Woolworths Red Onions
- Whole food
- Checked
- Grade C
Red Onions by Woolworths has 36 kcal, 7.3 g carbs, 0.7 g protein and 0 g fat per serving (Per 80 g serving).
Woolworths Red Onions are a versatile ingredient with a vibrant color and mild flavor, often used in salads or roasted dishes. For endurance athletes, these onions offer minimal caloric and carbohydrate contribution per serving, with 36.3 kcal and 7.3 g of carbs per 80 g serving. While they are not a primary fuel source, red onions can add flavor and micronutrients to meals without significantly impacting macronutrient balance. Their low sodium content of 12 mg per serving makes them a negligible source of electrolytes. Best consumed as part of a balanced diet, they are suitable for adding variety and taste to meals around training sessions.
- Low-calorie flavor enhancer
- Minimal impact on carb intake
- Rich in antioxidants
On the label per serving, Per 80 g serving
| Energy | 152 kJ |
|---|---|
| Calories | 36 kcal |
| Carbs | 7.3 g |
| Sugar | 0.1 g |
| Fibre | 1.2 g |
| Protein | 0.7 g |
| Fat | 0.0 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 red onions offer some antioxidants, they are not a significant source of energy or electrolytes for endurance athletes. They are best used to enhance the flavor of meals rather than as a primary fuel source. Their low caloric and carbohydrate content makes them suitable for meal preparation without altering macronutrient goals.
Red onions are suitable for endurance athletes seeking to enhance meal flavor without significantly altering macronutrient intake. They are ideal for athletes who prioritize whole food ingredients and those looking to add variety to their diet without adding substantial calories or carbs.
Best used in meals around easy runs or recovery days where flavor enhancement is desired without impacting energy balance significantly.
- Low calorie and carb content per serving
- Adds flavor without impacting macronutrient balance
- Contains antioxidants beneficial for health
- Negligible source of carbohydrates for energy
- Minimal electrolyte contribution
- Not suitable for during-exercise consumption
- May cause digestive discomfort if consumed in large quantities
- Potential for bad breath due to sulfur compounds
Fuelling science in short
No, red onions are not practical for during-workout use due to their solid form and minimal carbohydrate content.
Red onions have a low glycemic impact due to their minimal carbohydrate content, resulting in a negligible effect on blood sugar levels and gastric emptying speed.
With only 12 mg of sodium per serving, red onions do not contribute significantly to replenishing electrolytes lost through sweat during endurance activities.
- Total carbs
- 7.3 g
- Hourly capacity
- Not applicable due to low carb content
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayUSE
Red onions are not suitable for pre-race, during-race, or recovery phases due to their low carbohydrate content and potential for digestive discomfort. They do not contribute to glycogen replenishment or protein synthesis. However, they can be used in everyday training meals to add flavor without affecting macronutrient goals.
NOT RECOMMENDED for pre-race use because red onions offer minimal carbohydrates and may cause digestive discomfort if consumed in large quantities.
NOT RECOMMENDED during racing because they are a solid food with negligible carbohydrates, unsuitable for quick energy.
NOT RECOMMENDED for recovery because they do not provide adequate carbohydrates or protein necessary for effective post-exercise recovery.
- Pair with lean proteins for a balanced meal
- Combine with whole grains for added fiber
- Use in salads with healthy fats for flavor
For practitioners the evidence
Evidence grade: C — The nutritional claims are based on general knowledge of onion composition and standard dietary guidelines, with limited direct research on their specific impact on endurance performance.
Red onions have a low carb density of 9.1 g per 100 g, categorizing them as low-density. A typical 80 g serving contributes only 7.3 g of carbs, which is negligible for carb loading. For a 70 kg athlete aiming for 600 g/day, consuming red onions would be impractical due to their low carb yield and potential for digestive discomfort if consumed in large quantities.
Red onions undergo standard digestion, starting with mastication and salivary amylase action. Their low carbohydrate content results in minimal glucose absorption via SGLT1 in the small intestine. The fiber content may slow gastric emptying slightly, but overall, they have a negligible impact on blood glucose levels. Any unabsorbed fiber may undergo fermentation in the colon, potentially causing gas in sensitive individuals.
Red onions do not significantly contribute to recovery due to their low carbohydrate and protein content. They fail to meet the glycogen resynthesis target of 1.0-1.2 g/kg/h and do not provide protein for muscle protein synthesis. Their antioxidant content may offer some health benefits but is inadequate as a standalone recovery food.
Red onions may cause digestive discomfort if consumed in large quantities due to their sulfur compounds. They offer minimal carbohydrates, making them unsuitable for pre-exercise fueling or during-exercise consumption. Their low sodium content does not support electrolyte replenishment. Athletes with IBS or FODMAP sensitivities may experience bloating or gas.
- Do not use within 90 minutes of race start due to potential digestive discomfort.
- Do not rely on red onions for carb loading due to low carbohydrate density.
- Avoid during exercise as they provide negligible energy and may cause digestive issues.
- High sulfur content may cause digestive discomfort in sensitive individuals.
- Low carbohydrate content fails to support glycogen stores for endurance events.
- Minimal sodium content does not aid in electrolyte replenishment.
- Potential for bad breath due to sulfur compounds, impacting social interactions.
Questions about Red Onions
How many carbs are in Red Onions by Woolworths?
7.3 g of carbs per serving (Per 80 g serving), with 36 kcal and 0.7 g protein.
Are red onions suitable for carb loading?
No, red onions are not suitable for carb loading due to their low carbohydrate content per serving.
Can red onions be consumed during exercise?
No, red onions are not practical for consumption during exercise due to their solid form and low carb content.
How should red onions be stored?
Store red onions in a cool, dark, well-ventilated place. Avoid plastic bags to maintain freshness.
Do red onions provide electrolytes?
Red onions provide minimal sodium, making them an insignificant source of electrolytes for endurance athletes.
Are there any digestive concerns with red onions?
Consuming large quantities of red onions may cause digestive discomfort due to their sulfur compounds.
Can red onions aid in recovery?
No, red onions do not provide sufficient carbohydrates or protein to aid in post-exercise recovery.
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