Woolworths Pumpkin
- Whole food
- Checked
- Grade C
Pumpkin by Woolworths has 24 kcal, 4 g carbs, 0.6 g protein and 0.1 g fat per serving (Per 80 g serving).
Woolworths Pumpkin is a peeled, sliced, and diced product intended for ease of cooking. With its low-calorie content and minimal fat, it is suitable for athletes looking for a light, low-carb option. Each 80 g serving provides 4 g of carbohydrates, primarily as sugars, with 1.4 g of fiber. This makes it a low-carb-density food, which may not be ideal for high-carb loading phases but can be included in a balanced diet for general training. Due to its low sodium and potassium content, it does not contribute significantly to electrolyte replenishment. Best consumed in meals rather than as a standalone endurance fuel, it can be part of a pre-training meal or post-training recovery when paired with higher carb and protein sources.
- Low-calorie, low-fat option
- Source of dietary fiber
- Versatile cooking applications
On the label per serving, Per 80 g serving
| Energy | 101 kJ |
|---|---|
| Calories | 24 kcal |
| Carbs | 4.0 g |
| Sugar | 3.3 g |
| Fibre | 1.4 g |
| Protein | 0.6 g |
| Fat | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Pumpkin is a low-calorie, low-carb option that can be included in a balanced diet but is not suitable as a primary endurance fuel. Its lack of significant carbohydrate content means it should be paired with other foods for effective energy replenishment. Ideal for light meals or snacks, it offers fiber benefits but does not meet the demands of high-intensity or long-duration sessions.
Woolworths Pumpkin is suitable for endurance athletes seeking a low-calorie, low-carb food option. It is ideal for those in maintenance phases or looking to add variety to their diet without significantly increasing carbohydrate intake. Athletes focusing on weight management or those with dietary restrictions may find it particularly useful.
Best suited for easy training days or as part of a balanced meal. It is not recommended for high-intensity sessions where rapid carbohydrate replenishment is necessary.
- Low-calorie option for weight management
- Contains dietary fiber for digestive health
- Versatile in cooking methods
- Minimal fat content
- Low carbohydrate content for endurance needs
- Negligible sodium and potassium levels
- Not suitable for high-intensity sessions
- Low carb content may not meet energy needs
- Minimal electrolyte contribution
Fuelling science in short
No, not practical for during workout use. The low carbohydrate content and lack of fast-acting sugars make it unsuitable for mid-session fueling.
With a low carbohydrate content of 4 g per serving, the glycemic impact is minimal. The fiber content may slow gastric emptying, resulting in a low blood-sugar response.
Contains only 5 mg of sodium per serving, which is negligible compared to the 300-600 mg/hr sweat losses typical in endurance sports. Potassium content is unspecified but likely minimal.
- Total carbs
- 4 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 Pumpkin is unsuitable for pre-race, during race, or recovery due to its low carbohydrate and protein content. It does not meet the energy or recovery requirements of these phases. However, it can be included in everyday training meals for variety and fiber benefits.
NOT RECOMMENDED for pre-race use because it provides insufficient carbohydrates and may slow gastric emptying due to fiber content.
NOT RECOMMENDED during racing because it lacks fast-acting carbohydrates and is impractical to consume mid-race.
NOT RECOMMENDED for recovery because it does not provide adequate carbohydrates or protein to meet post-exercise recovery needs.
- Pair with rice for increased carbohydrate intake
- Combine with lean protein for balanced recovery meal
- Add to soups for flavor and fiber
For practitioners the evidence
Evidence grade: C — Nutritional data supports basic claims, but lacks direct evidence for endurance-specific applications.
Woolworths Pumpkin has a low carbohydrate density of 5 g per 100 g, making it unsuitable for carb loading. An athlete aiming for a 600-840 g/day target would find it impractical to consume sufficient quantities due to its low carb yield per serving (4 g per 80 g). The high water content and fiber may also contribute to satiety before reaching necessary carb intake levels. Thus, it is not a viable option for effective carb loading.
Pumpkin's carbohydrates are primarily simple sugars, absorbed via the GLUT5 transporter for fructose and SGLT1 for glucose. The fiber content may slow gastric emptying, reducing the rate at which sugars enter the bloodstream. The low osmolality and minimal fat content support moderate gastric emptying rates, but the overall low carb content limits its utility as a rapid energy source. Minimal protein and fat mean little impact on incretin release or insulin response.
Pumpkin provides carbohydrates but lacks the protein necessary for muscle protein synthesis, which requires ~2.5-3 g of leucine and ~0.3-0.4 g/kg of protein per meal. Its low carb content does not meet the 1.0-1.2 g/kg/h target for glycogen resynthesis. Without significant electrolytes, it does not aid rehydration. Thus, it fails as a standalone recovery food.
The low carbohydrate content limits energy availability, potentially impacting performance if relied upon as a primary fuel source. The fiber content, while beneficial for digestion, may cause gastrointestinal discomfort if consumed in large quantities pre-exercise. Its low sodium content does not support electrolyte replenishment, which could be a concern in hot weather or long-duration events. Additionally, the low potassium content may not meet the needs of athletes with higher mineral losses.
- Do not use during high-intensity workouts due to insufficient carbohydrate content.
- Do not rely on for electrolyte replenishment in hot weather conditions.
- Do not use as a primary energy source in carb-loading phases.
- Low sodium content may not meet electrolyte needs during prolonged exercise.
- High fiber content could cause gastrointestinal distress if consumed in large amounts pre-exercise.
- Low carbohydrate content may not support energy needs for high-intensity activities.
- Minimal protein content fails to support muscle protein synthesis post-exercise.
Questions about Pumpkin
How many carbs are in Pumpkin by Woolworths?
4 g of carbs per serving (Per 80 g serving), with 24 kcal and 0.6 g protein.
Is Woolworths Pumpkin suitable for carb loading?
No, it is not suitable for carb loading due to its low carbohydrate density and content per serving.
Can Woolworths Pumpkin be used during a race?
No, it is not practical for use during a race as it lacks fast-acting carbohydrates and is not easily consumed mid-race.
How can I incorporate Woolworths Pumpkin into my diet?
Use it as a side dish or in soups and stews for added fiber and variety, but pair with higher carb foods for energy.
What are the main nutritional benefits of Woolworths Pumpkin?
The main benefits are its low calorie and fat content, along with dietary fiber for digestive health.
Is Woolworths Pumpkin a good source of electrolytes?
No, it contains negligible amounts of sodium and potassium, making it an inadequate source of electrolytes.
What precautions should I take when using Woolworths Pumpkin?
Ensure it is part of a balanced meal with adequate carbohydrates and protein to meet energy and recovery needs.
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