Woolworths Vacuum Packed Cooked Baby Beetroot

Whole food
Checked
Grade C

Woolworths

The short answer

Vacuum Packed Cooked Baby Beetroot by Woolworths has 43 kcal, 9 g carbs, 0.8 g protein and 0.2 g fat per serving (Per 80 g serving).

Calories43kcal

Carbs9g

Protein0.8g

Fat0.2g

About it

Woolworths Vacuum Packed Cooked Baby Beetroot is a ready-to-eat product that can be easily incorporated into salads or served as a side dish. With 9 g of carbohydrates per serving (80 g), it provides a modest energy boost that can be beneficial for endurance athletes looking for a low-calorie, nutrient-rich option. The natural sugars present in beetroot may offer a quick source of energy, though the overall carbohydrate content is relatively low for intense endurance activities. This product is best suited for athletes who are in the tapering phase or looking for a light, nutritious snack. The low sodium content makes it less ideal for replacing electrolytes lost during sweat-heavy workouts.

Low-calorie, nutrient-rich option
Easy to incorporate into meals
Natural sugars for quick energy

On the label per serving, Per 80 g serving

Energy	179 kJ
Calories	43 kcal
Carbs	9.0 g
Sugar	7.4 g
Protein	0.8 g
Fat	0.2 g
Saturated fat	0.2 g
Cholesterol	0 mg
Sodium	14 mg

The numbers that matter on a training day

Carb density11.3%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 kcal33 mgSalt for the energy it carries; sweat loses 300 to 600 mg an hour.

Energy density2.2 kJ/gEnergy you carry per gram, when grams in the pocket matter.

Servings for 60 g an hour6.7How many an hour for a 60 g carb baseline.

Glycaemic profileThe glycemic index of beetroots is moderate, which can lead to a steady release of energy. However, the glycemic load per serving is low due to the small carbohydrate content.

How we read foods ›

For endurance who it suits

Endurance verdict

Woolworths Vacuum Packed Cooked Baby Beetroot is a nutritious addition to an endurance athlete's diet, particularly for those seeking a low-calorie, whole-food option. Its carbohydrate content is too low for it to be a primary fuel source during exercise, but it can be a valuable part of a balanced diet during tapering or recovery phases.

Who it is for

This product is suitable for endurance athletes who are looking for a low-calorie, carbohydrate-rich food to include in their diet. It is ideal for those who are in the tapering phase of their training or who need a light snack that provides a modest amount of energy. It is also suitable for athletes who prefer whole-food options over processed snacks.

Best sessions

Best suited for light training days or as a part of a meal on rest days. It can also be used in the tapering phase before a major race.

Pros

Low-calorie, nutrient-dense option
Convenient and ready-to-eat
Natural sugars for quick energy
Suitable for vegan diets

Cons

Low carbohydrate content for endurance
Minimal sodium for electrolyte replacement
Solid form impractical during exercise

Watch out for

Potential for dental erosion due to sugars
May cause GI distress if consumed in large quantities pre-race

Fuelling science in short

During a session

Not recommended during workouts due to its low carbohydrate content and solid form, which may not be practical for consumption during exercise.

Glycaemic profile

The glycemic index of beetroots is moderate, which can lead to a steady release of energy. However, the glycemic load per serving is low due to the small carbohydrate content.

Electrolytes

With only 14 mg of sodium per serving, it is not suitable for replacing electrolytes lost during intense exercise. Potassium content is not specified but is generally present in beetroots.

Carb breakdown

Total carbs: 9 g
Hourly capacity: 60

Race day before, during and after

Suits it for

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

The beetroot's low carbohydrate content and solid form make it unsuitable for pre-race and during-race fueling. However, it can be used in recovery when paired with protein. Its low sodium content also limits its use for electrolyte replacement. The product is best suited for everyday training and recovery scenarios.

NOT RECOMMENDED for pre-race use because of its low carbohydrate content and potential for GI distress if consumed in large quantities.

Pair it with

Pair with whole grain bread for added carbs
Combine with a protein source for recovery
Add to salads for a nutrient boost

For practitioners the evidence

Evidence grade: C — Limited direct evidence supports its use in endurance contexts; primarily based on general nutritional properties.

In a carb load

With 9 g of carbohydrates per serving (80 g), this beetroot product offers a low carb density of 12 g per 100 g. This makes it unsuitable for carb loading, as it would require impractical volumes to meet the typical 600-840 g/day target for a 70 kg athlete. The serving size contributes minimally to the daily carb target, necessitating numerous servings, which is impractical due to the low carb yield and potential satiety impact.

Digestion and absorption

Beetroot's carbohydrates are primarily glucose and fructose, absorbed via SGLT1 and GLUT5 transporters in the small intestine. The moderate glycemic index suggests a steady release of glucose into the bloodstream, but the low carbohydrate content limits its impact on blood sugar levels. The solid form may slow gastric emptying compared to liquid carbs, making it less suitable for rapid energy needs.

Recovery

While beetroot provides carbohydrates, its contribution to glycogen resynthesis is limited due to low carb content. It lacks protein, critical for muscle protein synthesis, making it inadequate as a standalone recovery food. Pairing with a protein source can enhance recovery by supporting muscle repair and glycogen replenishment.

Downsides

The high natural sugar content could contribute to dental erosion if consumed frequently. The solid form and low carbohydrate content make it unsuitable for rapid energy needs during exercise. Athletes with IBS or FODMAP sensitivities should be cautious due to potential GI distress. Low sodium content limits its use for electrolyte replacement.

Don't use it when

Do not use within 90 minutes of race start due to potential GI distress.
Do not rely on it for mid-race fueling; impractical solid form.
Avoid as a primary recovery food without added protein.

Clinical risks

High sugar content may contribute to dental erosion if consumed frequently.
Low sodium content fails to replenish electrolytes lost in sweat.
Solid form may cause GI distress if consumed in large quantities pre-race.
Inadequate carbohydrate content for effective glycogen resynthesis post-exercise.

Key references