Woolworths Leeks
- Whole food
- Checked
- Grade C
Leeks by Woolworths has 66 kcal, 12 g carbs, 1.5 g protein and 0.3 g fat per serving (100g).
Woolworths Leeks are a versatile vegetable often used in soups and stews. They are part of the allium family, offering a mild onion-like flavor with a hint of sweetness. For endurance athletes, leeks provide a modest carbohydrate content of 10 g per serving (100 g), with 7.6 g of sugars and 1.4 g of fiber. While not a primary source of energy, they can contribute to the carbohydrate intake needed for glycogen replenishment when included in meals. Leeks are best consumed as part of a balanced meal post-training to aid in recovery, or as a light pre-training meal when paired with more carbohydrate-dense foods. Their low sodium content of 16 mg per serving makes them suitable for those managing sodium intake.
- Low-calorie carbohydrate source
- Mild flavor enhances dishes
- Rich in antioxidants
On the label per serving, 100g
| Energy | 278 kJ |
|---|---|
| Calories | 66 kcal |
| Carbs | 12.0 g |
| Sugar | 9.5 g |
| Fibre | 1.8 g |
| Protein | 1.5 g |
| Fat | 0.3 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 20 mg |
The numbers that matter on a training day
For endurance who it suits
Leeks are a low-calorie, low-sodium vegetable that can enhance the flavor and nutritional profile of meals. While not a primary source of carbohydrates for endurance activities, they can be a valuable addition to a balanced diet, particularly in recovery meals. Their mild flavor and versatility make them a good choice for athletes looking to diversify their vegetable intake.
Leeks are suitable for endurance athletes looking to enhance their meals with a mild-flavored vegetable. They are ideal for those who prefer natural, whole-food ingredients and are looking to increase their vegetable intake without adding significant calories. Athletes managing their sodium intake may also find leeks beneficial due to their low sodium content.
Leeks are best suited for easy training days or recovery periods when paired with other carbohydrate-rich foods. They can be included in post-training meals to support overall nutrition without overwhelming the stomach.
- Low in calories and sodium
- Mild flavor complements many dishes
- Contains fiber for digestive health
- Rich in antioxidants
- Low carbohydrate density
- Not suitable for during-race fueling
- Minimal protein content
- Potential for grit if not washed properly
- Limited carbohydrate contribution for high-intensity sessions
Fuelling science in short
No, leeks are not practical for during-workout use due to their solid form and low carbohydrate density.
Leeks have a low glycemic impact due to their fiber content and low sugar concentration, leading to a gradual release of energy.
With only 16 mg of sodium per serving, leeks are not a significant source of electrolytes. They provide minimal potassium and magnesium.
- Total carbs
- 10 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
Leeks are not suitable for pre-race or during-race fueling due to their low carbohydrate density and solid form, which can hinder quick digestion and energy availability. However, they can be used in recovery meals to enhance flavor and provide antioxidants, especially when paired with protein and higher-carb foods. For everyday training, they offer a low-calorie option to diversify vegetable intake.
NOT RECOMMENDED for pre-race use because leeks have low carbohydrate density and may not provide sufficient energy for endurance events.
NOT RECOMMENDED during racing because leeks are a solid food with low carbohydrate availability, unsuitable for quick energy needs.
USE in recovery meals when combined with protein and higher-carb foods to support glycogen replenishment and overall nutrition.
- Pair with potatoes for a carb-rich meal
- Combine with chicken for a balanced protein source
- Add to soups for enhanced flavor and nutrition
For practitioners the evidence
Evidence grade: C — The nutritional benefits of leeks are supported by general nutritional science, but specific endurance-related claims lack direct evidence.
Leeks have a low carbohydrate density of 12 g per 100 g, making them unsuitable for carb loading. A 100 g serving provides only 10 g of carbohydrates, contributing minimally to the 600-840 g/day target for a 70 kg athlete. The athlete would need to consume an impractical volume to meet carb-loading needs due to the low density and high water content of leeks. Therefore, leeks should not be relied upon for carbohydrate loading.
Leeks, being a solid vegetable, undergo mechanical breakdown in the oral phase and have a moderate gastric emptying rate due to their fiber content. Carbohydrates in leeks are absorbed in the small intestine via SGLT1 transporters for glucose and GLUT5 for fructose. The fiber content may slow digestion slightly, leading to a more gradual release of energy. Unabsorbed fibers may undergo fermentation in the colon, potentially causing gas in sensitive individuals.
Leeks provide carbohydrates but in insufficient amounts for optimal glycogen resynthesis, which targets 1.0-1.2 g/kg/h in the first 4 hours post-exercise. They lack significant protein content to stimulate muscle protein synthesis. However, they can contribute to overall dietary fiber and antioxidant intake when included in recovery meals alongside protein-rich foods.
Leeks may cause GI distress if consumed in large quantities due to their fiber content. Their low carbohydrate density limits their utility in high-energy-demand scenarios. Leeks pose minimal risk for dental erosion due to low sugar content. They are not a significant source of sodium, which may be a concern for athletes with high sweat rates. Individuals with IBS or FODMAP sensitivities should consume leeks cautiously due to potential fermentation of fibers.
- Do not use within 90 minutes of race start if the athlete has not gut-trained with high-fiber foods — high risk of GI distress.
- Do not use as a primary carbohydrate source for carb loading — low carbohydrate density.
- Do not rely on leeks for sodium replenishment in high-sweat scenarios — insufficient sodium content.
- High fiber content may cause GI distress during exercise in sensitive individuals.
- Low carbohydrate density limits energy availability for endurance events.
- Leeks provide inadequate sodium for athletes with high sweat rates.
- Potential fermentation of fibers may cause bloating in FODMAP-sensitive individuals.
Questions about Leeks
How many carbs are in Leeks by Woolworths?
12 g of carbs per serving (100g), with 66 kcal and 1.5 g protein.
When is the best time to consume leeks?
Leeks are best consumed as part of a balanced meal post-training or during easy training days when paired with more carbohydrate-dense foods.
How should leeks be prepared for consumption?
Leeks should be thoroughly washed to remove grit and can be sliced and cooked in various ways, including braising, sautéing, or adding to soups.
Are leeks suitable for gut training?
Leeks are not typically used for gut training due to their low carbohydrate density and solid form, which may not align with typical gut training protocols.
What are alternatives to leeks for higher carbohydrate needs?
For higher carbohydrate needs, consider potatoes, rice, or pasta, which offer greater carbohydrate density and energy availability.
Do leeks contain any allergens?
Leeks do not contain common allergens, but individuals with specific sensitivities should consult with a healthcare professional.
How do leeks behave in hot weather?
Leeks can be used in hot weather as part of a light meal, but they do not provide significant hydration or electrolyte replenishment.
Eating this today? Log it in one tap.
Say "Leeks" and it lands in your diary, counted against today's carbs and protein.
