Woolworths Tenderstem® Broccoli

Whole food
Checked
Grade B

Log this foodSource

The short answer

Tenderstem® Broccoli by Woolworths has 31 kcal, 2 g carbs, 2.5 g protein and 0.2 g fat per serving (100g).

Calories31kcal

Carbs2g

Protein2.5g

Fat0.2g

About it

Tenderstem® Broccoli from Woolworths is a versatile vegetable, ideal for athletes seeking a nutrient-dense option with minimal calories. Each 100 g serving provides 24.9 kcal, 1 g of carbohydrates, 2 g of protein, and 2.3 g of fiber. It's particularly beneficial for athletes aiming to maintain a lean physique while ensuring adequate micronutrient intake. High in vitamin C and potassium, this broccoli variant supports immune function and muscle contractions, crucial during prolonged exercise. Its low carbohydrate content makes it unsuitable as a primary energy source during intense training but valuable as a recovery aid due to its antioxidant properties. Consuming it post-workout can aid recovery by reducing oxidative stress and inflammation.

High in antioxidants for recovery
Low-calorie, nutrient-dense option
Supports immune function

On the label per serving, 100g

Energy	130 kJ
Calories	31 kcal
Carbs	2.0 g
Sugar	1.5 g
Fibre	2.9 g
Protein	2.5 g
Fat	0.2 g
Saturated fat	0.0 g
Cholesterol	0 mg
Sodium	34 mg

The numbers that matter on a training day

Carb density2%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 kcal109 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density1.3 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour30How many an hour for a 60 g carb baseline.

Glycaemic profileWith only 1 g of carbs per serving, Tenderstem® Broccoli has a negligible impact on blood glucose levels, making it a low-GI food with minimal blood-sugar response.

How we read foods ›

For endurance who it suits

Endurance verdict

Tenderstem® Broccoli is a nutrient-rich vegetable that supports recovery and overall health. Its low calorie and carbohydrate content make it unsuitable as a primary energy source during endurance events. However, its high antioxidant content can aid in recovery by reducing oxidative stress post-exercise.

Who it is for

Tenderstem® Broccoli is ideal for endurance athletes who prioritize nutrient density over caloric intake. It's suitable for those focusing on recovery and maintaining a balanced diet without excessive calorie consumption. While not a primary energy source, it complements meals for athletes managing weight or those who require enhanced micronutrient intake.

Best sessions

Best suited for recovery periods or as part of a balanced meal on rest days. Its low carbohydrate content makes it less ideal for fueling high-intensity or long-duration sessions.

Pros

Low-calorie, nutrient-dense option for weight management
High in antioxidants supporting recovery
Good source of vitamin C and potassium
Versatile in cooking methods

Cons

Low carbohydrate content, not suitable for fueling
Minimal sodium content for electrolyte replacement
Not practical for during-exercise consumption

Watch out for

Potential for GI distress if consumed in large quantities pre-exercise
Low sodium content may not meet electrolyte needs during intense exercise

Fuelling science in short

During a session

No, due to its low carbohydrate content and solid form, it is not practical for use during workouts.

Glycaemic profile

With only 1 g of carbs per serving, Tenderstem® Broccoli has a negligible impact on blood glucose levels, making it a low-GI food with minimal blood-sugar response.

Electrolytes

Contains 27 mg of sodium per serving, which is minimal compared to the 300-600 mg/hr typically lost through sweat. Potassium content is not specified but generally contributes to muscle function.

Carb breakdown

Total carbs: 1 g
Hourly capacity: Not applicable

Race day before, during and after

Suits it for

BeforeDO NOT USE
DuringDO NOT USE
AfterUSE
Carb loadDO NOT USE
Every dayUSE

Tenderstem® Broccoli is not suitable for pre-race or during-race consumption due to its low carbohydrate content and solid form, which may cause GI distress. It is beneficial for recovery due to its antioxidants and can be used in everyday training meals for its nutrient density, though not for carb loading due to its low carb density.

NOT RECOMMENDED for pre-race use because its low carbohydrate content and high fiber can slow gastric emptying, potentially leading to GI distress.

Pair it with

Pair with a high-carb source for pre-race meals to boost glycogen
Combine with lean protein post-exercise for recovery
Add to a mixed vegetable stir-fry for variety and nutrients

For practitioners the evidence

Evidence grade: B — Supported by general nutritional data and expert opinion, but lacks specific endurance-focused studies.

In a carb load

Tenderstem® Broccoli has a low carbohydrate density of 2 g per 100 g, making it unsuitable for carb loading. A serving provides only 1 g of carbs, contributing minimally to a 600 g daily target for a 70 kg athlete. The athlete would need an impractical number of servings to meet carb loading needs, making it unsuitable due to its low carb content and high fiber, which can cause satiety before carb targets are met.

Digestion and absorption

Tenderstem® Broccoli is primarily digested in the small intestine, with fiber content slowing gastric emptying. Its low carbohydrate content means minimal glucose absorption via SGLT1 transporters. The fiber component may undergo fermentation in the colon, potentially causing gas in sensitive individuals. Its low glycemic impact means it does not significantly alter insulin or incretin responses.

Recovery

While Tenderstem® Broccoli provides limited carbohydrates for glycogen resynthesis, its rich antioxidant profile, including vitamin C, supports recovery by reducing oxidative stress. It lacks significant protein content, thus not contributing to muscle protein synthesis. It can complement a recovery meal when paired with protein-rich foods.

Downsides

The high fiber content can cause GI distress if consumed in large quantities pre-exercise. Its low sodium content may not be adequate for athletes with high sweat rates. The low carbohydrate content limits its use as a primary energy source, and its solid form is impractical during exercise.

Don't use it when