Know what’s on your plate
Swede
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 28 kcal —
- Protein 1 g 2%
- Carbohydrate 4.2 g 2%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 2.9 g 10%
- Sugars 4.1 g —
- Sodium 10 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 71.7 µg 8%
- Vitamin C 41 mg 46%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 1.8 mg 11%
- Pantothenic acid (B5) 0.11 mg 2%
- Vitamin B6 0.12 mg 7%
- Biotin (B7) 0.1 µg 0%
- Folate (B9) 27 µg 7%
- Vitamin B12 0 µg 0%
- Choline 14.1 mg 3%
Minerals
- Calcium 47.4 mg 4%
- Iron 0.25 mg 1%
- Magnesium 14 mg 3%
- Phosphorus 42.6 mg 3%
- Potassium 392 mg 8%
- Zinc 0.18 mg 2%
- Copper 0.03 mg 3%
- Manganese 0.14 mg 6%
- Selenium 0.5 µg 1%
- Iodine 0.5 µg 0%
Similar foods
Questions about Swede
Do you need to peel swede before cooking it?
Yes: cut off the top and root, then use a sturdy knife to remove the thick skin, including the waxed outer layer if present. Cut the flesh into even pieces so it cooks at the same rate.
How do you roast swede so it browns rather than dries out?
Cut it into roughly 2 cm chunks, toss with oil and roast at 200 °C for 35–45 minutes, turning once. It is ready when tender inside and browned at the edges.
How long does swede take to boil for mash?
Boil peeled, evenly cut chunks in salted water for about 20–25 minutes, until a knife slides in easily. Drain very well, then mash with butter and black pepper; a little nutmeg works well too.
How should you store swede?
Keep a whole swede in a cool, dark, dry place; it will generally keep for several weeks. Wrap cut pieces and refrigerate them, then use within a few days.
Can you freeze cooked swede?
Yes. Mash it, cool it promptly, and freeze in meal-sized portions in a sealed container. Defrost in the fridge and reheat until piping hot, stirring so it warms evenly.
What goes well with swede, and what is it used for in traditional dishes?
Swede is good with carrots, potatoes, butter, pepper and nutmeg, and makes a hearty addition to soups and stews. In Scotland, mashed swede is called neeps and is traditionally served with haggis and tatties.
Can you use turnip instead of swede?
Yes, especially in soups and stews, but turnip is usually sharper and less sweet, and softens faster, so add it later in the cooking. For mash, swede has a denser, sweeter flavour.
Source: Frida (Denmark) 519 · per 100 g · carbohydrate per EU label, fibre excluded
