Woolworths Snacking Peppers

Whole food
Checked
Grade C

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Woolworths

The short answer

Snacking Peppers by Woolworths has 33 kcal, 6 g carbs, 1.1 g protein and 0.2 g fat per serving (100g).

Calories33kcal

Carbs6g

Protein1.1g

Fat0.2g

About it

Woolworths Snacking Peppers are a colorful mix of small, sweet peppers, perfect for light snacking. With only 26 kcal per serving (100 g), they are low in calories and provide 5 g of carbohydrates, including 4.7 g of sugars. This makes them suitable for athletes looking for a low-calorie snack option that won't significantly impact blood sugar levels. The peppers are ideal for consumption during low-intensity activities or as a light snack between meals. They are not designed to be a primary source of fuel for high-intensity endurance events due to their low carbohydrate content. However, they can be a refreshing and hydrating snack option, given their high water content and minimal sodium.

Low-calorie, hydrating snack
Minimal sodium content
High in natural sugars

On the label per serving, 100g

Energy	136 kJ
Calories	33 kcal
Carbs	6.0 g
Sugar	5.9 g
Fibre	1.2 g
Protein	1.1 g
Fat	0.2 g
Saturated fat	0.0 g
Cholesterol	0 mg
Sodium	1 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 kcal3 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density1.4 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 profileLow glycemic impact due to minimal carbohydrate content per serving. Slow gastric emptying expected due to low carb density.

How we read foods ›

For endurance who it suits

Endurance verdict

Snacking Peppers are a refreshing, low-calorie option for light snacking but lack the carbohydrate density required for endurance fueling. They can be used as a hydrating snack during low-intensity activities but should not replace more carb-dense options for high-intensity or long-duration events.

Who it is for

These peppers are ideal for endurance athletes seeking a light, low-calorie snack option. They suit those on calorie-restricted diets or those who require a hydrating snack with minimal sodium. Not recommended for athletes needing high-carb fuel for intense training or racing.

Best sessions

Best suited for easy runs or as a light snack during low-intensity training sessions. Not suitable for long rides or ultra-endurance events due to low carb content.

Pros

Low in calories, suitable for weight management
High water content for hydration
Minimal sodium content

Cons

Low carbohydrate content
Not suitable for high-intensity fueling
Limited protein content

Watch out for

Low carb content may not sustain energy levels
Not suitable as a primary fuel source for endurance events

Fuelling science in short

During a session

Conditional: Suitable for light snacking during low-intensity activities but not practical for high-carb fueling needs.

Glycaemic profile

Low glycemic impact due to minimal carbohydrate content per serving. Slow gastric emptying expected due to low carb density.

Electrolytes

Contains 1 mg sodium per serving, negligible compared to typical sweat losses of 300-600 mg/hr. Potassium content unknown.

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

Snacking Peppers are unsuitable for pre-race, during race, and recovery due to their low carbohydrate and protein content, which are inadequate for glycogen replenishment and muscle repair. They are not effective for carb loading due to low carb density. However, they can be used for everyday training as a light, hydrating snack.

NOT RECOMMENDED for pre-race use because of low carbohydrate content and lack of substantial energy provision.

Pair it with

Pair with nuts for added protein and healthy fats
Combine with hummus for a more substantial snack
Serve with whole grain crackers for increased carb content

For practitioners the evidence

Evidence grade: C — Limited evidence supports their use in endurance contexts; primarily based on nutritional content analysis.

In a carb load

Snacking Peppers are not suitable for carb loading due to their low carbohydrate density of 6 g per 100 g. A 100 g serving contributes only 5 g towards a daily target of 600-840 g for a 70 kg athlete. The athlete would need to consume an impractical amount to meet their carb loading needs, making them unsuitable for this purpose.

Digestion and absorption

Snacking Peppers have a low carbohydrate content, primarily composed of simple sugars, which are absorbed in the small intestine via GLUT5 transporters. They have a slow gastric emptying rate due to low energy density. The sugars are expected to enter the bloodstream gradually, providing minimal insulin response. The fiber content may undergo fermentation in the colon, contributing to gut health but not significantly impacting energy availability.

Recovery

Snacking Peppers do not effectively contribute to recovery due to their low carbohydrate and protein content. They provide only 5 g of carbohydrates per serving, which is insufficient for glycogen resynthesis at the recommended rate of 1.0-1.2 g/kg/h. The negligible protein content fails to meet the leucine threshold necessary for muscle protein synthesis. They may offer hydration benefits due to high water content but lack the sodium needed for effective rehydration.

Downsides

The low carbohydrate content of Snacking Peppers makes them unsuitable for high-energy demands during endurance activities. They may lead to inadequate energy provision if relied upon as a primary fuel source. The high water content could cause bloating if consumed in large quantities during exercise. They pose minimal dental risk due to low sugar content and are unlikely to cause significant blood glucose volatility.

Don't use it when

Do not use Snacking Peppers as a primary energy source during high-intensity workouts.
Avoid relying on them for carb loading due to low carbohydrate density.
Do not use as a recovery food because of insufficient carbs and protein.

Clinical risks

Low carbohydrate content may lead to energy deficits during endurance events.
High water content could cause bloating if consumed excessively during exercise.
Inadequate sodium content for replenishing sweat losses in hot conditions.
Insufficient protein for muscle repair and recovery post-exercise.

Key references