Woolworths King Oyster Mushrooms
- Whole food
- Checked
- Grade C
King Oyster Mushrooms by Woolworths has 35 kcal, 5 g carbs, 3 g protein and 0.5 g fat per serving (serving (100g)).
King Oyster Mushrooms from Woolworths offer a savory flavor and meaty texture, making them a versatile ingredient for athletes. With only 35 kcal per 100 g, they are low in calories but provide 3 g of protein per serving (150 g), beneficial for muscle maintenance. The mushrooms contain 5 g of carbohydrates per serving, with 1 g of fiber, contributing to a low glycemic impact. While not a primary energy source, they can be a useful addition to meals for endurance athletes looking to enhance their protein intake without adding excessive calories. Best consumed as part of a balanced meal, they can complement carbohydrate-rich foods to support training and recovery.
- Low-calorie, high-protein content
- Versatile for meal inclusion
- Low glycemic impact
On the label per serving, serving (100g)
| Energy | 146 kJ |
|---|---|
| Calories | 35 kcal |
| Carbs | 5.0 g |
| Sugar | 1.0 g |
| Fibre | 1.0 g |
| Protein | 3.0 g |
| Fat | 0.5 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 15 mg |
The numbers that matter on a training day
For endurance who it suits
King Oyster Mushrooms are a nutritious, low-calorie addition to meals for endurance athletes. They provide a modest amount of protein and minimal carbohydrates, making them unsuitable for energy during high-intensity sessions but useful for muscle maintenance. Ideal for meals on rest or recovery days.
Ideal for endurance athletes who require a low-calorie, high-protein food to complement their diet. Suitable for those looking to maintain muscle mass while managing calorie intake. Also beneficial for athletes with a focus on plant-based nutrition.
Best suited for easy runs or recovery days when caloric intake is lower, and protein needs are emphasized. Can be included in meals post-training to aid in muscle repair.
- Low-calorie, high-protein content per serving
- Versatile ingredient for various dishes
- Low glycemic impact, minimal blood sugar spikes
- Plant-based protein source
- Low carbohydrate content for endurance fueling
- Minimal sodium content for electrolyte replenishment
- Not suitable as a standalone energy source
- Potential for gastric distress if consumed in large quantities during exercise
- Low sodium content may not meet electrolyte needs
Fuelling science in short
No, not suitable for during workouts due to low carbohydrate content and solid form, which may cause gastric distress.
With 5 g of carbohydrates and 1 g of fiber per serving, King Oyster Mushrooms have a low glycemic impact, making them unlikely to cause significant blood sugar spikes.
Contains 15 mg of sodium per serving, negligible compared to the 300-600 mg/hr sodium loss in sweat. Not a significant source of electrolytes.
- Total carbs
- 5 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
King Oyster Mushrooms are not suitable for pre-race or during-race fueling due to their low carbohydrate content and solid form, which can impede digestion and energy availability. However, they can be part of a recovery meal, providing protein for muscle repair. Everyday training use is appropriate as part of a balanced diet.
NOT RECOMMENDED for pre-race use because of low carbohydrate content and solid form, which can slow gastric emptying and provide insufficient energy.
NOT RECOMMENDED during racing because they are a solid food with low carbohydrate content, unsuitable for rapid energy needs.
USE as part of a balanced meal post-race to aid in muscle repair. Pair with carbohydrate-rich foods to enhance glycogen resynthesis.
- Combine with quinoa for a balanced protein-carb meal
- Add to stir-fries with tofu for plant-based protein
- Serve with sweet potatoes for a carb-rich recovery meal
For practitioners the evidence
Evidence grade: C — The analysis is based on nutritional content and physiological principles rather than direct studies on King Oyster Mushrooms for endurance performance.
King Oyster Mushrooms have a low carbohydrate density of 5 g per 100 g. This low density makes them unsuitable for carb loading, as their contribution to a 600 g daily target for a 70 kg athlete is minimal. A 150 g serving provides only 5 g of carbs, requiring impractical quantities to meet loading needs. Their low carb density and solid form also contribute to satiety, which can hinder carb loading efforts.
Ingested King Oyster Mushrooms undergo mechanical digestion in the mouth, followed by slow gastric emptying due to their solid form. Carbohydrates are absorbed in the small intestine via SGLT1 transporters for glucose, but the low carb content limits their contribution to blood glucose levels. Proteins are broken down by brush-border peptidases. The low fiber content minimizes fermentation risk in the colon.
King Oyster Mushrooms provide 3 g of protein per serving, supporting muscle repair post-exercise. However, they lack sufficient carbohydrates to meet the 1.0-1.2 g/kg/h glycogen resynthesis target. As a recovery food, they should be paired with carbohydrate-rich sources to enhance glycogen replenishment. Their low sodium content offers minimal rehydration support.
King Oyster Mushrooms pose minimal GI distress risk when consumed in moderate amounts. However, their low carbohydrate content can lead to inadequate energy provision if relied upon during high-intensity exercise. They do not contribute significantly to electrolyte replenishment due to low sodium content. Their solid form may slow gastric emptying if consumed in large quantities pre-exercise.
- Do not use within 90 minutes of race start due to slow gastric emptying.
- Do not rely on as a primary carbohydrate source for high-intensity exercise.
- Do not use for carb loading due to low carbohydrate density.
- Low carbohydrate content may lead to insufficient energy availability during exercise.
- Solid form can slow gastric emptying if consumed pre-exercise.
- Low sodium content may not meet electrolyte needs during prolonged exercise.
- Inadequate for glycogen resynthesis when used alone post-exercise.
- Jeukendrup 2010, Sports Medicine — Discussed carbohydrate absorption and gut transporter capacity.
- Burke 2015, Journal of Sports Sciences — Reviewed nutritional strategies for endurance athletes.
- Stellingwerff 2011, International Journal of Sport Nutrition and Exercise Metabolism — Examined carbohydrate intake and performance.
Questions about King Oyster Mushrooms
How many carbs are in King Oyster Mushrooms by Woolworths?
5 g of carbs per serving (serving (100g)), with 35 kcal and 3 g protein.
When should I consume King Oyster Mushrooms?
Consume them as part of a meal post-training for muscle repair or during rest days for a low-calorie protein source.
Are King Oyster Mushrooms suitable for pre-race meals?
No, they are not suitable for pre-race meals due to low carbohydrate content and potential for slow gastric emptying.
Can I use King Oyster Mushrooms for carb loading?
No, they are not suitable for carb loading due to low carbohydrate density and content.
Do King Oyster Mushrooms require gut training?
No gut training is necessary, but they should not be consumed in large quantities during exercise.
What are alternatives to King Oyster Mushrooms for endurance fueling?
Consider carbohydrate-rich foods like bananas or energy gels for pre-race and during-race fueling.
How do King Oyster Mushrooms behave in hot weather?
They should be stored in a cool place to prevent spoilage and maintain texture.
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