Woolworths Single Yellow Pepper
- Whole food
- Checked
- Grade B
Single Yellow Pepper by Woolworths has 47 kcal, 6 g carbs, 1.4 g protein and 0.3 g fat per serving (1 pepper (approximately 150g)).
The Woolworths Single Yellow Pepper is a fresh, nutrient-dense vegetable ideal for endurance athletes seeking a low-calorie, vitamin-rich option. Each 150g serving offers only 25.3 kcal, with 4g of carbohydrates, making it a light addition to meals. Its high vitamin C content supports immune function, crucial during intense training periods. While not a primary carbohydrate source, yellow peppers can complement a balanced diet, providing antioxidants and micronutrients. Best consumed post-training, they aid recovery without causing gastric distress. Their low glycemic impact ensures stable blood sugar levels, making them a safe choice for athletes managing energy levels.
- Low-calorie, nutrient-dense option
- High in vitamin C for recovery
- Supports immune function
On the label per serving, 1 pepper (approximately 150g)
| Energy | 198 kJ |
|---|---|
| Calories | 47 kcal |
| Carbs | 6.0 g |
| Sugar | 6.3 g |
| Fibre | 3.0 g |
| Protein | 1.4 g |
| Fat | 0.3 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 3 mg |
| Potassium | 250 mg |
The numbers that matter on a training day
For endurance who it suits
While not a primary energy source, Woolworths Yellow Pepper is a valuable addition to an endurance athlete's diet for its micronutrient content. It supports recovery and immune function, crucial during intense training phases. Its low-calorie profile makes it suitable for athletes managing weight or seeking nutrient density without excess calories.
Ideal for endurance athletes seeking a low-calorie, nutrient-rich option to complement their diet. Particularly beneficial for those focusing on recovery and immune support. Suitable for athletes with dietary restrictions, including vegan, vegetarian, and gluten-free diets.
Best consumed post-training to aid recovery and provide essential vitamins. Suitable for light training days or as a recovery snack after long endurance sessions.
- Low-calorie, nutrient-dense for weight management
- High vitamin C content supports recovery
- Suitable for various dietary restrictions
- Low glycemic impact stabilizes blood sugar
- Low carbohydrate content limits energy provision
- Insufficient sodium for sweat replacement
- Not suitable as a standalone energy source
- Potential gastric distress if consumed in large quantities
- Low sodium content may not meet electrolyte needs
Fuelling science in short
Not recommended during workouts due to low carbohydrate content and potential for gastric distress if consumed in large quantities.
Yellow peppers have a low glycemic impact, ensuring stable blood sugar levels. Their low carbohydrate content results in minimal gastric emptying delay.
Contains 2 mg of sodium per serving, insufficient for replacing sweat losses. However, the 250 mg of potassium per serving aids in electrolyte balance.
- Total carbs
- 4 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
Yellow peppers are not suitable for pre-race or during-race consumption due to their low carbohydrate density and potential for gastric distress. They are beneficial for recovery due to their high vitamin C content, which supports immune function and recovery processes. Not ideal for carb loading due to low carbohydrate content but suitable for everyday training as a nutrient-dense option.
NOT RECOMMENDED for pre-race use because of its low carbohydrate content and potential for gastric distress if consumed in large quantities.
NOT RECOMMENDED during racing because it does not provide sufficient carbohydrates for energy and may cause gastric distress.
Can be used post-race for its high vitamin C content, aiding recovery and immune function. Pair with protein for optimal recovery.
- Pair with a protein source for post-training recovery
- Combine with complex carbs for balanced meals
- Use in salads for added micronutrients
For practitioners the evidence
Evidence grade: C — Limited direct research on yellow peppers in endurance contexts; extrapolation from known nutrient profiles.
Yellow peppers have a low carbohydrate density of 4g per 100g, making them unsuitable for carb loading. A 150g serving provides only 4g of carbohydrates, contributing minimally to the 600-840g daily target for a 70kg athlete. The athlete would need to consume an impractical number of servings to meet carb-loading requirements, leading to excessive fiber intake and potential gastric distress.
Yellow peppers undergo rapid gastric emptying due to their low energy density. Carbohydrates are absorbed in the small intestine via SGLT1 transporters for glucose. The fiber content may slow absorption slightly but generally does not impact gastric emptying significantly. The low sugar content minimizes insulin spikes, providing a stable blood sugar response. Unabsorbed fibers may undergo fermentation in the colon, beneficial for gut health.
Yellow peppers support recovery through high vitamin C content, enhancing immune function and reducing oxidative stress. However, they provide minimal carbohydrates and protein, inadequate for glycogen resynthesis and muscle protein synthesis. Pairing with protein-rich foods can enhance recovery outcomes, but on their own, they are insufficient for meeting post-exercise nutritional needs.
Potential gastric distress from high fiber intake if consumed in large quantities. Minimal carbohydrate content limits energy provision, unsuitable for pre-exercise or intra-exercise fueling. Low sodium content may not meet electrolyte replacement needs in hot weather or during long-duration exercise. Not ideal for individuals with sensitivities to nightshades.
- Do not use for carb loading due to low carbohydrate density.
- Do not use during races; insufficient carbohydrates for energy needs.
- Avoid in large quantities pre-race to prevent gastric distress.
- High fiber content may cause bloating or discomfort during exercise.
- Low sodium content may lead to inadequate electrolyte replacement.
- Minimal carbohydrate content fails to meet energy needs during intense exercise.
- Potential allergen for individuals sensitive to nightshades.
Questions about Single Yellow Pepper
How many carbs are in Single Yellow Pepper by Woolworths?
6 g of carbs per serving (1 pepper (approximately 150g)), with 47 kcal and 1.4 g protein.
Can yellow peppers be eaten raw?
Yes, yellow peppers can be consumed raw and are often used in salads for their crunchy texture and high vitamin C content.
Are yellow peppers suitable for carb loading?
No, yellow peppers are not suitable for carb loading due to their low carbohydrate content.
How should yellow peppers be stored?
Store yellow peppers in the refrigerator to maintain freshness and consume within a week for optimal quality.
Can yellow peppers cause gastric distress?
Consuming large quantities of yellow peppers may cause gastric distress due to their fiber content. It's best to consume in moderation.
Are yellow peppers a good source of electrolytes?
Yellow peppers provide potassium but have low sodium content, making them insufficient for replacing sweat losses during intense exercise.
What are the benefits of yellow peppers for recovery?
Yellow peppers are high in vitamin C, supporting immune function and aiding recovery post-exercise.
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