Woolworths Spinach & Ricotta Ravioli

Meal
Checked
Grade C

The short answer

Spinach & Ricotta Ravioli by Woolworths has 338 kcal, 39 g carbs, 13.4 g protein and 13.5 g fat per serving (1 serving (125g)).

Calories338kcal

Carbs39g

Protein13.4g

Fat13.5g

About it

Woolworths Spinach & Ricotta Ravioli, crafted by Bertagni in Italy, is a filled pasta featuring spinach and ricotta cheese. It offers a moderate carbohydrate content of 39 g per serving (125 g), making it a potential option for athletes seeking a carbohydrate source. However, its high fat content (13.5 g per serving) could slow gastric emptying, making it less ideal for pre-race or during-race consumption. The protein content of 13.4 g per serving provides some muscle repair benefits, but the lack of significant fast-acting carbohydrates limits its utility as an immediate energy source during high-intensity sessions. Best consumed post-training when the body can utilize the protein for recovery, it should be paired with additional carbohydrates to meet glycogen resynthesis needs.

Moderate carbohydrate content
Contains protein for muscle repair
Rich in sodium for electrolyte replenishment

On the label per serving, 1 serving (125g)

Energy	1414 kJ
Calories	338 kcal
Carbs	39.0 g
Sugar	3.3 g
Fibre	3.5 g
Protein	13.4 g
Fat	13.5 g
Saturated fat	9.4 g
Cholesterol	84 mg
Sodium	550 mg

The numbers that matter on a training day

Carb density31.2%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 kcal163 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density11.3 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour1.5How many an hour for a 60 g carb baseline.

Glycaemic profileThe moderate carbohydrate content suggests a moderate glycemic impact, but the high fat content may slow gastric emptying, leading to a more gradual blood sugar response.

How we read foods ›

For endurance who it suits

Endurance verdict

While the ravioli offers a moderate carbohydrate source and some protein, its high fat content makes it less suitable for pre-race or during-race consumption. It can be a part of a recovery meal when paired with additional carbohydrates to enhance glycogen resynthesis.

Who it is for

This product is suitable for endurance athletes who are in the recovery phase post-training, where a moderate intake of carbohydrates and protein is beneficial. It is also appropriate for athletes who are not in immediate need of rapid energy replenishment and can afford a slower gastric emptying rate due to its higher fat content.

Best sessions

Best suited for post-training recovery sessions or low-intensity training days where immediate energy replenishment is not critical.

Pros

Moderate carbohydrate content per serving
Contains protein for muscle repair
Sodium content aids in electrolyte balance
Authentic Italian preparation

Cons

High fat content slows gastric emptying
Not suitable for immediate energy needs
Limited fast-acting carbohydrates
Unspecified potassium content

Watch out for

High fat may cause GI distress if consumed pre-race
Potential for dental erosion due to carbohydrate content

Fuelling science in short

During a session

Not recommended during workouts due to high fat content, which can slow gastric emptying and impede quick energy availability.

Glycaemic profile

The moderate carbohydrate content suggests a moderate glycemic impact, but the high fat content may slow gastric emptying, leading to a more gradual blood sugar response.

Electrolytes

Contains 550 mg of sodium per serving, which is beneficial for replenishing sodium lost during endurance activities. Potassium content is unspecified.

Carb breakdown

Total carbs: 39 g
Hourly capacity: 60-90 g/h with mixed carb sources

Race day before, during and after

Suits it for

BeforeDO NOT USE
DuringDO NOT USE
AfterUSE
Carb loadCAUTION
Every dayUSE

The high fat content of the ravioli makes it unsuitable for pre-race and during-race consumption due to potential for delayed gastric emptying and GI distress. However, it can be used effectively in recovery when combined with additional carbs and protein to support glycogen resynthesis and muscle repair.

NOT RECOMMENDED for pre-race use because the high fat content can slow gastric emptying, potentially causing GI distress and delaying energy availability.

Pair it with

Pair with a low-fat, high-carb source for recovery
Combine with a protein shake for balanced recovery
Add vegetables for a nutrient-dense meal

For practitioners the evidence

Evidence grade: C — The analysis is based on nutritional data and general digestive physiology, with limited direct sports-specific studies.

In a carb load

With 31 g of carbs per 100 g, this ravioli has a moderate carb density. However, the high fat content (10.8 g per 100 g) and satiety factor make it less efficient for carb loading, as athletes would need to consume multiple servings to meet the 600-840 g/day target. A 125 g serving provides 39 g of carbs, contributing ~6.5% towards a 600 g daily target for a 70 kg athlete. The high fat and protein content may lead to early satiety, making it impractical for large-scale loading.

Digestion and absorption

The ravioli's carbohydrate content is primarily absorbed in the small intestine via SGLT1 transporters for glucose. The high fat content slows gastric emptying, leading to delayed nutrient absorption. Protein is broken down by brush-border peptidases into amino acids. The presence of dietary fiber (2.8 g per 100 g) may contribute to a slower digestion rate, potentially causing discomfort if consumed too close to exercise.

Recovery

The ravioli provides carbohydrates necessary for glycogen resynthesis, albeit at a slower rate due to its fat content. The protein content supports muscle repair, but the absence of a significant leucine spike may limit muscle protein synthesis. To optimize recovery, it should be paired with additional carbs and a high-leucine protein source.

Downsides

High fat content can cause GI distress if consumed pre-exercise. The carbohydrate content, while moderate, may lead to dental erosion if consumed frequently without oral hygiene. Blood-glucose volatility is less of a concern due to the slower digestion rate. Sodium content is beneficial for electrolyte balance, but potassium levels are unspecified.

Don't use it when

Do not use within 90 minutes of race start due to high fat content.
Do not use if lactose intolerant due to dairy ingredients.
Do not use for rapid energy needs during high-intensity sessions.

Clinical risks

High fat content may slow gastric emptying and cause GI distress during exercise.
Frequent consumption may contribute to dental erosion due to carbohydrate content.
High sodium content could be problematic for those on sodium-restricted diets.
Potential allergen risk for individuals sensitive to wheat, egg, or dairy.

Key references