Swede Mash Nutrition Facts: Calories, Macros & Health Benefits
Summary: Swede Mash contains 110 calories, 1.1g protein, 7.5g carbs, and 9g fat per one cup (150g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 110 kcal | 6% |
| Protein | 1.1g | 2% |
| Carbohydrates | 7.5g | 3% |
| Total Fat | 9.0g | 12% |
| Fiber | 2.0g | 7% |
| Sugar | 4.0g | -- |
| Saturated Fat | 6.0g | 30% |
| Cholesterol | 26.0mg | 9% |
| Sodium | 200.0mg | 9% |
| Potassium | 15.0mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 270.0mg | 1500% |
| Magnesium | 0.30mg | 0% |
| Zinc | 50.0mg | 455% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.09mcg | 4% |
| Folate | 19.0mcg | 5% |
| Vitamin E | 0.50mg | 3% |
| Vitamin K | 0.02mcg | 0% |
| Phosphorus | 80.0mg | 6% |
Is Swede Mash Good for You?
Swede Mash provides 110 calories per one cup (150g) with 1.1g protein, 7.5g carbohydrates, and 9g fat. It is a source of saturated fat (30% dv), iron (1500% dv), zinc (455% dv).
Creamy mashed rutabaga finished with rich, nutty brown butter; a classic side in British and Scandinavian cuisine.
Key Health Benefits of Swede Mash
- Saturated Fat (30% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1500% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (455% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (35% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Swede Mash Nutrition with Gram
Use Gram to log swede mash 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 swede mash?
Swede Mash contains 110 calories per one cup (150g).
How much protein is in swede mash?
Swede Mash provides 1.1g of protein per one cup (150g).
How many carbs are in swede mash?
Swede Mash has 7.5g of carbohydrates per one cup (150g).
Is swede mash good for tracking nutrition?
Yes. Swede Mash can be logged by calories, macros, and micronutrients in the Gram app.
How should I use swede mash in a meal plan?
Use Swede Mash 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 swede mash and thousands of other foods with the Gram app.