Woolworths Sweetcorn 4 pk
- Whole food
- Checked
- Grade B
Sweetcorn 4 pk by Woolworths has 102 kcal, 19 g carbs, 3.4 g protein and 1.8 g fat per serving (1 cob (approx. 100g)).
Woolworths Sweetcorn, packaged in a convenient 4-pack, offers a natural source of carbohydrates with 15g per serving (100g cob). This whole food option is suitable for athletes seeking a moderate carb intake without added sodium. The sweetcorn's natural sugars (3g per serving) provide a gentle energy release, making it ideal for steady-state activities. Its fiber content (3.2g per serving) may slow gastric emptying, so timing relative to intense sessions is crucial. Sweetcorn is best consumed as part of a balanced meal pre- or post-training, rather than during high-intensity efforts, due to its solid form and fiber content.
- Natural carbohydrate source
- Low sodium content
- Moderate energy release
On the label per serving, 1 cob (approx. 100g)
| Energy | 426 kJ |
|---|---|
| Calories | 102 kcal |
| Carbs | 19.0 g |
| Sugar | 3.2 g |
| Fibre | 4.0 g |
| Protein | 3.4 g |
| Fat | 1.8 g |
| Saturated fat | 0.6 g |
| Cholesterol | 0 mg |
| Sodium | 0 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Sweetcorn is a natural, moderate-carb option for endurance athletes, best used outside of intense training windows due to its fiber content and solid form. It lacks sodium, so additional sources may be needed during prolonged exercise. Its suitability is highest for those who prioritize whole foods in their diet.
Endurance athletes seeking a natural, whole food carbohydrate source will find sweetcorn beneficial. It's ideal for those who prefer minimally processed foods and need a moderate carb intake for steady-state activities. However, athletes with high sweat rates or those requiring rapid energy may need additional sodium and faster-digesting carbs.
Sweetcorn is best suited for moderate-intensity, steady-state sessions or as a component of recovery meals. It's less ideal for high-intensity intervals or long rides where rapid carb absorption is critical.
- Natural, whole food carbohydrate source
- Moderate energy release from natural sugars
- Low sodium content suitable for low-sweat sessions
- Versatile for pre- or post-training meals
- Solid form not ideal for mid-race fueling
- Lacks sodium for high-sweat athletes
- Fiber content may slow gastric emptying
- Potential GI distress if consumed during intense exercise
- Inadequate sodium for high sweat rates
Fuelling science in short
Not recommended during workouts due to its solid form and fiber content, which can slow gastric emptying and potentially cause GI distress.
Sweetcorn has a moderate glycemic index, providing a steady energy release. Its fiber content contributes to slower gastric emptying and a gradual blood sugar response.
With 0 mg sodium per serving, sweetcorn may not meet the sodium needs of athletes with high sweat losses (300-600mg/hr). Potassium content is unspecified but generally present in corn.
- Total carbs
- 15 g
- Hourly capacity
- 60g/h with glucose-only; lower with fiber
Race day before, during and after
- BeforeCAUTION
- DuringDO NOT USE
- AfterUSE
- Carb loadCAUTION
- Every dayUSE
Sweetcorn is suitable for recovery and everyday training due to its natural carb content. However, its fiber and solid form limit its use pre-race and during intense sessions. For carb-loading, its moderate density and fiber may lead to satiety before reaching carb targets.
CAUTION: Sweetcorn's fiber content may slow gastric emptying, making it less ideal immediately before a race. Consume at least 2-3 hours prior to allow for digestion.
DO NOT USE: Sweetcorn's solid form and fiber content make it unsuitable for mid-race fueling. Opt for gels or liquids instead.
USE: Sweetcorn can be part of a balanced recovery meal, providing carbohydrates and fiber. Pair with protein and fluids for optimal recovery.
- Pair with a protein source for recovery meals to enhance muscle repair.
- Combine with a sodium-rich food or drink during long sessions to balance electrolytes.
- Use alongside faster-digesting carbs for high-intensity workouts.
For practitioners the evidence
Evidence grade: C — Limited direct endurance-specific studies; general nutritional data applied.
Sweetcorn has a moderate carb density of 19g per 100g, which is not high enough to be ideal for carb-loading. A 100g serving contributes only 15g towards a 600g daily target, requiring 40 servings for a 70kg athlete, which is impractical due to volume and fiber content. Its moderate satiety efficiency and fiber can lead to fullness before reaching carb targets.
Sweetcorn undergoes mechanical breakdown in the mouth, with amylase initiating starch digestion. Its moderate fiber content slows gastric emptying, leading to gradual glucose absorption via SGLT1 transporters in the small intestine. The fiber may reach the colon, where fermentation can occur, potentially causing bloating if consumed in excess.
Sweetcorn provides carbohydrates for glycogen resynthesis but lacks protein, making it inadequate alone for muscle protein synthesis. Pairing with protein-rich foods post-exercise can enhance recovery. Its low sodium content means additional electrolyte sources may be needed for rehydration.
Sweetcorn's fiber content can cause GI distress if consumed during exercise. Its moderate glycemic index may lead to slower energy availability, unsuitable for rapid fueling needs. Low sodium content may not replenish sweat losses during intense or prolonged sessions.
- Do not use during high-intensity sessions due to fiber content.
- Do not rely on sweetcorn alone for sodium replacement in high sweat conditions.
- Do not use as a primary carb source for rapid glycogen replenishment post-exercise.
- High fiber content may cause bloating if consumed in large quantities.
- Low sodium content may not meet electrolyte needs during intense exercise.
- Solid form can cause GI distress if consumed too close to exercise.
- Moderate glycemic index may not provide rapid energy during high-intensity sessions.
Questions about Sweetcorn 4 pk
How many carbs are in Sweetcorn 4 pk by Woolworths?
19 g of carbs per serving (1 cob (approx. 100g)), with 102 kcal and 3.4 g protein.
Can sweetcorn be eaten before a race?
Consume at least 2-3 hours before to allow digestion due to fiber content.
Is sweetcorn suitable during workouts?
No, its solid form and fiber content can cause GI distress during exercise.
How does sweetcorn aid recovery?
Provides carbs for glycogen replenishment; pair with protein for muscle repair.
What are alternatives to sweetcorn for mid-race fueling?
Opt for gels or liquid carbohydrates that digest rapidly.
Does sweetcorn contain allergens?
No common allergens are present, but always check for cross-contamination.
How should sweetcorn be stored?
Store in a cool, dry place and refrigerate once cooked, consuming within 3 days.
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