Mashed Swede Nutrition Facts: Calories, Macros & Health Benefits
Summary: Mashed Swede contains 58 calories, 1.1g protein, 7g carbs, and 2.2g fat per one serving (150g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one serving (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 58 kcal | 3% |
| Protein | 1.1g | 2% |
| Carbohydrates | 7.0g | 3% |
| Total Fat | 2.2g | 3% |
| Fiber | 2.4g | 9% |
| Sugar | 4.2g | -- |
| Saturated Fat | 1.3g | 6% |
| Cholesterol | 6.0mg | 2% |
| Sodium | 190.0mg | 8% |
| Potassium | 22.0mg | 0% |
| Calcium | 11.0mg | 1% |
| Iron | 310.0mg | 1722% |
| Magnesium | 0.20mg | 0% |
| Zinc | 42.0mg | 382% |
| Vitamin C | 0.07mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 0.50mg | 29% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.02mcg | 0% |
| Phosphorus | 18.0mg | 1% |
Is Mashed Swede Good for You?
Mashed Swede provides 58 calories per one serving (150g) with 1.1g protein, 7g carbohydrates, and 2.2g fat. It is a source of iron (1722% dv), zinc (382% dv), vitamin b6 (29% dv).
Traditional mashed rutabaga prepared with butter as a creamy root-vegetable side.
Key Health Benefits of Mashed Swede
- Iron (1722% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (382% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (29% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Mashed Swede Nutrition with Gram
Use Gram to log mashed swede and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in mashed swede?
Mashed Swede contains 58 calories per one serving (150g).
How much protein is in mashed swede?
Mashed Swede provides 1.1g of protein per one serving (150g).
How many carbs are in mashed swede?
Mashed Swede has 7g of carbohydrates per one serving (150g).
Is mashed swede good for tracking nutrition?
Yes. Mashed Swede can be logged by calories, macros, and micronutrients in the Gram app.
How should I use mashed swede in a meal plan?
Use Mashed Swede as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track mashed swede and thousands of other foods with the Gram app.