Woolworths Kids™ Cheese & Tomato Pizza

Meal
Checked
Grade C

The short answer

Kids™ Cheese & Tomato Pizza by Woolworths has 268 kcal, 29 g carbs, 10.8 g protein and 11.1 g fat per serving (1 pizza (90g)).

Calories268kcal

Carbs29g

Protein10.8g

Fat11.1g

About it

Woolworths Kids Cheese & Tomato Pizza is a mini pizza topped with tomato sauce, cheddar, and mozzarella cheese. With 267.9 kcal per serving (90g), it's a convenient snack but not specifically designed for endurance athletes. It provides 29g of carbohydrates per serving, primarily from the pizza base, with minimal sugar content. The protein content is moderate at 10.8g, while fat is relatively high at 11.1g per serving, which could slow gastric emptying. This pizza may suit athletes looking for a quick snack but lacks the fast-acting carbohydrates needed for optimal pre-race or intra-race fueling. Its high sodium content (614mg per serving) may aid in electrolyte replenishment but could also contribute to excessive sodium intake if consumed frequently.

Convenient and easy to prepare
Moderate protein content
High sodium for electrolyte replenishment

On the label per serving, 1 pizza (90g)

Energy	1121 kJ
Calories	268 kcal
Carbs	29.0 g
Sugar	0.4 g
Fibre	4.7 g
Protein	10.8 g
Fat	11.1 g
Saturated fat	6.7 g
Cholesterol	28 mg
Sodium	614 mg

The numbers that matter on a training day

Carb density32.2%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 kcal229 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density12.5 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour2.1How many an hour for a 60 g carb baseline.

Glycaemic profileThe pizza has a moderate glycemic index due to its carbohydrate and fat content, leading to a slower blood sugar response compared to high-GI foods.

How we read foods ›

For endurance who it suits

Endurance verdict

For endurance athletes, this pizza is not optimal for pre-race or during-race consumption due to its slower digestion and absorption. It can be a convenient snack for less intense days or post-training when rapid glycogen replenishment is not critical. The high sodium content may aid in electrolyte balance, but the overall nutritional profile does not support high-intensity endurance performance.

Who it is for

This pizza is suitable for athletes seeking a quick, convenient snack post-training or during less intense training days. It may appeal to those who enjoy savory options and need a moderate protein intake. However, it is not ideal for athletes requiring rapid carbohydrate delivery due to its higher fat content and slower gastric emptying rate.

Best sessions

Best suited for easy training days or post-workout snacking when rapid glycogen replenishment is not critical.

Pros

Convenient and easy to prepare post-training snack
Moderate protein content supports muscle repair
High sodium aids in electrolyte replenishment
Vegetarian-friendly option

Cons

High fat content slows gastric emptying
Not suitable for rapid carb loading
Solid form not ideal for during-race fueling

Watch out for

High sodium intake may be excessive if consumed frequently
High fat content can cause digestive discomfort during exercise

Fuelling science in short

During a session

Not recommended during workouts due to its solid form and high fat content, which can slow digestion and absorption.

Glycaemic profile

The pizza has a moderate glycemic index due to its carbohydrate and fat content, leading to a slower blood sugar response compared to high-GI foods.

Electrolytes

Contains 614mg of sodium per serving, which is beneficial for replacing sodium lost through sweat, though it may contribute to excessive sodium intake if consumed frequently.

Carb breakdown

Total carbs: 29 g
Hourly capacity: 60

Race day before, during and after

Suits it for

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

The pizza's high fat content and solid form make it unsuitable for pre-race and during-race fueling, as these factors slow digestion and absorption. It can be used in recovery when paired with additional protein sources to support muscle repair. Its sodium content is beneficial for electrolyte replenishment, making it suitable for everyday training snacks.

NOT RECOMMENDED for pre-race use because of its high fat content, which slows gastric emptying and could lead to digestive discomfort.

Pair it with

Pair with a protein shake for enhanced recovery
Combine with a fruit for added carbohydrate intake
Pair with a sports drink to balance electrolytes

For practitioners the evidence

Evidence grade: C — Limited direct evidence supports its use in endurance contexts; most conclusions are based on nutrient composition and physiological principles.

In a carb load

The carb density of the pizza is 32g per 100g, which is moderate. However, due to its high fat content and solid form, it is not practical for carb-loading. A single 90g serving provides 29g of carbs, contributing minimally towards a daily target of 600g for a 70kg athlete. The high fat content and satiety make it impractical to consume multiple servings without causing gastrointestinal discomfort.

Digestion and absorption

The pizza's digestion begins in the mouth, with salivary amylase breaking down carbohydrates. Its high fat content slows gastric emptying, prolonging digestion. Carbohydrates are absorbed in the small intestine via SGLT1 transporters, but the presence of fat delays this process. The protein is broken down by brush-border peptidases. The solid form and high fat content mean slower time-to-bloodstream for available nutrients.

Recovery

The pizza provides carbohydrates for glycogen resynthesis but lacks sufficient protein to maximize muscle protein synthesis. To be effective for recovery, it should be paired with a protein-rich food to meet the leucine threshold and total protein intake required for muscle repair. Its sodium content aids in rehydration by promoting fluid retention.

Downsides

The high fat content can cause gastrointestinal distress if consumed close to exercise. Its sodium content may contribute to excessive intake if consumed frequently. The solid form is not ideal for rapid nutrient absorption, and the lack of fast-acting carbohydrates limits its use for immediate energy needs.

Don't use it when

Do not use within 90 minutes of race start due to high fat content.
Avoid during high-intensity sessions as it can slow digestion.
Not suitable for those with lactose intolerance due to cheese content.

Clinical risks

High sodium intake can increase blood pressure in sensitive individuals.
Fat content may lead to delayed gastric emptying and GI discomfort during exercise.
High fat and sodium content may not be suitable for athletes with cardiovascular concerns.
Solid form can cause choking risk if consumed rapidly during exercise.

Key references