Woolworths Quiche Lorraine
- Meal
- Checked
- Grade C
Quiche Lorraine by Woolworths has 369 kcal, 21 g carbs, 11.1 g protein and 26.6 g fat per serving (1 quiche (150g)).
Woolworths Quiche Lorraine is a ready-to-eat quiche made with free range eggs, bacon, cheddar cheese, caramelised onion, fresh cream, and parsley, encased in a shortcrust pastry. With a serving size of 150g, it provides 11g of carbohydrates, 5.6g of protein, and 13.3g of fat per serving. This quiche is more suitable for athletes seeking a moderate-energy snack rather than a primary source of fuel for intense endurance activities. Its higher fat content may slow gastric emptying, making it less ideal for pre-race or during-race consumption. However, it can be a convenient option for a post-training snack when paired with a protein source to aid recovery.
- Moderate carbohydrate content
- Convenient ready-to-eat option
- Contains protein for muscle repair
On the label per serving, 1 quiche (150g)
| Energy | 1544 kJ |
|---|---|
| Calories | 369 kcal |
| Carbs | 21.0 g |
| Sugar | 8.0 g |
| Protein | 11.1 g |
| Fat | 26.6 g |
| Saturated fat | 14.4 g |
| Cholesterol | 114 mg |
| Sodium | 738 mg |
The numbers that matter on a training day
For endurance who it suits
While Woolworths Quiche Lorraine offers a convenient snack option with moderate carbohydrates and protein, its high fat content makes it less suitable for pre-race or during-race fueling. It's best used as a light meal or post-training snack, particularly when paired with a higher protein source to support muscle recovery.
This quiche is suitable for endurance athletes looking for a moderate-energy snack that can be consumed during low-intensity training days or as a light meal. It's particularly useful for those who need a quick and easy option post-training when time is limited. However, due to its fat content, it may not be ideal for those on a low-fat diet or during high-intensity sessions.
Ideal for easy recovery days or as a post-workout snack when paired with additional protein. Not recommended for high-intensity or long-duration sessions due to its fat content.
- Convenient and ready-to-eat
- Contains moderate carbohydrates
- Includes protein for muscle repair
- Available in most supermarkets
- High in fat, slowing gastric emptying
- Not suitable for pre-race or during-race
- Limited carbohydrate content for loading
- Potential for gastrointestinal discomfort if consumed during exercise
- High fat content may not suit all dietary needs
Fuelling science in short
Not recommended during workouts due to its solid form and higher fat content, which can slow gastric emptying and lead to gastrointestinal discomfort.
The quiche has a moderate glycemic impact due to its carbohydrate content of 11g per serving. The presence of fats and proteins may slow gastric emptying, leading to a more gradual blood sugar response.
Contains 369mg of sodium per serving, which is below the 300-600mg/hr sweat loss range for endurance athletes. Additional electrolyte supplementation may be necessary during prolonged exercise.
- Total carbs
- 11 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterCAUTION
- Carb loadDO NOT USE
- Every dayUSE
The quiche's high fat content makes it unsuitable for pre-race and during-race consumption due to potential delays in gastric emptying and energy availability. It lacks sufficient carbohydrates and protein for effective recovery, though it can be part of a post-training snack when paired with additional protein. For everyday training, it offers a moderate-energy snack option.
NOT RECOMMENDED for pre-race use because the high fat content can slow gastric emptying, potentially leading to gastrointestinal discomfort and delayed energy availability.
NOT RECOMMENDED during racing because it is a solid food with high fat content, which can slow digestion and lead to gastrointestinal issues.
CAUTION for recovery because while it provides some carbohydrates and protein, it lacks the recommended carb and protein amounts for optimal recovery post-exercise.
- Pair with a protein shake post-training for recovery
- Combine with a side salad for a balanced meal
- Add a fruit smoothie for additional carbohydrates
For practitioners the evidence
Evidence grade: C — The analysis is based on general nutritional principles and mechanistic understanding rather than specific RCTs on this product.
Woolworths Quiche Lorraine has a carbohydrate density of 14g per 100g, which is considered moderate. However, at 11g of carbs per serving (150g), it contributes minimally towards the 600-840g daily target for carb loading in endurance athletes. The high fat content (13.3g per serving) further limits its practicality for carb loading due to potential satiety and digestive issues. Thus, it is not a suitable option for effective carbohydrate loading.
The quiche's high fat content slows gastric emptying, delaying carbohydrate absorption in the small intestine. Glucose is absorbed via SGLT1 transporters, but the presence of fats can delay this process. The protein content requires brush-border peptidases for absorption. The delayed gastric emptying due to fat can lead to slower carbohydrate availability and potential gastrointestinal discomfort if consumed close to exercise.
While the quiche provides some carbohydrates and protein, it falls short of the recommended 1.0-1.2g/kg/h of carbohydrates needed for optimal glycogen resynthesis. The protein content is also below the 0.3-0.4g/kg recommendation for muscle protein synthesis. Its high fat content does not contribute to recovery needs and may delay nutrient absorption. Therefore, it is inadequate as a standalone recovery food.
The high fat content can slow gastric emptying, potentially leading to gastrointestinal discomfort if consumed before or during exercise. The quiche's solid form is not ideal for rapid digestion and energy availability. Additionally, the high sodium content may not align with all dietary needs, and the presence of allergens like eggs, dairy, and gluten can be problematic for sensitive individuals.
- Do not use before high-intensity sessions due to potential for GI distress.
- Do not use for carb loading due to insufficient carbohydrate content.
- Do not use if allergic to eggs, dairy, or gluten.
- High fat content may delay gastric emptying, impacting energy availability during exercise.
- Solid form can cause gastrointestinal discomfort if consumed during exercise.
- Insufficient carbohydrate content for effective glycogen resynthesis post-exercise.
- High sodium content may not be suitable for individuals with hypertension.
Questions about Quiche Lorraine
How many carbs are in Quiche Lorraine by Woolworths?
21 g of carbs per serving (1 quiche (150g)), with 369 kcal and 11.1 g protein.
Can I eat this quiche before a race?
It's not recommended due to its high fat content, which can slow gastric emptying and cause gastrointestinal discomfort.
Is this quiche suitable for recovery?
It provides some carbs and protein but lacks the optimal amounts for recovery. Pair with additional protein for better results.
How should I store the quiche?
Keep it refrigerated at 1-5°C and consume on the day of opening for best quality.
Can I use this quiche during a workout?
No, it's not suitable for consumption during workouts due to its solid form and high fat content, which can slow digestion.
What are the allergens in this quiche?
This quiche contains eggs, dairy, and gluten, which may not be suitable for individuals with allergies to these ingredients.
Is this quiche good for carb loading?
No, the carbohydrate content is too low for effective carb loading, and the high fat content can impede digestion.
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