A Swede, also known as a Rutabaga in North America, is a root vegetable that belongs to the Brassicaceae family, which includes vegetables like cabbage and turnips. Swedes are typically round or oval in shape, with a purple or yellowish-brown skin and a creamy yellow flesh. They are commonly consumed in various culinary dishes and are known for their earthy, sweet flavor. Nutritious vegetable swede is favori of people for die

Why It is Known as Nutritious Vegetable Swede

Here are the approximate nutritional values for 100 grams of raw Swede:

  • Calories: 37 kcal
  • Carbohydrates: 8.4 grams
  • Fiber: 2.3 grams
  • Sugars: 4.5 grams
  • Protein: 0.9 grams
  • Fat: 0.2 grams
  • Vitamins and minerals:
    • Vitamin C: 21 mg (35% of the recommended daily intake)
    • Vitamin A: 0 IU
    • Vitamin K: 0.3 mcg
    • Folate: 7 mcg
    • Potassium: 305 mg
    • Magnesium: 11 mg
    • Calcium: 43 mg
    • Iron: 0.4 mg

Swedes are a nutritious vegetable, rich in vitamin C, fiber, and various minerals like potassium. They are a good addition to a balanced diet and can be prepared in various ways, including boiling, roasting, mashing, or adding to soups and stews.

What is benefits of Swede?

Swedes, also known as rutabagas, offer several health benefits when incorporated into a balanced diet. Here are some of the benefits of consuming swedes:

  1. Nutrient-Rich: Swedes are a good source of vitamins and minerals, particularly vitamin C, potassium, and fiber. These nutrients are essential for overall health and can help support your immune system, regulate blood pressure, and promote digestive health.
  2. Antioxidant Properties: Swedes contain antioxidants, including vitamin C, which can help protect cells from oxidative stress and reduce the risk of chronic diseases.
  3. Weight Management: Swedes are low in calories and high in fiber, which can help you feel full and satisfied. This can aid in weight management by reducing overall calorie intake.
  4. Digestive Health: The fiber in swedes can promote digestive health by preventing constipation and supporting a healthy gut microbiome.
  5. Heart Health: Potassium is an essential mineral found in swedes that helps regulate blood pressure. A diet rich in potassium can contribute to cardiovascular health by reducing the risk of hypertension and related conditions.
  6. Bone Health: Swedes contain small amounts of calcium and magnesium, which are important for maintaining strong bones and preventing osteoporosis.
  7. Immune Support: The vitamin C content in swedes plays a role in supporting the immune system by helping the body produce collagen, which is necessary for the skin, cartilage, and bones.
  8. Low Glycemic Index: Swedes have a low glycemic index (GI), which means they have a slow and steady impact on blood sugar levels. This can be beneficial for individuals with diabetes or those looking to manage blood sugar.
  9. Versatile in Cooking: Swedes can be prepared in various ways, from roasting and mashing to adding them to soups and stews. Their versatility makes it easy to include them in a wide range of dishes.
  10. Dietary Variety: Including swedes in your diet can add variety to your meals, which is important for a balanced and nutritious eating plan.

It’s worth noting that individual nutritional needs and preferences vary, so it’s essential to include a variety of vegetables in your diet to ensure you get a wide range of nutrients. Swedes can be a healthy and tasty addition to your meals, contributing to your overall well-being when consumed as part of a balanced diet.

How many gram of swede should be consumed in a day?

The recommended daily intake of swede, like any vegetable, can vary depending on individual factors, including age, sex, activity level, and overall dietary goals. However, there are some general guidelines you can follow as part of a balanced diet:

  1. Serving Size: A standard serving size for vegetables, including swedes, is about 1/2 to 1 cup of cooked vegetables or 1 to 2 cups of raw vegetables. This can vary depending on how the swede is prepared.
  2. Daily Vegetable Intake: In many dietary guidelines, it’s recommended that adults aim to consume at least 2 to 3 cups of vegetables per day. This can be a combination of different vegetables, not just swedes.
  3. Variety is Key: It’s essential to consume a variety of vegetables to ensure you get a wide range of nutrients. Don’t rely solely on swedes but incorporate them into your overall vegetable intake.
  4. Individual Needs: Individual dietary needs can vary widely, so it’s a good idea to consult with a healthcare provider or a registered dietitian to determine the ideal vegetable intake for your specific circumstances.

Remember that the daily recommended intake of vegetables is just a guideline, and your specific requirements may differ. It’s also crucial to consider your overall diet, including other food groups, to ensure you are meeting your nutritional needs.

Here’s a simple and nutritious swede recipe that is low in calories

Here’s a recipe for a low-calorie and nutrient-rich Swede and Carrot Salad:


  • 2 medium-sized swedes, peeled and grated
  • 2 large carrots, peeled and grated
  • 1/2 cup finely chopped fresh parsley
  • 1/4 cup finely chopped red onion
  • 2 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • Salt and pepper to taste


  1. Start by grating the swedes and carrots. You can use a box grater or a food processor with a grating attachment for this task. Place the grated swedes and carrots in a large mixing bowl.
  2. Add the finely chopped parsley and red onion to the grated vegetables. These ingredients will add freshness and flavor to the salad.
  3. In a small bowl, whisk together the lemon juice and extra-virgin olive oil to create the dressing. Season the dressing with a pinch of salt and a dash of pepper. Adjust the seasoning to your taste.
  4. Drizzle the dressing over the grated swede, carrot, parsley, and red onion mixture in the large bowl.
  5. Toss everything together gently to ensure the vegetables are well coated with the dressing.
  6. Taste the salad and adjust the seasoning if needed, adding more salt, pepper, or lemon juice according to your preference.
  7. Let the salad sit for about 10-15 minutes before serving. This will allow the flavors to meld together and the vegetables to absorb the dressing.
  8. Serve the Swede and Carrot Salad as a side dish or a light and refreshing appetizer.

This Swede and Carrot Salad is not only low in calories but also rich in nutrients. Swedes and carrots provide vitamins, minerals, and dietary fiber, while the fresh parsley adds a burst of flavor and additional nutrients. The lemon and olive oil dressing enhances the taste without adding excessive calories. Enjoy this salad as a healthy addition to your meals or as a light snack.

Scientific Article about Swede

Storage of fresh-cut swede and turnip in modified atmosphere: effects on vitamin C, sugars, glucosinolates and sensory attributes by Helland et al.

This article explores the impact of modified atmosphere storage on fresh-cut swede and turnip, with a focus on changes in vitamin C content, sugar levels, glucosinolate compounds, and sensory characteristics.

Researchers investigated how different storage conditions, such as modified atmospheres (altered levels of oxygen and carbon dioxide), affect the quality and nutritional properties of these root vegetables. Specifically, they examined:

  1. Vitamin C Content: The study assessed how vitamin C levels change during storage under modified atmospheres. Vitamin C is an essential antioxidant that plays a role in human health.
  2. Sugar Levels: The research looked into the alterations in sugar content, which can influence the taste and overall quality of the vegetables.
  3. Glucosinolates: Glucosinolates are bioactive compounds found in cruciferous vegetables like swede and turnip. The study likely explored whether and how these compounds change during storage.
  4. Sensory Attributes: The sensory attributes of the vegetables, including taste, texture, and appearance, were evaluated to determine how storage conditions affect the overall consumer experience.

The findings of this research can provide valuable insights for the food industry, helping to optimize storage conditions for fresh-cut swede and turnip to maintain their nutritional value and sensory appeal over time.


Helland, H. S., Leufvén, A., Bengtsson, G. B., Skaret, J., Lea, P., & Wold, A. B. (2016). Storage of fresh-cut swede and turnip in modified atmosphere: effects on vitamin C, sugars, glucosinolates and sensory attributes. Postharvest Biology and Technology111, 150-160.

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