Steamed swede

Vegetable

Item Rating: 83/100

1 serving (200 grams) contains 76 calories, 2.2 grams of protein, 0.2 grams of fat, and 17.6 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		89.4
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		23.5 mg	1%
Total Carbohydrates		20.7 g	7%
	Dietary Fiber	3.8 g	13%
	Sugars	10.1 g
protein		2.6 g	5%
Vitamin D		0 mcg	0%
Calcium		70.6 mg	5%
Iron		0.5 mg	2%
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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 1 cal (1.9%)

Protein: 10 cal (10.9%)

Carbs: 82 cal (87.2%)

About Steamed swede

Swede, also known as rutabaga, is a root vegetable originating from Scandinavia and commonly used in Northern European cuisine. It is a cruciferous vegetable related to turnips and cabbage, offering a subtle sweet and earthy flavor. Steaming swede preserves its nutrient content, making it a healthy choice. Swede is low in calories and contains complex carbohydrates, dietary fiber, and an array of vitamins and minerals, including vitamin C, potassium, and manganese. Its mild taste and versatility lend itself well to side dishes, soups, and stews, making it a valuable ingredient for a balanced diet.

Health Benefits

• Supports immune health due to its high vitamin C content (21 mg per 100 g).
• Aids digestion with its dietary fiber, which contributes to gut health and regular bowel movements.
• Promotes heart health through potassium, which helps regulate blood pressure levels.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store whole swede in a cool, dry place for up to two weeks. Once cut, refrigerate in an airtight container and use within a few days.

Common Questions About Steamed swede Nutrition

Is steamed swede high in protein?

Steamed swede is not high in protein; it contains approximately 1 gram of protein per 100 grams. It is primarily a carbohydrate-rich root vegetable and is better suited as a source of energy rather than protein.

Can I eat steamed swede on a keto diet?

Steamed swede can be included in a keto diet in moderation as it contains around 4.5 grams of net carbs per 100 grams. While it is lower in carbs compared to other starchy vegetables, portion control is essential to stay within keto carbohydrate limits.

What are the health benefits of steamed swede?

Steamed swede is high in fiber, aiding digestion and promoting gut health. It is also rich in vitamin C, which supports the immune system and collagen production, as well as containing potassium to help regulate blood pressure.

How much steamed swede should I serve per meal?

A typical serving size of steamed swede is about 150-200 grams, providing around 50-70 calories. It makes for an excellent side dish when paired with a source of protein and healthy fats for a balanced meal.

How does steamed swede compare to mashed potatoes?

Steamed swede is lower in calories (36 kcal per 100 grams) and carbs than mashed potatoes (approximately 88 kcal per 100 grams). It has a slightly sweet, nutty flavor and can be mashed as a lighter alternative to potatoes for those looking to reduce calorie or carb intake.

Data Sources & Scientific References