1 serving (200 grams) contains 80 calories, 2.0 grams of protein, 0.5 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
Calories |
94.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 58.8 mg | 2% | |
| Total Carbohydrates | 21.2 g | 7% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 9.4 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Carrot and swede mash
Carrot and swede mash is a traditional side dish popular in British and Irish cuisine, made by mashing cooked carrots and swede (rutabaga). This dish combines the sweet earthiness of carrots with the mild, slightly nutty flavor of swede. Both vegetables are dense in nutrients and low in calories, making them a nutritious addition to a balanced diet. Carrots are rich in beta-carotene, which converts into vitamin A, while swede provides an excellent source of vitamin C and fiber. Together, they create a wholesome dish packed with vitamins, minerals, and antioxidants.
Health Benefits
- Rich in vitamin A from carrots, which supports healthy vision and immune function.
- Provides vitamin C from swede, enhancing collagen production and immune health.
- High in dietary fiber, promoting good digestion and gut health.
- Contains potassium, which supports healthy blood pressure and muscle function.
- Low in calories, making it suitable for weight management diets.
Dietary Considerations
Selection and Storage
Store whole carrots and swede in a cool, dry, and dark place for up to 1-2 weeks. Once cooked and mashed, refrigerate leftovers in an airtight container for up to 3 days.
Common Questions About Carrot and swede mash Nutrition
What are the main nutritional values of carrot and swede mash?
Carrot and swede mash is low in calories, with approximately 40-50 calories per 100g serving. It provides vitamins A, C, and potassium, primarily from the carrots, along with fiber and antioxidants. Protein content is relatively low, at about 1-2g per 100g.
Is carrot and swede mash suitable for a keto diet?
Carrot and swede mash is not considered keto-friendly due to its higher carbohydrate content, with roughly 9-12g of carbs per 100g serving. It may fit into low-carb diets in moderation but would need careful portion control on strict keto plans.
What are the health benefits of eating carrot and swede mash?
Carrot and swede mash is rich in antioxidants and beta-carotene (from carrots), which support eye health and immune function. It also provides fiber for digestive health and helps with weight management, as it’s low in calories and fat.
What is the recommended serving size of carrot and swede mash?
A typical serving size of carrot and swede mash is about half a cup to one cup (roughly 100-200g), depending on dietary needs. This amount provides a healthy portion of nutrients without excess calories or carbohydrates.
How does carrot and swede mash compare to mashed potatoes?
Carrot and swede mash is lower in calories and carbohydrates compared to traditional mashed potatoes. It has about 40-50 calories per 100g versus roughly 80-100 calories for mashed potatoes. It also offers more vitamins like beta-carotene but less starch and creaminess.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
