Woolworths Peeled Onions
- Whole food
- Checked
- Grade C
Peeled Onions by Woolworths has 36 kcal, 7 g carbs, 0.7 g protein and 0.1 g fat per serving (Per 80 g serving).
Woolworths Peeled Onions are a basic ingredient, offering convenience with their pre-peeled state. While not a direct fuel source, they can be a valuable addition to pre-training meals, particularly in soups and stews. With 7 g of carbs per 80 g serving, onions provide a modest carbohydrate contribution, mainly from sugars like fructose and glucose. This makes them suitable for athletes looking to add flavor without significantly impacting their macronutrient balance. Consuming onions before training might not directly enhance performance, but they can be part of a balanced meal that supports overall energy availability. Their potassium content, 146 mg per serving, can aid in maintaining electrolyte balance, albeit minor compared to the demands of intense endurance activities.
- Low-calorie flavor enhancer
- Moderate carb content
- Convenient pre-peeled format
On the label per serving, Per 80 g serving
| Energy | 152 kJ |
|---|---|
| Calories | 36 kcal |
| Carbs | 7.0 g |
| Sugar | 4.9 g |
| Fibre | 1.2 g |
| Protein | 0.7 g |
| Fat | 0.1 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 12 mg |
| Potassium | 146 mg |
The numbers that matter on a training day
For endurance who it suits
While not a direct source of energy for endurance activities, Woolworths Peeled Onions can be a useful ingredient in meal preparation. They add flavor and a small amount of carbohydrates without significant caloric load. Ideal for athletes who enjoy cooking and need a versatile ingredient to enhance their dishes.
Peeled onions are ideal for endurance athletes who prefer cooking their meals and need a convenient, low-calorie ingredient to enhance flavor. They are suitable for those who enjoy preparing soups or stews as part of their pre-training nutrition strategy. However, they are not intended for athletes seeking quick, high-energy snacks during or immediately before endurance events.
Best used in pre-training meal preparations, such as soups or stews, where they can contribute to overall carbohydrate intake without overwhelming the digestive system.
- Convenient pre-peeled format for quick use
- Low calorie, suitable for weight-conscious athletes
- Moderate carbohydrate content for meal integration
- Adds flavor without significant caloric impact
- Not a direct energy source for workouts
- Low sodium content for electrolyte replacement
- Limited carbohydrate contribution per serving
- Potential for gut discomfort if consumed in large amounts
- Not suitable as a primary carbohydrate source during exercise
Fuelling science in short
No, peeled onions are not practical for consumption during workouts due to their solid form and low carb density.
Onions have a low glycemic index, meaning they have a minimal impact on blood sugar levels. Their carbohydrate content is primarily simple sugars, which are absorbed relatively quickly but in small amounts.
Each serving contains 12 mg of sodium, which is negligible compared to the 300-600 mg/hr sweat losses during endurance events. Potassium content is 146 mg per serving, offering minor support for electrolyte balance.
- Total carbs
- 7 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayUSE
Woolworths Peeled Onions are not suitable for pre-race, during-race, or recovery due to their low carbohydrate and protein content. They do not provide the quick energy or recovery nutrients needed for these phases. However, they can be used in everyday training meals to add flavor and a small amount of carbohydrates without significant caloric load.
NOT RECOMMENDED for pre-race use because they offer minimal carbohydrates and may cause gastrointestinal discomfort if consumed in large quantities close to race time.
NOT RECOMMENDED during racing because they are a solid food with low carbohydrate density, unsuitable for quick energy needs.
NOT RECOMMENDED for recovery because they lack significant carbohydrates and protein needed for effective post-exercise recovery.
- Pair with lean protein for a balanced meal
- Combine with rice for increased carbohydrate intake
- Use in soups with vegetables for nutrient diversity
For practitioners the evidence
Evidence grade: C — Nutritional data is clear, but specific endurance applications lack direct research support.
Peeled onions have a low carbohydrate density of 9 g per 100 g, making them unsuitable for carb loading. A typical serving contributes only 7 g of carbs, which is insufficient for meeting the high carbohydrate demands of carb loading (8-12 g/kg/day). An athlete would need to consume impractically large quantities to reach their carb-loading targets, making onions an inefficient choice.
Onions contain simple sugars like fructose and glucose. These sugars are absorbed in the small intestine via GLUT5 and SGLT1 transporters, respectively. The low carbohydrate content ensures a minimal insulin response. Onions' fiber content may slow gastric emptying slightly but is unlikely to impact overall digestion significantly. Any unabsorbed sugars may undergo fermentation in the colon, potentially causing gas in sensitive individuals.
Peeled onions provide minimal carbohydrates and negligible protein, making them inadequate for post-exercise recovery. They do not meet the glycogen resynthesis target of 1.0-1.2 g/kg/h or the muscle protein synthesis threshold. Their low sodium and potassium content also limits their role in rehydration. As such, they should not be relied upon as a recovery food.
Onions may cause gastrointestinal discomfort due to their fiber and fructose content, especially if consumed in large quantities. Their low pH and sugar content can contribute to dental erosion if consumed frequently. They provide minimal sodium, which may be inadequate for athletes with high sweat rates. Onions are not suitable for those with FODMAP sensitivities due to their fructan content.
- Do not use within 90 minutes of race start if prone to GI distress.
- Do not rely on onions for carb loading due to low carb density.
- Do not use as a primary recovery food due to inadequate macronutrient profile.
- High fructose content may cause osmotic diarrhea in sensitive individuals.
- Fiber content can slow gastric emptying, potentially causing discomfort.
- Low sodium content is insufficient for replacing sweat losses in endurance athletes.
- Fructan content may trigger symptoms in those with IBS or FODMAP sensitivities.
Questions about Peeled Onions
How many carbs are in Peeled Onions by Woolworths?
7 g of carbs per serving (Per 80 g serving), with 36 kcal and 0.7 g protein.
Can onions be consumed before a race?
It's not recommended to consume onions before a race due to their low carbohydrate content and potential to cause gastrointestinal discomfort.
Are onions a good source of carbohydrates?
Onions provide a small amount of carbohydrates, mainly from sugars, but are not a significant source for endurance fueling.
How should onions be stored?
Store peeled onions in the refrigerator to maintain freshness and prevent spoilage after opening.
Can onions be used during workouts?
Onions are not suitable for consumption during workouts due to their solid form and low carbohydrate density.
Do onions provide electrolytes?
Onions offer minimal sodium and potassium, insufficient for meeting electrolyte needs during intense exercise.
Are there any allergens in peeled onions?
Peeled onions typically do not contain common allergens, but always check packaging for specific allergen information.
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