Is swede low in calories?

December 2, 2025 •

3 min read

According to nutritional data, boiled swede contains as few as 11-36 calories per 100 grams, confirming that is swede low in calories. This makes the versatile root vegetable an excellent choice for anyone looking to manage their weight or boost their nutrient intake without adding excessive energy to their meals.

Quick Summary

Swede is a naturally low-calorie root vegetable, with a typical portion of 100 grams containing significantly fewer calories than a potato. It is also an excellent source of fiber and essential nutrients like Vitamin C and potassium, making it a nutritious and filling addition to any balanced diet.

Key Points

Low Calorie: Boiled swede can contain as few as 11-34 calories per 100g, making it a great option for weight control.
Nutrient-Dense: It is an excellent source of Vitamin C, potassium, and fiber, contributing to immune and digestive health.
Potato Alternative: With a significantly lower calorie and carbohydrate count, swede is a healthier swap for potatoes in many dishes.
Health Benefits: The glucosinolates in swede offer anti-inflammatory and antioxidant properties.
Cooking Matters: To keep it low-calorie, opt for boiling, steaming, or roasting with minimal fat instead of mashing with cream or butter.
High in Fiber: The dietary fiber promotes fullness, which can assist in appetite control and weight loss efforts.

Understanding Swede's Calorie Content

Swede, also known as rutabaga in the United States, is a humble but nutritionally potent root vegetable. Its status as a low-calorie food is well-established, with the exact count varying slightly depending on whether it is raw or cooked. For example, raw swede contains approximately 36 calories per 100g, while a similar portion that has been boiled may contain as little as 11 to 34 calories. This significant difference in caloric value compared to other common starchy vegetables makes it a powerful ally for weight management.

The low-calorie density is attributed to swede's high water content and lower carbohydrate count. When preparing swede, it's important to consider cooking methods, as adding butter, cream, or other high-fat ingredients can increase the calorie count. Simply boiling, steaming, or roasting with a minimal amount of oil are the best ways to keep it in its low-calorie state.

Nutritional Profile: More Than Just Low Calories

Beyond its low-calorie status, swede offers a rich profile of essential vitamins and minerals that contribute to overall health. It is particularly high in Vitamin C, with 100g providing a significant portion of the recommended daily intake. This nutrient is crucial for immune system function, skin health, and acting as a powerful antioxidant. Swede is also a good source of potassium, which is vital for regulating blood pressure and supporting cardiovascular health.

Additionally, swede contains beneficial compounds called glucosinolates, which are known for their antioxidant and anti-inflammatory properties. The dietary fiber in swede aids in digestion and helps to promote feelings of fullness, which can assist with appetite control and weight loss efforts. For those looking to manage their carbohydrate intake, swede offers a delicious and satisfying alternative to higher-carb root vegetables.

Health Benefits of Incorporating Swede

Supports Weight Loss: The combination of low calories and high fiber helps you feel full without consuming excess energy.
Boosts Immune Function: The high Vitamin C content helps to strengthen the body's natural defenses.
Aids Digestive Health: Dietary fiber promotes regular bowel movements and supports a healthy gut microbiome.
Supports Heart Health: Potassium helps to regulate blood pressure and reduce cardiovascular risk.
Provides Antioxidant Support: Glucosinolates and Vitamin C help combat oxidative stress and inflammation in the body.

Swede vs. Other Root Vegetables: A Comparison

Understanding how swede stacks up against other popular root vegetables can help you make informed dietary choices. Here is a nutritional comparison based on typical serving sizes.


Nutrient (per 100g, cooked)	Swede	Potato (boiled)	Carrot (boiled)
Calories	11-34 kcal	87 kcal	35 kcal
Carbohydrates	2.3-6.1g	20g	8.2g
Protein	0.3-0.9g	1.9g	0.8g
Fat	<0.1g	0.1g	0.2g
Fiber	0.7-3g	2.2g	2.8g
Vitamin C	Good Source	Present	Present
Potassium	Good Source	Excellent Source	Good Source

Note: Nutritional values can vary based on preparation and variety.

As the table shows, swede offers a significant calorie saving compared to potatoes, with similar or better performance in some nutrient categories when compared to carrots. Its versatility means it can be a great, lower-carb substitute for potatoes in many recipes.

Cooking Methods for Low-Calorie Swede

To maintain its low-calorie status, the way you cook swede is key. Simple preparation methods are best to preserve its natural flavors and nutritional benefits. For a classic and healthy option, try a simple Swede Mash. Peel and dice the swede, boil until tender, then mash with a splash of milk and a little seasoning instead of butter and cream. You can also mix it with carrots for a sweeter, more vibrant mash.

Another great option is to Roast Swede. Dice the vegetable, toss with a light coating of olive oil and your favorite herbs (rosemary and thyme work well), then roast until tender and slightly caramelized. This brings out its natural sweetness. For a warming winter dish, add cubed swede to soups and stews. It will absorb the flavors of the broth while adding bulk and nutrients without extra calories.

For a more detailed comparison of root vegetables and their health implications, you can read more at Harvard Health.

Conclusion

In summary, swede is undoubtedly a low-calorie vegetable, making it an excellent component of a healthy, balanced diet. Its combination of low energy density, high fiber content, and abundant vitamins and minerals means it supports weight management and contributes significantly to overall wellness. By choosing simple, low-fat cooking methods, you can enjoy all the benefits this versatile root vegetable has to offer while keeping your meals light and nutritious.

Frequently Asked Questions

The calorie count for cooked swede can range from 11 to 34 calories per 100g, depending on the specific cooking method and source.

Yes, swede is an excellent vegetable for weight loss because it is low in calories and high in fiber. The fiber helps you feel full and satisfied for longer, reducing overall calorie intake.

Swede is significantly lower in calories and carbohydrates than a potato. A 100g portion of boiled swede has much fewer calories than a similar portion of boiled potato.

While both are root vegetables, swede (rutabaga) is a hybrid of a turnip and cabbage. Swede is typically larger with a yellow flesh, while turnips are smaller with white flesh. Swede is generally less watery than a turnip.

Key health benefits include boosting the immune system due to its high Vitamin C content, aiding digestion with its fiber, and supporting heart health through potassium.

Yes, swede is a great substitute for potato in many recipes. It can be roasted, mashed, or boiled in much the same way, offering a lower-calorie and lower-carb alternative.

The best methods are boiling, steaming, or roasting with a minimal amount of healthy oil. Avoid adding excessive butter, cream, or cheese to keep the calorie count low.