Calories in Swede
If you would like to find out how many calories are in swede, or rutabaga as it is correctly called, you have come to the right page.
This is a straightforward guide to both swede calories and nutrition facts, highlighting exactly why this vegetable is good for you.
How many calories in swede?
To start off with let's look at how many calories are in swede, using a regular serving size.
- In a 240 g cup of boiled, mashed swede there are 94 calories
Swede calories by weight
How about swede calories by weight.
- In 1 oz of boiled swede there are 11 calories
- In 100 g of boiled swede there are 39 calories
We hope that this section has been helpful in showing you the calories swede contains. If you want to learn all about the various nutritional benefits of swede, please check out our next section covering it's nutritional data.
Swede nutrition facts
The following swede nutrition facts are based on 100 g / 3.5 oz of boiled swede.
- Vitamin A - 2.0 IU
- Vitamin B1 (Thiamin) - 0.1 milligrams
- Vitamin B2 (Riboflavin) - 0.0 milligrams
- Vitamin B3 (Niacin) - 0.7 milligrams
- Vitamin B5 (Pantothenic acid) - 0.2 milligrams
- Vitamin B6 - 0.1 milligrams
- Vitamin B9 (Folate) - 15.0 micrograms
- Vitamin B12 - 0.0 micrograms
- Vitamin C - 18.8 milligrams (an impressive 31% of your RDA)
- Vitamin D - None
- Vitamin E- 0.3 milligrams
- Vitamin K - 0.3 micrograms
- Choline - 15.2 milligrams
- Calcium - 48.0 milligrams
- Copper - 0.0 milligrams
- Iron - 0.5 milligrams
- Magnesium - 23.0 milligrams
- Manganese - 0.2 milligrams
- Phosphorus - 56 milligrams
- Potassium - 326 milligrams
- Selenium - 0.7 micrograms
- Sodium - 20.0 milligrams
- Zinc - 0.4 milligrams
- Protein - 1.3 g
- Cholesterol - 0.0 milligrams
- Dietary Fiber - 1.8 g
- Carbohydrates - 8.7 g
- Water - 88.9 g
- Total fats - 0.2 g
- Sugars - 6.0 g
The RDA/RDI featured in this list applies to the average male adult and can vary due to age, gender and individual requirements due to medical reasons.
Find out much more about the various nutrients that are listed above by checking out our vitamins and minerals menu. We have a page for each one explaining exactly what positive contributions they make to the health of your body, and highlighting all of the other foods that they can be found in.
Is swede good for you?
So is swede good for you? This is a good question to answer now that you will have read over the calories in swede, and also the many nutritional values that come with this popular vegetable. Well the answer is that yes swede is good for you, it is low in calories, fat and sugar, and contains at least traces of several vitamins and minerals, most notably vitamin C.
Swede won't make a massive contribution to the levels of any other nutrients in your body, but it can be eaten regularly and in large quantities without posing any sort of problem to your total calorie intake or health. Definitely a vegetable that you should consider making a regular feature in your diet.
More information
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