Does Swede Count as 5 a Day?

December 14, 2025 •

3 min read

According to official guidelines from the NHS, an estimated 67% of adults and 80% of children in the UK do not consume enough fruits and vegetables daily. Many are left wondering which foods contribute towards their target, especially less common vegetables like swede.

Quick Summary

Swede, also known as rutabaga, counts as one of your '5 a day' portions in the UK, unlike starchy foods like white potatoes. A standard adult portion is 80g. The vegetable offers significant nutritional benefits, including high levels of vitamin C and dietary fibre.

Key Points

Yes, it counts: Swede, also known as rutabaga, contributes one portion towards your '5 a day' total, unlike starchy foods like potatoes.
Portion size is 80g: A standard adult portion of swede is 80g, whether it is fresh, frozen, or cooked.
Packed with nutrients: Swede is an excellent source of vitamin C, dietary fibre, and potassium, all essential for good health.
Versatile in cooking: You can mash, roast, boil, or grate swede to add nutritional value and flavour to a variety of meals.
Not a starchy staple: It counts towards the vegetable count because it is typically eaten alongside the main starchy carbohydrate of a meal, not as a replacement.
Easy to incorporate: Adding swede to soups, stews, casseroles, or roasts is a simple way to increase your daily vegetable intake.

Yes, Swede Does Count Towards Your 5 A Day

Official health advice, including from the NHS in the UK, confirms that swede contributes to your '5 a day' total. This is because it is typically eaten in addition to the starchy component of a meal, rather than replacing it, unlike a food like a white potato. A single portion of swede for an adult is officially measured as 80g.

Swede vs. Starchy Foods

The reason for swede's inclusion while white potatoes are excluded often causes confusion. While both are root vegetables, they are classified differently based on their primary nutritional role in a meal. White potatoes, yams, and cassava are considered starchy staples and are typically used to provide carbohydrates, much like bread, pasta, or rice. In contrast, swede and other root vegetables like sweet potatoes, parsnips, and turnips are categorised as vegetables that supplement the meal. This distinction is crucial for hitting the daily fruit and vegetable target, which is intended to increase the intake of diverse vitamins, minerals, and fibre.

Nutritional Benefits of Swede

Beyond just counting towards your daily goal, swede is a powerhouse of nutrients. Just one 100g serving can provide a significant portion of your recommended daily intake of Vitamin C, a vital nutrient for immune system function and skin health. It is also an excellent source of dietary fibre, which is important for digestive health and can help promote a feeling of fullness. Other key nutrients found in swede include:

Potassium: Supports healthy blood pressure levels.
Calcium, Magnesium, and Manganese: Essential for maintaining strong bones.
Antioxidants: Contains compounds like glucosinolates, which may help protect against certain cancers.

How to Get Your Swede Portion

Incorporating swede into your diet is simple and versatile. It can be prepared in many ways, from boiling and mashing to roasting, making it an easy addition to many family meals.

Ideas for serving swede:

Mashed Swede (Neeps): A traditional Scottish side dish, often served alongside haggis, made by mashing boiled swede with butter and seasoning.
Roasted: Cut into chunks and roast with other root vegetables like carrots and parsnips.
Soups and Stews: Dice and add to hearty soups, casseroles, and stews to add flavour and nutrition.
Salads: Finely grate raw swede to add a crunchy texture to a coleslaw or salad.
Pies: Use mashed swede as a topping for savoury pies, offering a nutritious alternative to a potato topping.

Swede vs. Other Root Vegetables

Here is a comparison of swede with other common root vegetables and their status regarding the '5 a day' guideline:


Vegetable	'5 a day' Status	Primary Function in Diet	Flavour Profile	Typical Portion Size	Nutrient Profile	Texture	Preparation Method
Swede	Counts (80g)	Eaten alongside starch	Sweet, earthy, mild	80g	High in Vitamin C, Fibre	Firm, creamy when cooked	Roast, boil, mash, grate
White Potato	Does Not Count	Starchy staple	Neutral	Varies	High in Starch, Vitamin C, Potassium	Starchy, fluffy when cooked	Boil, roast, mash, chip
Sweet Potato	Counts (80g)	Eaten alongside starch	Sweet	80g	High in Vitamin A, Fibre	Soft, moist, creamy	Roast, bake, mash, fry
Parsnip	Counts (80g)	Eaten alongside starch	Sweet, aromatic	80g	High in Fibre, Vitamin C	Starchy, fibrous	Roast, mash, soup
Turnip	Counts (80g)	Eaten alongside starch	Peppery, slightly bitter	80g	High in Vitamin C, Calcium	Firm, watery	Boil, roast, mash

Final Thoughts

Including swede in your meals is an excellent way to boost your vegetable intake and help meet your '5 a day' target. Its versatility and nutritional value make it a healthy and delicious choice for a wide range of dishes. Whether mashed, roasted, or added to soups, this hardy winter vegetable is a simple and effective addition to a balanced diet. Remember, the key is to eat a variety of fruits and vegetables to gain the widest range of nutrients, and swede is a solid player on the team.

Conclusion

In summary, yes, swede does count as one of your '5 a day' portions, with the official serving size being 80g. Its rich nutritional profile, particularly its high levels of vitamin C and fibre, makes it a valuable addition to a healthy diet. The key distinction from starchy staples like white potatoes is that swede is typically consumed as a vegetable accompaniment, helping you reach your daily quota of diverse plant-based foods. So next time you're planning a meal, remember that this underrated root vegetable is a simple and effective choice for hitting your health goals.

: https://realfood.tesco.com/article/health/a-simple-guide-to-5-a-day.html

Frequently Asked Questions

The official portion size of swede for an adult is 80g. This is the same for many fresh, frozen, or tinned fruits and vegetables.

Swede counts because it is generally eaten as a vegetable accompaniment, while white potatoes are considered a starchy food, which typically replaces a main source of carbohydrates like rice or pasta. Sweet potatoes, parsnips, and turnips also count for this reason.

No, swede counts towards your '5 a day' regardless of whether it is fresh, frozen, or cooked. Just ensure it is cooked and served healthily without excessive salt, fat, or sugar.

No, while they are related members of the cabbage family and are sometimes confused, they are different vegetables. Swedes are larger, have a more yellowish flesh, and a sweeter, earthier flavour, whereas turnips are smaller, have white flesh, and a more peppery taste.

No, while swede is nutritious, experts recommend eating a variety of different fruits and vegetables to get the widest possible range of vitamins, minerals, and fibre. For example, beans and pulses only count once, regardless of quantity.

Boiling can cause some water-soluble vitamins, like vitamin C, to leach into the cooking water. However, cooking can also increase the bioavailability of certain nutrients. Roasting, steaming, or microwaving can help retain more nutrients.

Yes, swede is rich in nutrients like vitamin C, fibre, and potassium. These contribute to immune function, digestive health, and can help maintain healthy blood pressure.