Woolworths Red Cabbage
- Whole food
- Checked
- Grade C
Red Cabbage by Woolworths has 35 kcal, 4 g carbs, 1.1 g protein and 0.1 g fat per serving (100g).
Woolworths Red Cabbage is a vibrant, cruciferous vegetable that offers a low-calorie, high-fiber option for endurance athletes seeking to enhance their diet with nutrient-dense foods. With only 28.2 kcal per serving (100g), it provides 4g of carbohydrates, 2.5g of which is fiber, making it a suitable choice for those looking to increase their fiber intake without a significant calorie load. The 316mg of potassium per serving supports electrolyte balance, crucial for athletes during prolonged exercise. Due to its low carbohydrate content, red cabbage is best consumed as part of a meal rather than as a primary energy source during endurance events. Its high fiber content may slow gastric emptying, so it's ideal for recovery meals or as part of a carb-loading strategy when combined with higher carbohydrate foods.
- High fiber content for gut health
- Rich in potassium for electrolyte balance
- Low-calorie, nutrient-dense option
On the label per serving, 100g
| Energy | 147 kJ |
|---|---|
| Calories | 35 kcal |
| Carbs | 4.0 g |
| Sugar | 2.0 g |
| Fibre | 3.1 g |
| Protein | 1.1 g |
| Fat | 0.1 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 20 mg |
| Potassium | 316 mg |
The numbers that matter on a training day
For endurance who it suits
While red cabbage is not a primary fuel source for endurance activities due to its low carbohydrate content, it serves as a valuable component of a balanced diet. Its high fiber and potassium content support overall health and recovery, making it a beneficial addition to meals surrounding training sessions.
Red cabbage is ideal for endurance athletes who are looking to enhance their daily diet with nutrient-dense, low-calorie vegetables. It's particularly beneficial for those who need to manage their weight while ensuring adequate intake of vitamins and minerals. Athletes focused on recovery and maintaining a balanced diet will find red cabbage a valuable addition.
Red cabbage is best suited for recovery meals post-training or as part of a balanced meal on rest days. Its high fiber content makes it less ideal for consumption immediately before or during high-intensity sessions.
- Low-calorie, nutrient-dense vegetable
- High in fiber, supporting digestive health
- Rich in potassium for muscle function
- Versatile ingredient for various meals
- Low carbohydrate content for energy
- High fiber may cause GI distress if consumed pre-race
- Minimal sodium content for electrolyte replenishment
- High fiber may cause gastrointestinal discomfort
- Not suitable as a primary energy source during races
Fuelling science in short
No, red cabbage is not practical during workouts due to its high fiber content, which may slow gastric emptying and cause gastrointestinal discomfort.
Red cabbage has a low glycemic impact due to its high fiber content and low carbohydrate density, resulting in a slow and steady blood sugar response.
With 16mg of sodium per serving, red cabbage does not significantly contribute to sodium replenishment. However, its 316mg of potassium per serving aids in maintaining electrolyte balance.
- Total carbs
- 4 g
- Hourly capacity
- Not applicable due to low total carbohydrate content
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayUSE
Red cabbage is not suitable for pre-race or during-race consumption due to its high fiber content, which can lead to gastrointestinal discomfort and slow gastric emptying. It is beneficial for recovery due to its fiber and potassium content, supporting digestive health and electrolyte balance. For carb-loading, it should be paired with higher carbohydrate foods to meet energy needs. It is a good addition to everyday training meals for nutrient density.
NOT RECOMMENDED for pre-race use because its high fiber content can slow gastric emptying and may cause gastrointestinal discomfort if consumed close to the start of a race.
NOT RECOMMENDED during racing because its low carbohydrate content and high fiber may lead to gastrointestinal distress and do not provide quick energy.
Use in post-race meals to support recovery with its high fiber and potassium content. Pair with protein-rich foods to aid muscle repair.
- Pair with lean proteins for a balanced meal
- Combine with high-carb foods for carb-loading
- Use in salads with citrus for enhanced flavor
For practitioners the evidence
Evidence grade: C — The analysis is based on general nutritional profiles and physiological principles rather than direct endurance studies.
Red cabbage offers a low carbohydrate density of 4g per 100g, making it unsuitable as a primary carb-loading food. A 100g serving contributes only 4g of carbohydrates towards the 600g daily target for a 70kg athlete. An athlete would need to consume an impractical amount of red cabbage to meet carb-loading needs due to its high fiber content, which could lead to gastrointestinal discomfort and satiety before reaching carbohydrate targets.
Red cabbage undergoes mechanical digestion in the oral phase, followed by slow gastric emptying due to its high fiber content. In the small intestine, carbohydrates are absorbed primarily via SGLT1 transporters for glucose. The high fiber content may lead to slower absorption rates and increased fermentation in the colon, potentially causing gas or bloating. The fiber content also contributes to a low glycemic response, minimizing insulin spikes.
Red cabbage contributes to recovery by providing dietary fiber and potassium. While it aids in electrolyte balance and digestive health, it lacks sufficient carbohydrates and protein to meet the post-exercise recovery targets of 1.0-1.2 g/kg/h for glycogen resynthesis and 0.3-0.4 g/kg for muscle protein synthesis. It should be paired with protein-rich foods to enhance recovery benefits.
The high fiber content in red cabbage can cause gastrointestinal distress if consumed in large quantities before or during exercise. Its low carbohydrate content makes it an inadequate energy source for endurance activities. Additionally, excessive consumption may lead to bloating or gas due to fermentation in the colon. Athletes with IBS or FODMAP sensitivities should monitor their intake.
- Do not use within 90 minutes of race start due to high fiber content, risking GI distress.
- Avoid using as a primary carb source during races due to low carbohydrate content.
- Do not rely on red cabbage for sodium replenishment in high-sweat conditions.
- High fiber content may cause gastrointestinal discomfort during exercise.
- Low carbohydrate density makes it unsuitable as a primary energy source.
- Potential for bloating or gas due to fiber fermentation.
- Insufficient sodium content for athletes with high sweat loss.
Questions about Red Cabbage
How many carbs are in Red Cabbage by Woolworths?
4 g of carbs per serving (100g), with 35 kcal and 1.1 g protein.
Can red cabbage be eaten raw?
Yes, red cabbage can be eaten raw and is often used in salads and slaws. Its crunchy texture and slightly peppery flavor make it a versatile ingredient.
Is red cabbage suitable for carb-loading?
Red cabbage is not ideal for carb-loading on its own due to its low carbohydrate content. It should be paired with higher carbohydrate foods to meet loading targets.
How does red cabbage affect digestion?
Red cabbage is high in fiber, which can promote healthy digestion. However, consuming large amounts before exercise may cause gastrointestinal discomfort.
What are the benefits of potassium in red cabbage?
Potassium in red cabbage helps maintain electrolyte balance, supports muscle function, and can aid in recovery post-exercise.
Can red cabbage be used in hot weather?
Yes, red cabbage can be used in hot weather as part of salads or cold dishes, providing a refreshing and hydrating option.
Is red cabbage a good recovery food?
Red cabbage can support recovery with its fiber and potassium content but should be combined with protein-rich foods for optimal muscle repair.
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