Woolworths Sliced Green Beans
- Whole food
- Checked
- Grade C
Sliced Green Beans by Woolworths has 39 kcal, 4 g carbs, 2.1 g protein and 0.1 g fat per serving (100g).
Woolworths Sliced Green Beans are a convenient, low-calorie vegetable option, perfect for endurance athletes seeking a light, nutrient-rich addition to meals. With only 31.1 kcal per serving (100 g), they're ideal for those monitoring caloric intake while ensuring adequate fiber and micronutrient consumption. Each serving provides 3 g of carbohydrates, 2.2 g of sugars, and 2.7 g of fiber, supporting digestive health without significant glycemic impact. Green beans are best consumed as part of a balanced meal, either pre- or post-training, to complement higher carbohydrate sources. Their low sodium content (4 mg per serving) makes them suitable for athletes managing electrolyte balance. While not a primary energy source, they offer a nutritious, hydrating component to meals, particularly beneficial for recovery and daily nutrition.
- Low-calorie, nutrient-dense option
- High fiber supports digestion
- Minimal impact on blood sugar
On the label per serving, 100g
| Energy | 162 kJ |
|---|---|
| Calories | 39 kcal |
| Carbs | 4.0 g |
| Sugar | 2.8 g |
| Fibre | 3.4 g |
| Protein | 2.1 g |
| Fat | 0.1 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Sliced Green Beans are a nutritious, low-calorie vegetable option for endurance athletes focusing on overall diet quality. While not a primary energy source, they complement meals with fiber and micronutrients, supporting digestive health and satiety. Ideal for recovery meals or as part of a balanced diet, but not suitable for immediate pre-race or during-race consumption due to low carbohydrate and sodium content.
Woolworths Sliced Green Beans are ideal for endurance athletes who prioritize low-calorie, high-fiber foods in their diet. They suit athletes looking to maintain a balanced diet without excessive caloric intake. This product is particularly beneficial for those who need to manage weight while ensuring adequate micronutrient intake. Suitable for vegetarians and those with gluten sensitivities, these beans are a versatile addition to various dietary plans.
Best suited for easy or recovery sessions where low-calorie, high-fiber foods are preferred. Can be integrated into meals post-training to aid in nutrient replenishment without excess calories.
- Low-calorie, nutrient-rich vegetable option
- High fiber content supports digestion
- Minimal sodium, suitable for low-salt diets
- Convenient and ready-to-cook
- Low carbohydrate content for endurance fueling
- Not suitable for mid-race consumption
- Minimal sodium for electrolyte replacement
- High fiber may cause GI distress if consumed pre-race
- Low sodium content unsuitable for sweat replacement
Fuelling science in short
Not recommended during workouts due to low carbohydrate content and potential for gastrointestinal discomfort from fiber.
With 3 g of carbs per serving, primarily from natural sugars, these beans have a minimal glycemic impact, making them suitable for maintaining stable blood sugar levels.
Sodium content is very low at 4 mg per serving, insufficient for replacing sweat losses during endurance activities. Potassium and magnesium values are unspecified.
- Total carbs
- 3 g
- Hourly capacity
- N/A
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
Pre-race and during-race use is not recommended due to low carbohydrate content and high fiber, which can slow gastric emptying and cause gastrointestinal discomfort. They are suitable for recovery and everyday training as part of a balanced diet, providing fiber and micronutrients without excess calories.
NOT RECOMMENDED for pre-race use because of low carbohydrate content and potential for gastrointestinal discomfort due to fiber. Opt for higher-carb, low-fiber options to ensure glycogen stores are adequately topped up.
NOT RECOMMENDED during racing because they provide minimal carbohydrates and could cause gastrointestinal distress due to fiber content. Consider gels or drinks with balanced glucose-fructose ratios instead.
USE as part of a recovery meal to provide fiber and micronutrients. Pair with protein and higher carbohydrate sources to meet recovery needs.
- Pair with rice for a balanced carb and fiber meal
- Combine with lean protein for post-workout recovery
- Add to salads for a fiber boost without extra calories
For practitioners the evidence
Evidence grade: C — Limited direct evidence supports specific endurance claims; conclusions are based on general nutritional principles.
Sliced Green Beans have a carbohydrate density of 3 g per 100 g, categorizing them as low density. A 100 g serving contributes only 3 g towards the 600-840 g daily carbohydrate target for a 70 kg athlete, requiring an impractical number of servings. Their high fiber content may also lead to gastrointestinal discomfort when consumed in large quantities, making them unsuitable for carb loading.
Green beans undergo mechanical digestion in the mouth, followed by minimal gastric emptying impact due to low fat and protein content. The fiber content slows gastric emptying slightly, but the small carbohydrate load is absorbed via SGLT1 and GLUT5 transporters in the small intestine. The fiber content is fermented in the colon, which could cause gas production and discomfort if consumed in large amounts pre-exercise.
While green beans provide fiber and some micronutrients, they lack the carbohydrate and protein content necessary for optimal recovery. They do not meet the glycogen resynthesis target of 1.0-1.2 g/kg/h carbs in the first 4 hours post-exercise. As a standalone food, they are inadequate for muscle protein synthesis due to low protein content.
Green beans' high fiber content can cause gastrointestinal distress if consumed in large quantities pre-exercise. They provide minimal sodium, inadequate for replacing sweat losses. Their low carbohydrate content may lead to insufficient glycogen replenishment if relied upon solely for recovery. Not suitable for those with IBS or FODMAP sensitivities.
- Do not use pre-race due to high fiber content and low carbohydrates.
- Do not rely on them for sodium replacement during endurance events.
- Avoid if sensitive to high fiber foods, especially before exercise.
- High fiber content may cause GI distress if consumed before exercise.
- Low sodium content is inadequate for sweat replacement during endurance activities.
- Insufficient carbohydrates for glycogen replenishment post-exercise.
- Not suitable for individuals with FODMAP sensitivities or IBS.
Questions about Sliced Green Beans
How many carbs are in Sliced Green Beans by Woolworths?
4 g of carbs per serving (100g), with 39 kcal and 2.1 g protein.
Can I eat green beans before a race?
It's not recommended due to their low carbohydrate content and high fiber, which could cause gastrointestinal discomfort.
Are green beans good for recovery?
Yes, they can be part of a recovery meal, providing fiber and nutrients. Pair with protein and carbs for optimal recovery.
Do green beans provide enough sodium for athletes?
No, they contain minimal sodium, which is insufficient for replacing sweat losses during endurance activities.
Are green beans suitable for carb loading?
No, they are not suitable for carb loading due to low carbohydrate density and high fiber content.
How should I store green beans?
Store in a cool, dry place. After opening, keep in an airtight container in the refrigerator and consume within a few days.
Are there any allergens in green beans?
Green beans are generally allergen-free, but always check packaging for any cross-contamination warnings.
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