optimal performance. Their low caloric density does not support glycogen loading effectively.

Pair it with

Pair with lean protein for a balanced meal
Add to salads for extra volume and nutrients
Use in stir-fries for a low-calorie vegetable option

For practitioners the evidence

Evidence grade: C — The nutritional profile of green peppers is well-documented, but their role in endurance nutrition is limited by low macronutrient content.

In a carb load

Green peppers have a low carbohydrate density of 3g per 100g, making them unsuitable for carb loading. A 150g serving provides just 2g of carbohydrates, contributing minimally to the 600-840g daily target for a 70kg athlete. Achieving this target with green peppers would require an impractical volume, leading to gastrointestinal discomfort due to high fiber content. Their low energy density and lack of complex carbohydrates further limit their utility in glycogen loading.

Digestion and absorption

Green peppers are low in carbohydrates, with a minimal impact on blood sugar levels. The carbohydrates present are primarily simple sugars, absorbed in the small intestine via GLUT5 transporters. Due to their low carbohydrate content, they do not significantly engage SGLT1 transporters. The fiber content may slow gastric emptying slightly, but the overall impact is minimal given the low energy content. They provide hydration and micronutrients without causing significant insulin spikes.

Recovery

Green peppers are inadequate for recovery due to their low carbohydrate (2g per serving) and protein (0.7g per serving) content. Effective recovery requires 1.0-1.2g/kg/h of carbohydrates and 0.3-0.4g/kg of protein per meal to support glycogen resynthesis and muscle protein synthesis. Green peppers do not meet these criteria, lacking the macronutrients necessary for optimal recovery. They may contribute to hydration and provide vitamin C, but this is insufficient for standalone recovery support.

Downsides

Green peppers are unlikely to cause significant GI distress due to their low carbohydrate content. However, their fiber content could contribute to bloating if consumed in large quantities. They pose minimal dental erosion risk due to low sugar content. Their low glycemic impact reduces the risk of rebound hypoglycemia. No significant sodium concerns exist, but they are not a primary source of electrolytes. They are generally safe for most populations, including those with diabetes, due to their low glycemic load.

Don't use it when

Do not use as a primary energy source during high-intensity workouts due to low carbohydrate content.
Do not rely on green peppers for recovery nutrition due to insufficient macronutrient content.
Do not use for carb loading due to low carbohydrate density and impractical volume requirements.

Clinical risks

Low carbohydrate content limits use as an energy source during endurance events.
High fiber content may cause bloating if consumed in excess.
Insufficient protein content fails to support muscle recovery post-exercise.
Minimal sodium content does not adequately replace sweat losses during exercise.

Key references