Woolworths Mini Spinach & South African Feta Puff
- Snack
- Checked
- Grade C
Mini Spinach & South African Feta Puff by Woolworths has 99 kcal, 7 g carbs, 2.3 g protein and 6.6 g fat per serving (1 puff).
The Woolworths Mini Spinach & South African Feta Puff is a savory pastry snack featuring a shortcrust pastry filled with spinach and feta, topped with puff pastry. This product is primarily a snack, offering 98.5 kcal per serving with 7g of carbohydrates, 2.3g of protein, and 6.6g of fat. Endurance athletes might consider this snack for light pre-training fuel, particularly for sessions not demanding high glycogen stores. The high fat content may slow gastric emptying, making it unsuitable for immediate pre-race consumption. Instead, it could be consumed in the hours leading up to a less intense workout or as a post-training snack when paired with a protein source to aid recovery.
- Convenient savory snack option
- Provides moderate energy boost
- Contains some protein for muscle repair
On the label per serving, 1 puff
| Energy | 412 kJ |
|---|---|
| Calories | 99 kcal |
| Carbs | 7.0 g |
| Sugar | 0.4 g |
| Fibre | 0.7 g |
| Protein | 2.3 g |
| Fat | 6.6 g |
| Saturated fat | 4.0 g |
| Cholesterol | 9 mg |
| Sodium | 168 mg |
The numbers that matter on a training day
For endurance who it suits
As an endurance athlete, this snack provides a moderate energy boost without spiking blood sugar. Its high fat content makes it less suitable for immediate pre-race or during-race consumption, but it can be a convenient option for light training days or as part of a varied recovery meal.
This snack is suitable for endurance athletes looking for a savory option during less intense training days. It's ideal for those who prefer a moderate energy boost without a high sugar intake. Athletes who enjoy savory snacks over sweet options might find this appealing, especially during long training days where variety is key.
Best suited for easy runs or low-intensity training sessions where a light snack suffices. Not recommended for high-intensity or long-duration workouts due to low carbohydrate content.
- Savory option for variety in diet
- Contains some protein for muscle repair
- Moderate calorie content per serving
- Portable and convenient for on-the-go snacking
- High in fat, slowing gastric emptying
- Low carbohydrate content for endurance demands
- Not suitable for immediate pre-race consumption
- Potential for GI distress if consumed too close to exercise
- High fat content may slow digestion
Fuelling science in short
Not recommended during workouts due to its solid form and high fat content, which can slow digestion and cause discomfort.
With 7g of carbohydrates per serving, the glycemic impact is low, providing a slow, steady release of energy. The presence of fats further slows gastric emptying, reducing blood sugar spikes.
Contains 168 mg of sodium per serving, which is relatively low compared to the 300-600 mg/hr sweat loss range. Potassium and magnesium levels are not specified.
- Total carbs
- 7 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterCAUTION
- Carb loadDO NOT USE
- Every dayUSE
This product is not suitable for pre-race or during-race consumption due to its high fat content and low carbohydrate density, which can impede quick energy availability. For recovery, it lacks sufficient carbohydrates and protein for optimal glycogen resynthesis and muscle repair. However, for everyday training, it offers a convenient snack option when combined with other nutrient sources.
NOT RECOMMENDED for pre-race use because its high fat content can slow gastric emptying, potentially causing discomfort if consumed too close to the start.
NOT RECOMMENDED during racing because it offers low carbohydrate content and is a solid food, which can be difficult to digest quickly.
CAUTION for recovery because while it provides some carbs and protein, it lacks the optimal ratio and quantity for effective glycogen resynthesis and muscle repair.
- Pair with a protein shake for post-workout recovery
- Combine with a banana for added carbohydrates
- Enjoy with a low-fat yogurt for a balanced snack
For practitioners the evidence
Evidence grade: C — The analysis is based on general nutritional principles and the provided nutritional information, with limited direct research on this specific product.
The Mini Spinach & South African Feta Puff has a carbohydrate density of 20 g per 100 g, which is considered moderate. However, the serving size is small, providing only 7 g of carbohydrates per serving. For effective carb loading, an athlete would need to consume an impractical number of servings to meet the daily target of 600-840 g. The high fat content also adds satiety, making it difficult to consume in large quantities. Therefore, it is unsuitable for carb loading due to its low carbohydrate yield per serving and high fat content.
The digestion of this snack begins in the mouth with mechanical breakdown and salivary amylase acting on carbohydrates. The high fat content slows gastric emptying, delaying nutrient absorption in the small intestine. Carbohydrates are absorbed via SGLT1 transporters, while fats undergo emulsification and absorption through the lymphatic system. The presence of protein requires peptidases for breakdown. The snack's low carbohydrate content and high fat may lead to slower energy availability, making it unsuitable for rapid energy needs.
This snack provides some carbohydrates and protein, but not in sufficient quantities to optimize recovery. The target for glycogen resynthesis post-exercise is 1.0-1.2 g/kg/h of carbohydrates, which this snack does not meet. The protein content is also below the recommended 0.3-0.4 g/kg for muscle protein synthesis. While it can be part of a recovery meal, it should be paired with additional protein and carbohydrate sources to meet recovery needs.
The high fat content can slow gastric emptying, potentially leading to gastrointestinal discomfort if consumed too close to exercise. The low carbohydrate content provides limited energy for endurance activities. The solid form and potential for stickiness may pose a dental risk if consumed frequently. Additionally, the sodium content is moderate, which may not be sufficient for athletes with high sweat rates.
- Do not use within 90 minutes of race start due to high fat content slowing digestion.
- Do not rely on this snack for carb loading due to low carbohydrate density.
- Do not use during high-intensity workouts as it may cause gastrointestinal discomfort.
- High fat content may slow gastric emptying, leading to delayed energy availability.
- Low carbohydrate content may not meet energy demands for endurance activities.
- Potential for gastrointestinal discomfort if consumed too close to exercise.
- Moderate sodium content may not suffice for athletes with high sweat rates.
Questions about Mini Spinach & South African Feta Puff
How many carbs are in Mini Spinach & South African Feta Puff by Woolworths?
7 g of carbs per serving (1 puff), with 99 kcal and 2.3 g protein.
When should I consume this snack?
Consume this snack during low-intensity training days or as part of a varied recovery meal. Avoid immediate pre-race consumption due to high fat content.
Is this snack suitable for carb loading?
No, it is not suitable for carb loading due to its low carbohydrate content and high fat, which can slow digestion.
Can this be used during workouts?
No, this snack is not ideal for during workouts as it is a solid food with high fat content, which can slow digestion and cause discomfort.
Are there any allergens in this product?
Yes, it contains wheat, milk, and eggs, which are common allergens.
Is this snack good for recovery?
It can be part of a recovery meal when combined with other protein and carbohydrate sources, but on its own, it lacks the optimal nutrient profile for recovery.
How does this snack behave in hot weather?
The pastry may become soft or greasy in hot weather, so it's best stored in a cool, dry place and consumed promptly.
Eating this today? Log it in one tap.
Say "Mini Spinach & South African Feta Puff" and it lands in your diary, counted against today's carbs and protein.
