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🥗🟡📊 Swede Nutrition & Calories

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🟡 Introduction: A Healthy, Low-Calorie Winter Vegetable

Swede (also called rutabaga or neeps) is a hearty, budget-friendly winter vegetable — but it’s also incredibly nutritious.
Low in calories, high in fibre, and packed with vitamins, swede is a great addition to Christmas dinner and healthy diets alike.

Here’s the complete breakdown of swede nutrition, including calories, macronutrients, vitamins, and its biggest health benefits.

Below

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🟡🔥 1. Calories in Swede

Swede is very low in calories.

✔ 100g raw swede = ~38 calories

✔ 100g cooked swede = ~45 calories (slight increase due to water evaporation)

This makes it lower in calories than:

• potatoes
• parsnips
• sweet potatoes

Swede is a great option for lighter Christmas sides.

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🥗📊 2. Swede Nutrition per 100g (Raw)

Here’s a full breakdown:

Energy:

• 38 kcal

Macronutrients:

• Carbohydrates: 8.6g
• Sugars: 4.5g
• Protein: 1.1g
• Fat: 0.2g
• Fibre: 2.3g

Vitamins:

• Vitamin C — 35% of daily intake
• Vitamin A (in small amounts)
• B vitamins (B6, folate, niacin)

Minerals:

• Potassium
• Calcium
• Magnesium
• Phosphorus

Swede is especially rich in vitamin C, which supports the immune system — perfect for winter.

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💛🥕 3. Why Swede Is So Healthy

Swede offers several nutritional benefits:

⭐ High in Fibre

Supports digestion and helps keep you full.

⭐ Rich in Antioxidants

Vitamin C + carotenoids help protect cells from damage.

⭐ Low in Calories

Ideal for calorie-conscious Christmas meals.

⭐ Good Source of Complex Carbs

Provides steady energy without spikes.

⭐ Naturally Low in Fat

Only 0.2g per 100g.

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🍽️🔥 4. Nutrition of Cooked Swede

Cooking slightly reduces vitamin C but keeps most other nutrients.

100g cooked swede typically contains:

• 45 kcal
• 9–10g carbs
• 1g protein
• 0.2g fat
• 2g fibre

Steaming preserves nutrients better than boiling.

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🧈🍠 5. Calories in Popular Swede Dishes

⭐ Mashed swede (with butter):

~60–80 calories per 100g
(depends on butter amount)

⭐ Honey-roasted swede:

~90–120 calories per serving
(depends on oil + honey)

⭐ Swede & carrot mash:

~45–60 calories per 100g
(carrot slightly raises sugars)

Still lower in calories than mashed potatoes.

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🔍📉 6. Swede vs Other Root Vegetables (Calories per 100g)

Vegetable	Calories
Swede	38 kcal
Carrot	41 kcal
Potato	77 kcal
Parsnip	75 kcal
Sweet Potato	86 kcal
Turnip	28 kcal

Swede is one of the lowest-calorie root vegetables, especially for Christmas sides.

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🟡💪 7. Swede Health Benefits

✔ Supports immunity (high vitamin C)

✔ Aids digestion (fibre)

✔ Helps manage weight (low calorie)

✔ Beneficial for heart health (potassium)

✔ Provides antioxidants

✔ Naturally gluten-free

✔ Good for diabetics due to slow-release carbs

Swede is a small vegetable with surprisingly big benefits.

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🌟 FAQs

Is swede healthier than potatoes?

Yes — lower in calories and higher in fibre per calorie.

Does swede count as one of your 5-a-day?

Yes — 80g of cooked swede = 1 portion.

Is swede good for weight loss?

Very — low calorie, filling, and high in fibre.

Is swede high in vitamins?

It’s particularly rich in vitamin C.

Is swede keto-friendly?

In moderation — it contains fewer carbs than potatoes but more than leafy veg.

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