Woolworths Spinach & Feta Quiche
- Meal
- Checked
- Grade C
Spinach & Feta Quiche by Woolworths has 337 kcal, 16.5 g carbs, 11.1 g protein and 23.9 g fat per serving (1 quiche (150g)).
Woolworths Spinach & Feta Quiche combines free-range eggs, spinach, South African feta, cheddar cheese, and fresh cream, all encased in a shortcrust pastry. This quiche is tailored for athletes seeking a moderate intake of carbohydrates and protein, with 8 g of carbs and 5.5 g of protein per serving (150 g). It's best consumed as a light meal or snack before low-intensity training sessions, as its fat content (11.9 g per serving) may slow gastric emptying, making it less ideal for high-intensity efforts. The sodium content of 386 mg per serving can assist in maintaining electrolyte balance during training. However, due to its low carbohydrate density (11 g per 100 g), it's not suitable for carb loading or as a primary race-day fuel.
- Moderate protein for muscle repair
- Contains electrolytes for hydration
- Vegetarian-friendly option
On the label per serving, 1 quiche (150g)
| Energy | 1412 kJ |
|---|---|
| Calories | 337 kcal |
| Carbs | 16.5 g |
| Sugar | 4.2 g |
| Fibre | 7.5 g |
| Protein | 11.1 g |
| Fat | 23.9 g |
| Saturated fat | 13.2 g |
| Cholesterol | 101 mg |
| Sodium | 773 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Spinach & Feta Quiche is a decent option for athletes seeking a meal with moderate protein and fat. It's not suitable for high-intensity sessions or rapid energy needs due to its fat content and solid form. Use it for light training days or as a recovery snack paired with additional carbs and protein.
This quiche is suitable for endurance athletes seeking a balanced meal option that provides moderate protein and fat. It's particularly useful for those engaging in low to moderate-intensity activities, such as easy runs or recovery rides. Athletes who prefer vegetarian options will find it appealing, though the fat content may not suit those looking for quick-digesting pre-race meals.
Ideal for easy runs or low-intensity rides where quick energy isn't critical. Not recommended for high-intensity sessions due to its fat content.
- Moderate protein content supports muscle repair
- Contains spinach for micronutrients
- Vegetarian-friendly option
- Provides some sodium for electrolyte balance
- High fat content slows digestion
- Low carbohydrate density for endurance needs
- Not suitable for rapid glycogen replenishment
- High fat may cause GI distress during exercise
- Low carb density limits use for carb loading
Fuelling science in short
Not recommended during workouts due to its solid form and high-fat content, which can slow digestion and cause discomfort.
With 8 g of carbs per serving and a likely moderate GI, this quiche provides a slow, steady release of energy, not suitable for rapid glycogen replenishment.
Contains 386 mg sodium per serving, contributing to electrolyte balance, though below the 300-600 mg/hr sweat loss range.
- Total carbs
- 8 g
- Hourly capacity
- 60
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterCAUTION
- Carb loadDO NOT USE
- Every dayUSE
The quiche's high fat content and low carbohydrate density make it unsuitable for pre-race and during-race consumption, as it can slow gastric emptying and cause GI distress. It can be used cautiously for recovery when paired with additional carbohydrates to meet glycogen resynthesis needs. For everyday training, it provides a balanced meal option with moderate protein.
NOT RECOMMENDED for pre-race use because of its high fat content, which slows gastric emptying and may cause GI distress.
NOT RECOMMENDED during racing because it is a solid food with high fat content, which can slow digestion and lead to discomfort.
USE with caution. Provides moderate protein but lacks sufficient carbs for optimal glycogen resynthesis. Pair with a carb-rich food.
- Pair with a banana for added carbs
- Combine with a protein shake for recovery
- Serve with a side salad for extra nutrients
For practitioners the evidence
Evidence grade: C — Limited direct evidence supports its use in endurance contexts; primarily based on general nutritional principles.
The quiche has a carbohydrate density of 11 g per 100 g, categorizing it as low density. A single 150 g serving provides only 8 g of carbohydrates, which is insufficient for effective carb loading. For a 70 kg athlete aiming for 600 g of carbs per day, the quiche contributes minimally, requiring impractical quantities to meet targets. Its high fat content further limits its utility for carb loading due to potential satiety and digestive slowdown.
Upon ingestion, the quiche undergoes initial breakdown in the oral phase, with fats beginning to emulsify. The high fat content (11.9 g per serving) slows gastric emptying, delaying carbohydrate absorption in the small intestine. The carbohydrates present are absorbed via SGLT1 transporters, but the low carbohydrate content limits rapid energy availability. Proteins are broken down by peptidases, but the lack of significant carbohydrate co-ingestion may limit insulin response, affecting glycogen replenishment.
The quiche provides moderate protein (5.5 g per serving), which can aid muscle repair post-exercise. However, its carbohydrate content is insufficient for optimal glycogen resynthesis, which requires 1.0-1.2 g/kg/h in the first 4 hours post-exercise. The lack of significant protein (below the leucine threshold) and absence of fast-digesting carbs make it inadequate as a standalone recovery food. Pairing with additional carbs and protein is recommended.
The high fat content may lead to GI distress if consumed before or during exercise, as fats slow gastric emptying. The low carbohydrate density limits its utility for rapid energy replenishment. Its solid form is not ideal for mid-race consumption. Additionally, the sodium content, while beneficial for hydration, may not meet the higher needs of athletes with significant sweat losses.
- Do not use within 90 minutes of race start due to high fat content.
- Avoid during high-intensity sessions; may cause GI distress.
- Not suitable for athletes with lactose intolerance due to dairy content.
- High fat content may cause GI distress during exercise.
- Low carbohydrate density limits rapid glycogen replenishment.
- Solid form unsuitable for mid-race consumption.
- Sodium content may not meet high sweat loss needs.
Questions about Spinach & Feta Quiche
How many carbs are in Spinach & Feta Quiche by Woolworths?
16.5 g of carbs per serving (1 quiche (150g)), with 337 kcal and 11.1 g protein.
Can I eat this quiche before a race?
No, it's not recommended due to high fat content which slows digestion and may cause GI distress.
Is this quiche suitable for recovery?
It can be used for recovery when paired with additional carbs, as it provides moderate protein but lacks sufficient carbs alone.
How does the fat content affect digestion?
The high fat content slows gastric emptying, making it less suitable for quick energy needs during high-intensity exercise.
Is this quiche good for carb loading?
No, it has low carbohydrate density, making it ineffective for carb loading purposes.
What are the main allergens in this quiche?
The quiche contains milk and eggs, which are common allergens.
Can this quiche be eaten during hot weather?
Yes, but ensure it's stored properly to prevent spoilage. Its solid form may not be ideal for quick energy in hot conditions.
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