Woolworths Roma Tomatoes

Whole food
Checked
Grade C

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Woolworths

The short answer

Roma Tomatoes by Woolworths has 10 kcal, 1 g carbs, 0.4 g protein and 0 g fat per serving (100g).

Calories10kcal

Carbs1g

Protein0.4g

Fat0g

About it

Woolworths Roma Tomatoes are a versatile, low-calorie food option, ideal for endurance athletes seeking a hydrating and nutritious snack. With only 10 kcal per serving (100g), these tomatoes provide essential nutrients without excess calories. They contain 237 mg of potassium per serving, crucial for maintaining electrolyte balance during prolonged exercise. Although low in carbohydrates (1g per serving), they offer a moderate fiber content (0.8g per serving), which can aid digestion when consumed as part of a balanced diet. Roma tomatoes are best consumed as a part of daily nutrition rather than during intense exercise due to their low carbohydrate density. Their high water content makes them an excellent choice for maintaining hydration levels, especially in hot weather conditions.

Low-calorie hydration
High potassium content
Moderate fiber for digestion

On the label per serving, 100g

Energy	42 kJ
Calories	10 kcal
Carbs	1.0 g
Sugar	0.0 g
Fibre	0.8 g
Protein	0.4 g
Fat	0.0 g
Saturated fat	0.0 g
Cholesterol	0 mg
Sodium	3 mg
Potassium	237 mg

The numbers that matter on a training day

Carb density1%Carbs as a share of the food's weight: how hard it is on the gut at pace.

Glucose to fructose—Glucose with fructose lifts how much carb the gut can take in an hour.

Sodium per 100 kcal30 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density0.5 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour60How many an hour for a 60 g carb baseline.

Glycaemic profileWith only 1g of carbohydrates per serving, Roma tomatoes have a negligible impact on blood sugar levels, making them a low-GI food option.

How we read foods ›

For endurance who it suits

Endurance verdict

While Roma tomatoes offer hydration and potassium, their low carbohydrate content limits their use as a primary energy source during endurance events. They are best utilized for daily nutrition and recovery, providing essential micronutrients and hydration support.

Who it is for

Roma tomatoes are suitable for endurance athletes looking to maintain hydration and electrolyte balance without consuming excess calories. They are ideal for those who need a low-calorie snack to complement their daily nutritional intake. Athletes who focus on maintaining a balanced diet with sufficient micronutrients will find these tomatoes beneficial.

Best sessions

Ideal for easy runs or recovery days when hydration and micronutrient replenishment are prioritized over high-energy intake.

Pros

Low in calories, aiding weight management
High in potassium for electrolyte balance
Hydrating due to high water content
Rich in vitamins and antioxidants

Cons

Low carbohydrate content limits energy provision
Not suitable for mid-race fueling
Bulky for carrying during exercise

Watch out for

Potential for GI distress if consumed in large quantities pre-race
Low carbohydrate content may not meet energy needs during intense exercise

Fuelling science in short

During a session

Not recommended during workouts due to low carbohydrate content and bulkiness, which may not provide sufficient energy.

Glycaemic profile

With only 1g of carbohydrates per serving, Roma tomatoes have a negligible impact on blood sugar levels, making them a low-GI food option.

Electrolytes

Contains 237 mg of potassium per serving, aiding in electrolyte balance. Sodium content is minimal at 3 mg per serving.

Carb breakdown

Total carbs: 1 g
Hourly capacity: Not applicable due to low carb content

Race day before, during and after

Suits it for

BeforeDO NOT USE
DuringDO NOT USE
AfterUSE
Carb loadDO NOT USE
Every dayUSE

Roma tomatoes are not suitable for pre-race or during-race fueling due to their low carbohydrate content and bulkiness. They are beneficial in recovery for hydration and micronutrient replenishment. For everyday training, they offer a low-calorie, nutrient-rich option.

NOT RECOMMENDED for pre-race use because of low carbohydrate content and potential for GI distress if consumed in large quantities.

Pair it with

Pair with whole grain bread for added carbs and energy
Combine with lean protein for a balanced recovery meal
Add to salads for a hydrating, nutrient-rich component

For practitioners the evidence

Evidence grade: C — The nutritional benefits are based on general knowledge of tomato composition and hydration properties, but lack direct endurance-specific studies.

In a carb load

Roma tomatoes have a low carbohydrate density, with only 1g of carbs per 100g serving. This makes them unsuitable for carb-loading, as they do not contribute significantly to the 600-840g/day target for a 70kg athlete. The high water content and low energy density mean that consuming enough tomatoes to meet carb-loading requirements would result in excessive volume and potential GI discomfort.

Digestion and absorption

Roma tomatoes are primarily composed of water and fiber, with minimal carbohydrates. The carbohydrates present are absorbed via the SGLT1 transporter in the small intestine. Due to the low carb content, they have a negligible impact on blood glucose levels. The fiber content may aid in digestion but can also slow gastric emptying if consumed in large quantities.

Recovery

While Roma tomatoes provide hydration and potassium, they lack sufficient carbohydrates and protein for optimal recovery. They can be part of a recovery meal when paired with protein and carbohydrate-rich foods to support glycogen resynthesis and muscle repair.

Downsides

The low carbohydrate content limits their use as a primary energy source during exercise. High fiber content can cause GI distress if consumed in large quantities pre-race. Their low energy density means they do not contribute significantly to energy needs during intense exercise.

Don't use it when

Do not use as a primary energy source during endurance events due to low carbohydrate content.
Do not consume in large quantities pre-race if prone to GI distress from fiber.
Do not rely on Roma tomatoes for carb-loading due to insufficient carbohydrate density.

Clinical risks

High fiber content may cause GI distress if consumed in large quantities pre-race.
Low carbohydrate content may not meet energy needs during intense exercise.
Excessive consumption may lead to bloating due to high water content.
Not suitable as a standalone recovery food due to lack of protein and carbohydrates.

Key references