Woolworths Rhubarb
- Whole food
- Checked
- Grade C
Rhubarb by Woolworths has 21 kcal, 3 g carbs, 0.9 g protein and 0 g fat per serving (100g).
Rhubarb, offered by Woolworths, is a tart vegetable often used in both sweet and savory dishes. With only 16.7 kcal per serving (100g), it is a low-calorie option for athletes looking to manage their energy intake. Rhubarb contains 2g of carbohydrates per serving, primarily from sugars, and offers 1.4g of dietary fiber, which can support digestive health. Its low sodium content of 3mg per serving makes it suitable for athletes managing their electrolyte balance. Although not a primary energy source, rhubarb can be a refreshing addition to meals, particularly for those in training phases focusing on weight management or digestive health. It is best consumed as part of a balanced diet, complementing higher carbohydrate sources.
- Low-calorie, high-fiber content
- Supports digestive health
- Versatile culinary use
On the label per serving, 100g
| Energy | 88 kJ |
|---|---|
| Calories | 21 kcal |
| Carbs | 3.0 g |
| Sugar | 2.7 g |
| Fibre | 1.8 g |
| Protein | 0.9 g |
| Fat | 0.0 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 4 mg |
The numbers that matter on a training day
For endurance who it suits
Rhubarb is not a primary fuel source for endurance activities due to its low carbohydrate content. However, it can be a beneficial component of a balanced diet, offering fiber and a refreshing taste. Use it to complement higher-carb foods rather than as a standalone energy source.
Rhubarb is ideal for endurance athletes who are in a weight-management phase or those seeking to add variety to their diet without significantly increasing caloric intake. Its fiber content can aid in digestive health, making it suitable for athletes focusing on gut health.
Rhubarb is best suited for recovery meals or during low-intensity training phases when caloric intake is less critical. It can be paired with higher carbohydrate foods for more intense sessions.
- Low-calorie option for weight management
- High in dietary fiber for digestive health
- Versatile in culinary applications
- Minimal sodium content
- Low carbohydrate content for energy
- Not suitable for mid-exercise consumption
- Limited role in immediate recovery
- Potential for digestive discomfort if consumed in excess
- Limited energy contribution during endurance events
Fuelling science in short
No, rhubarb is not practical during workouts due to its low carbohydrate content and solid form, which could be cumbersome to consume mid-exercise.
Rhubarb has a low glycemic impact due to its minimal carbohydrate content, resulting in a slow gastric emptying rate and a negligible effect on blood sugar levels.
Rhubarb provides minimal sodium (3mg per serving), insufficient for replacing sweat losses during endurance activities. Potassium content is unknown but likely low.
- Total carbs
- 2 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
Rhubarb is not suitable for pre-race, during race, or post-race recovery due to its low carbohydrate and protein content, which do not meet the physiological demands of these phases. It is best used as part of everyday training meals where its fiber content can support digestive health without the immediate need for energy replenishment.
NOT RECOMMENDED for pre-race use because rhubarb's low carbohydrate content and solid form do not provide the quick energy needed for optimal performance.
NOT RECOMMENDED during racing because rhubarb's low carbohydrate content and solid form are impractical for consumption and do not provide sufficient energy.
NOT RECOMMENDED for recovery because rhubarb lacks the necessary carbohydrates and protein to support glycogen resynthesis and muscle repair.
- Pair with oatmeal for a fiber-rich breakfast
- Combine with yogurt for a refreshing snack
- Use in salads to add tartness and texture
For practitioners the evidence
Evidence grade: C — Limited evidence supports rhubarb's role in endurance nutrition, primarily based on its fiber content and potential health benefits.
Rhubarb's carbohydrate density is low, with only 2g of carbs per 100g serving, making it unsuitable for carb loading. A 100g serving contributes merely 2g towards a 600g daily target for a 70kg athlete, requiring an impractical 300 servings to meet the target. Its low carb density and high water content make it inefficient for carb loading, better suited for use as a dietary fiber source.
Rhubarb is primarily composed of water and fiber, leading to slow gastric emptying. Its carbohydrates are absorbed via GLUT5 transporters in the small intestine, given the presence of fructose. The low carbohydrate content results in minimal insulin response. Unabsorbed fiber may be fermented in the colon, potentially causing gas if consumed in large quantities. Due to its low carb content, it does not significantly impact blood glucose levels.
Rhubarb does not contribute meaningfully to post-exercise recovery due to its negligible carbohydrate and protein content. Effective recovery requires 1.0-1.2 g/kg/h of carbohydrates and adequate protein for muscle protein synthesis, which rhubarb does not provide. Its role is limited to providing dietary fiber, which can support overall digestive health but not immediate recovery needs.
Rhubarb's high fiber content may cause gastrointestinal discomfort if consumed in large quantities, particularly during exercise. Its low pH can contribute to dental erosion if consumed frequently. The low carbohydrate content can lead to inadequate energy supply if relied upon as a primary fuel source. Athletes with IBS or FODMAP sensitivities should be cautious due to potential fermentation and gas production.
- Do not use within 90 minutes of race start due to low energy content.
- Do not rely on rhubarb for recovery; lacks carbs and protein.
- Avoid high intake during exercise to prevent GI discomfort.
- High fiber intake can cause bloating and gas during exercise.
- Low pH may contribute to dental erosion with frequent consumption.
- Negligible carbohydrate content can lead to energy deficits.
- Potential for oxalate content to affect kidney stone formers.
Questions about Rhubarb
How many carbs are in Rhubarb by Woolworths?
3 g of carbs per serving (100g), with 21 kcal and 0.9 g protein.
Can rhubarb be used for carb loading?
No, rhubarb is not suitable for carb loading due to its low carbohydrate content.
Is rhubarb suitable for pre-race meals?
No, rhubarb is not recommended for pre-race meals as it lacks sufficient carbohydrates for energy.
How should rhubarb be stored?
Rhubarb should be stored in the refrigerator to maintain freshness and used within a week.
Can rhubarb cause digestive issues?
Excessive consumption of rhubarb may cause digestive discomfort due to its fiber content.
Is rhubarb a good recovery food?
No, rhubarb lacks the necessary carbohydrates and protein for effective recovery.
What are good pairings for rhubarb?
Rhubarb pairs well with oatmeal, yogurt, and salads for added flavor and fiber.
Eating this today? Log it in one tap.
Say "Rhubarb" and it lands in your diary, counted against today's carbs and protein.
