Woolworths Strawberry and Cream Jellies

Snack
Checked
Grade C

The short answer

Strawberry and Cream Jellies by Woolworths has 74 kcal, 17 g carbs, 1.3 g protein and 0.1 g fat per serving (Per 25 g serving).

Calories74kcal

Carbs17g

Protein1.3g

Fat0.1g

About it

Woolworths Strawberry and Cream Jellies are a confectionery product designed for quick energy replenishment. With 17 g of carbohydrates per serving (25 g), they predominantly provide fast-acting sugars, making them suitable for endurance athletes needing rapid energy during sessions. The lack of fibre and fat ensures quick gastric emptying, which is beneficial during high-intensity or prolonged activities. However, their high sugar content (14.6 g per serving) necessitates cautious use to avoid potential blood sugar spikes. These jellies are best consumed during workouts when immediate energy is required. They are not ideal for recovery due to their negligible protein content.

Rapid sugar absorption
Low fibre for quick digestion
Convenient mid-session snack

On the label per serving, Per 25 g serving

Energy	311 kJ
Calories	74 kcal
Carbs	17.0 g
Sugar	14.6 g
Fibre	0.0 g
Protein	1.3 g
Fat	0.1 g
Saturated fat	0.0 g
Cholesterol	5 mg
Sodium	24 mg

The numbers that matter on a training day

Carb density68%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 kcal32 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density12.4 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour3.5How many an hour for a 60 g carb baseline.

Glycaemic profileHigh glycemic index due to sugar content, leading to rapid blood sugar spikes and quick energy availability. Suitable for immediate energy needs.

How we read foods ›

For endurance who it suits

Endurance verdict

For endurance athletes, these jellies provide a quick sugar hit, ideal during sessions when rapid energy is needed. However, their high sugar content and lack of electrolytes or protein limit their use to in-session fueling rather than recovery or pre-race preparation.

Who it is for

These jellies are for endurance athletes such as marathon runners, cyclists, and triathletes who require quick energy during prolonged or intense sessions. They are suitable for those who need a fast carbohydrate source without the digestive burden of fibre or fat. Athletes with a preference for sweet, chewy snacks during training will find them appealing.

Best sessions

Ideal for long rides or runs where quick energy is needed. Suitable for high-intensity interval sessions requiring rapid carbohydrate replenishment.

Pros

Quick energy from high sugar content
Low fibre aids rapid digestion
Convenient and portable packaging
No azo dyes or tartrazine

Cons

High sugar content risks blood sugar spikes
Minimal sodium for electrolyte replacement
Negligible protein content

Watch out for

Potential for dental erosion due to sugar
Risk of GI distress if consumed in excess

Fuelling science in short

During a session

Yes, consume 1-2 servings per hour during long sessions for quick energy. Portable and easy to consume on the go.

Glycaemic profile

High glycemic index due to sugar content, leading to rapid blood sugar spikes and quick energy availability. Suitable for immediate energy needs.

Electrolytes

Contains 24 mg sodium per serving, minimal contribution to sweat loss replacement. No significant potassium or magnesium.

Carb breakdown

Total carbs: 17 g
Hourly capacity: 60 g/h due to high sugar content

Race day before, during and after

Suits it for

BeforeDO NOT USE
DuringUSE
AfterDO NOT USE
Carb loadDO NOT USE
Every dayCAUTION

The jellies are unsuitable for pre-race and recovery due to their high sugar content and lack of protein, which can lead to blood sugar volatility and inadequate muscle repair. They are suitable during races for quick energy but should be used with caution in everyday training to avoid excessive sugar intake.

NOT RECOMMENDED for pre-race use because of high sugar content leading to potential blood sugar volatility. Opt for more balanced carbohydrate sources.

Pair it with

Pair with water to aid digestion and hydration
Combine with electrolyte drink for sodium balance
Use alongside protein source post-workout for recovery

For practitioners the evidence

Evidence grade: C — The analysis is based on general nutritional principles and known physiological responses to sugar intake, lacking direct RCT support.

In a carb load

The jellies have a high carb density of 68 g per 100 g, but the small serving size (25 g) provides only 17 g of carbs. This makes them inefficient for carb loading, as achieving a target of 600-840 g/day would require excessive consumption, risking sugar overload and dental health issues. They lack complex carbs, making them unsuitable for sustained energy release.

Digestion and absorption

The jellies are rapidly digested due to their high sugar content and lack of fibre, promoting fast gastric emptying. The sugars are absorbed in the small intestine via SGLT1 and GLUT5 transporters, quickly entering the bloodstream and causing a rapid insulin response. This quick absorption is beneficial for immediate energy needs but can lead to blood sugar spikes.

Recovery

These jellies provide carbohydrates but lack protein, making them inadequate for recovery. Effective recovery requires 1.0-1.2 g/kg/h of carbs and ~0.3-0.4 g/kg of protein post-exercise. The jellies' high sugar content without accompanying protein fails to facilitate muscle protein synthesis or optimal glycogen resynthesis.

Downsides

High sugar content poses a risk of dental erosion and blood sugar spikes, leading to potential rebound hypoglycemia. The lack of electrolytes limits their use for rehydration. Excessive consumption without glucose-fructose balance may cause GI distress. Not suitable for athletes with FODMAP sensitivities.

Don't use it when