Woolworths Mature Cheddar & Caramelised Onion Quiche
- Meal
- Checked
- Grade C
Mature Cheddar & Caramelised Onion Quiche by Woolworths has 386 kcal, 27 g carbs, 11.4 g protein and 25.5 g fat per serving (1 quiche (150g)).
The Woolworths Mature Cheddar & Caramelised Onion Quiche is a savory pastry dish featuring mature cheddar, caramelised onions, and free-range eggs. Each 150g serving provides 193.3 kcal, with 14g of carbohydrates, 5.7g of protein, and 12.8g of fat. This quiche is not designed for high-intensity endurance activities due to its high fat content and moderate carbohydrate level. It may serve as a convenient meal option for athletes on rest days or during low-intensity training phases. The high sodium content (404 mg per serving) may aid in replenishing electrolytes lost through sweat, but the overall macronutrient profile is not optimized for rapid energy release or post-exercise recovery. Consider incorporating this quiche into your diet when not in immediate need of quick energy or recovery nutrients.
- Convenient for rest days
- Moderate carbohydrate content
- High in sodium for electrolyte balance
On the label per serving, 1 quiche (150g)
| Energy | 1617 kJ |
|---|---|
| Calories | 386 kcal |
| Carbs | 27.0 g |
| Sugar | 1.9 g |
| Fibre | 2.5 g |
| Protein | 11.4 g |
| Fat | 25.5 g |
| Saturated fat | 14.4 g |
| Cholesterol | 165 mg |
| Sodium | 809 mg |
The numbers that matter on a training day
For endurance who it suits
For endurance athletes, this quiche is more suitable for low-intensity days or as part of a balanced meal plan on rest days. Its high fat content and moderate carbohydrate levels make it less ideal for pre-race or during-race fueling. The sodium content can help with electrolyte replenishment, but the overall macro profile is not optimized for endurance performance.
This quiche is suitable for endurance athletes during low-intensity training phases or rest days. It provides a moderate amount of carbohydrates and a high sodium content, which can be beneficial for maintaining electrolyte balance. However, it is not ideal for athletes needing rapid energy release or post-exercise recovery due to its high fat content and limited protein.
Best suited for rest days or low-intensity training sessions where immediate energy demands are low. Not recommended for high-intensity workouts or races.
- Convenient and ready-to-eat option
- Moderate carbohydrate content for energy
- High sodium content aids electrolyte balance
- Vegetarian-friendly
- High in saturated fat, slowing digestion
- Low protein content for recovery
- Not suitable for high-intensity workouts
- High fat content may slow gastric emptying
- Limited protein for muscle recovery
Fuelling science in short
No, not practical for during workouts due to high fat content and low carbohydrate density. Better suited for pre- or post-training meals.
With 14g of carbohydrates per serving, the quiche has a moderate glycemic impact. The presence of fats may slow gastric emptying, leading to a more gradual blood sugar response.
Contains 404 mg of sodium per serving, which can help with replenishing electrolytes lost through sweat. Potassium and magnesium content is not specified.
- Total carbs
- 14 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayCAUTION
The quiche's high fat and moderate carbohydrate content make it unsuitable for pre-race and during-race fueling due to potential digestive slowdown and insufficient quick energy release. It also fails to meet recovery needs due to low protein and carb levels. It may be cautiously included in everyday training nutrition on low-intensity days.
NOT RECOMMENDED for pre-race use because the high fat content can slow gastric emptying and may not provide the quick energy release needed before a race.
NOT RECOMMENDED during racing because it is a solid food with high fat content, which can slow digestion and is not ideal for quick energy.
NOT RECOMMENDED for recovery because it lacks sufficient protein and carbohydrates to meet post-exercise recovery targets.
- Pair with a high-protein shake for recovery
- Combine with a fresh salad for added fiber
- Serve with whole grain bread for extra carbs
For practitioners the evidence
Evidence grade: C — The analysis is based on nutritional content and physiological principles rather than direct RCT evidence.
The quiche has a moderate carb density of 18g per 100g, but a serving provides only 14g of carbs. For a 70kg athlete aiming for 600g/day, this is insufficient. The high fat content (17g per 100g) and low carb yield per serving make it unsuitable for carb loading. An athlete would need over 42 servings to meet daily carb targets, which is impractical due to satiety and fat content.
The quiche's high fat content slows gastric emptying, delaying nutrient absorption. Carbohydrates are absorbed in the small intestine via SGLT1 transporters. The moderate carb content results in a gradual blood glucose response, while fats are digested via bile emulsification and absorbed as fatty acids. Protein is hydrolyzed by peptidases and absorbed as amino acids. The digestion process is slower due to the fat content, leading to sustained energy release but not ideal for rapid fueling.
This quiche provides some carbohydrates but lacks the 1.0-1.2 g/kg/h carb target for optimal glycogen resynthesis. Its protein content (5.7g per serving) is insufficient for muscle protein synthesis, falling short of the leucine threshold. The high sodium content (404 mg per serving) can aid in rehydration post-exercise, but the overall macronutrient profile is inadequate for standalone recovery.
The high fat content can slow gastric emptying, leading to delayed energy release. The moderate carb content may not provide sufficient energy for intense activities. The potential for GI distress exists due to the combination of fats and dairy, especially in sensitive individuals. The quiche's sodium content may contribute to excessive intake if consumed frequently.
- Do not use for pre-race fueling due to high fat content.
- Do not use during races as it may cause GI distress.
- Avoid for recovery if protein intake is inadequate.
- High fat content may slow gastric emptying, affecting energy availability.
- Low protein content limits muscle recovery potential post-exercise.
- Moderate carb content may not meet energy demands for high-intensity activities.
- Sodium content could contribute to excessive intake if consumed with other high-sodium foods.
Questions about Mature Cheddar & Caramelised Onion Quiche
How many carbs are in Mature Cheddar & Caramelised Onion Quiche by Woolworths?
27 g of carbs per serving (1 quiche (150g)), with 386 kcal and 11.4 g protein.
Is this quiche suitable for pre-race fueling?
No, the high fat content can slow gastric emptying, making it unsuitable for pre-race fueling.
Can this quiche be used during a race?
No, it is not recommended during a race due to its solid form and high fat content, which can slow digestion.
Is this quiche good for recovery?
No, it lacks sufficient protein and carbohydrates for optimal post-exercise recovery.
Can I eat this quiche on rest days?
Yes, it can be consumed on rest days as a convenient meal option with moderate carbs and high sodium.
Does this quiche contain allergens?
Yes, it contains milk and eggs, which are common allergens.
Is this quiche suitable for hot weather conditions?
It can be consumed in hot weather, but ensure it is stored properly to prevent spoilage.
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