Woolworths Sugar Snap Peas

Whole food
Checked
Grade C

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Woolworths

The short answer

Sugar Snap Peas by Woolworths has 28 kcal, 5 g carbs, 2.8 g protein and 0.1 g fat per serving (80 g).

Calories28kcal

Carbs5g

Protein2.8g

Fat0.1g

About it

Woolworths Sugar Snap Peas are a fresh, crunchy vegetable option, perfect for endurance athletes seeking a low-calorie snack. With 28 kcal and 5g of carbohydrates per serving (80g), these peas provide a light energy boost without overwhelming the digestive system. The fiber content of 2.8g per serving aids in maintaining digestive health, though it may slow gastric emptying if consumed in large quantities pre-exercise. Best suited as a pre-run snack or during low-intensity training, these peas offer a modest amount of protein (2.8g per serving) and minimal fat (0.1g per serving), making them a healthy, hydrating choice. However, they lack the rapid carbohydrate delivery needed for high-intensity or long-duration efforts.

Low-calorie, hydrating snack
Moderate fiber for digestive health
Minimal fat content

On the label per serving, 80 g

Energy	117 kJ
Calories	28 kcal
Carbs	5.0 g
Sugar	1.0 g
Fibre	2.8 g
Protein	2.8 g
Fat	0.1 g
Cholesterol	0 mg
Sodium	12 mg

The numbers that matter on a training day

Carb density6.3%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 kcal43 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density1.5 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour12How many an hour for a 60 g carb baseline.

Glycaemic profileLow glycemic impact with slow gastric emptying due to fiber content. Minimal blood-sugar spikes expected.

How we read foods ›

For endurance who it suits

Endurance verdict

As a light, hydrating snack, Woolworths Sugar Snap Peas are suitable for low-intensity training or as a pre-run option. However, their low carbohydrate density and fiber content make them unsuitable for high-intensity or long-duration efforts requiring rapid energy replenishment.

Who it is for

Ideal for endurance athletes looking for a light, hydrating snack. Suitable for those on calorie-controlled diets, or athletes needing a low-intensity, pre-exercise snack. Not recommended for those seeking rapid energy replenishment during high-intensity sessions.

Best sessions

Suitable for easy runs or recovery days where a light snack is needed. Not ideal for long rides or high-intensity intervals due to low carbohydrate density.

Pros

Low in calories, aiding weight management
Provides moderate fiber for digestive health
Minimal fat content supports quick digestion
Hydrating due to high water content

Cons

Low carbohydrate content unsuitable for intense efforts
Fiber may slow gastric emptying pre-exercise
Minimal sodium content not ideal for electrolyte replenishment

Watch out for

High fiber content may cause GI distress if consumed in large quantities pre-exercise.
Low sodium content may not support hydration needs during long workouts.

Fuelling science in short

During a session

No, not recommended during intense workouts due to low carbohydrate content and potential for digestive slowdown from fiber.

Glycaemic profile

Low glycemic impact with slow gastric emptying due to fiber content. Minimal blood-sugar spikes expected.

Electrolytes

With only 12mg sodium per serving, these peas do not meet the 300-600mg/hr sodium loss during sweat. Potassium content is unspecified.

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

Sugar Snap Peas are unsuitable for pre-race, during race, and recovery due to low carbohydrate content and fiber-induced gastric slowing. They do not contribute to carbohydrate loading because of low density and satiety issues. Suitable for everyday training as a light snack.

NOT RECOMMENDED for pre-race use because the fiber content may slow gastric emptying, and the low carbohydrate density does not provide sufficient energy for race conditions.

Pair it with

Pair with a banana for additional carbohydrates.
Combine with a protein shake post-workout for recovery.
Add to a salad for a refreshing, low-calorie meal.

For practitioners the evidence

Evidence grade: C — Limited direct research on Sugar Snap Peas in endurance contexts; conclusions drawn from general nutritional principles.

In a carb load

Sugar Snap Peas have a low carbohydrate density of 6g per 100g, making them unsuitable for carb-loading. An 80g serving provides only 5g of carbohydrates, contributing minimally towards the 600g daily target for a 70kg athlete. The high fiber content and low energy density make it impractical to consume the necessary volume without causing gastrointestinal discomfort. Therefore, they are not recommended for carb-loading.

Digestion and absorption

Sugar Snap Peas undergo mechanical digestion in the mouth, with limited enzymatic breakdown due to low starch content. The fiber content slows gastric emptying, leading to a gradual release of nutrients into the small intestine. Carbohydrates are absorbed via SGLT1 transporters, but the low sugar content limits rapid energy availability. Fiber passes to the colon, where it may undergo fermentation, potentially causing gas or discomfort if consumed in excess.

Recovery

Sugar Snap Peas provide insufficient carbohydrates for glycogen resynthesis, with only 5g per serving, far below the 1.0-1.2 g/kg/h target. They also lack protein, with only 2.8g per serving, failing to meet the leucine threshold for muscle protein synthesis. Their low sodium content does not support effective rehydration post-exercise. Thus, they are inadequate as a standalone recovery food.

Downsides

The high fiber content in Sugar Snap Peas can lead to gastrointestinal discomfort if consumed in large amounts pre-exercise, slowing gastric emptying and potentially causing bloating. Their low carbohydrate content may lead to insufficient energy supply during prolonged or intense exercise. Additionally, the low sodium content does not adequately replenish electrolytes lost through sweat, increasing the risk of dehydration during endurance activities.

Don't use it when

Do not use within 90 minutes of race start due to potential gastric distress from fiber content.
Do not rely on as a primary carbohydrate source during long rides or runs.
Do not use as a primary recovery food due to inadequate macronutrient profile.

Clinical risks

High fiber content may cause bloating and discomfort during exercise.
Low carbohydrate content may lead to energy deficits in endurance events.
Insufficient sodium content may result in inadequate electrolyte replenishment.
Potential for gastrointestinal distress if consumed in large quantities pre-exercise.

Key references