Woolworths Small Crunchy Carrots

Whole food
Checked
Grade C

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Woolworths

The short answer

Small Crunchy Carrots by Woolworths has 41 kcal, 6 g carbs, 0.9 g protein and 0 g fat per serving (100g).

Calories41kcal

Carbs6g

Protein0.9g

Fat0g

About it

Woolworths Small Crunchy Carrots are a simple, low-calorie snack option, providing 32.5 kcal per serving (100 g). With 5 g of carbohydrates per serving, including 4.8 g of sugars, they offer a modest energy boost. The 2.2 g of dietary fiber aids digestion, while the low sodium content (19 mg per serving) makes them a suitable option for athletes managing electrolyte balance. These carrots are best consumed as a light snack before or after low-intensity sessions, rather than during high-intensity endurance activities, due to their low carbohydrate density and solid form. They can complement a hydration strategy, given their natural water content, but should not be relied upon for significant energy needs during prolonged endurance events.

Low-calorie, high-fiber snack
Natural hydration support
Minimal sodium content

On the label per serving, 100g

Energy	170 kJ
Calories	41 kcal
Carbs	6.0 g
Sugar	6.0 g
Fibre	2.7 g
Protein	0.9 g
Fat	0.0 g
Saturated fat	0.0 g
Cholesterol	0 mg
Sodium	24 mg

The numbers that matter on a training day

Carb density6%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 kcal59 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density1.7 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour10How many an hour for a 60 g carb baseline.

Glycaemic profileWith 5 g of carbs per serving, these carrots have a low glycemic impact, providing a slow release of energy. The presence of fiber aids in moderating blood sugar response.

How we read foods ›

For endurance who it suits

Endurance verdict

While Woolworths Small Crunchy Carrots offer a healthy, low-calorie snack option, they are not suitable for high-intensity endurance activities due to their low carbohydrate content and solid form. They can be part of a balanced diet for athletes seeking fiber and hydration support but should not replace more energy-dense foods during training or competition.

Who it is for

These carrots are ideal for endurance athletes looking for a light, low-calorie snack option. They suit those who require a quick, natural source of hydration and fiber without the need for high carbohydrate intake. Athletes managing sodium intake or those in need of a digestive aid during low-intensity training sessions may find them beneficial.

Best sessions

Best suited for easy runs or recovery days where energy demands are low. They can also be included in meals before or after sessions where the primary focus is not on high carbohydrate replenishment.

Pros

Low-calorie snack option for weight management
High in fiber, aiding digestion
Natural source of hydration
Minimal sodium content for low-sodium diets

Cons

Low carbohydrate content for energy needs
Impractical for mid-race fueling
Solid form may slow digestion during exercise

Watch out for

Potential for GI distress if consumed in excess during exercise
Low energy contribution unsuitable for high-intensity sessions

Fuelling science in short

During a session

Not recommended during workouts due to low carbohydrate density and solid form, which may be impractical and slow to digest during exercise.

Glycaemic profile

With 5 g of carbs per serving, these carrots have a low glycemic impact, providing a slow release of energy. The presence of fiber aids in moderating blood sugar response.

Electrolytes

Contains 19 mg of sodium per serving, which is minimal compared to the 300-600 mg/hr sweat loss typical in endurance athletes. Potassium content is unspecified but may contribute to hydration.

Carb breakdown

Total carbs: 5 g
Hourly capacity: 60

Race day before, during and after

Suits it for

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

Carrots are not suitable for pre-race or during-race fueling due to their low carbohydrate density and solid form, which can slow gastric emptying and fail to meet energy needs. They also lack protein, making them unsuitable for recovery. However, they can be used as a low-calorie snack during everyday training for fiber and hydration support.

NOT RECOMMENDED for pre-race use because of low carbohydrate density and solid form, which may slow gastric emptying and fail to provide sufficient energy.

Pair it with

Pair with a protein source post-training for recovery
Combine with a high-carb food for pre-race energy
Include in a meal with healthy fats for sustained energy

For practitioners the evidence

Evidence grade: C — Limited evidence supports the use of carrots in endurance contexts, primarily based on general nutritional properties.

In a carb load

With 6 g of carbs per 100 g, Woolworths Small Crunchy Carrots have a low carbohydrate density, making them unsuitable for carb loading. A serving contributes only 5 g of carbs, far below the 600-840 g/day target for a 70 kg athlete. The athlete would need to consume an impractical amount of carrots to meet carb-loading needs, leading to excessive fiber intake and potential GI distress.

Digestion and absorption

Carrots are primarily digested in the small intestine, where their carbohydrates are broken down into glucose and absorbed via SGLT1 transporters. The fiber content slows gastric emptying and modulates the glycemic response. The solid form and fiber may slow the time-to-bloodstream for carbohydrates, making them less suitable for rapid energy needs. Unabsorbed fiber is fermented in the colon, potentially causing gas if consumed in excess.

Recovery

Carrots provide minimal carbohydrates (5 g per serving) and negligible protein (0.7 g per serving), making them inadequate for recovery. Effective recovery requires 1.0-1.2 g/kg/h of carbohydrates and ~0.3-0.4 g/kg of protein to support glycogen resynthesis and muscle repair. Carrots lack the necessary macronutrient profile to contribute meaningfully to these processes.

Downsides

The high fiber content may cause GI distress if consumed in large quantities during exercise. Carrots' low carbohydrate density and solid form can slow gastric emptying, making them unsuitable for pre-race or during-race fueling. The sugar content, although natural, can contribute to dental erosion with prolonged exposure. Athletes with IBS or FODMAP sensitivity may experience discomfort from high carrot intake.

Don't use it when

Do not use for carb loading due to low carbohydrate density.
Do not consume in large quantities during exercise due to potential GI distress.
Do not rely on for recovery due to inadequate macronutrient content.

Clinical risks