Calories in swede: 24 kcal per 100 g

Q: How many calories are in a portion of swede?

A typical portion (80 g, one of your five a day) gives 19 kcal. Per 100 g the figure is 24 kcal.

Q: Is swede high in vitamin C?

Yes. Swede, flesh only, raw has 31 mg vitamin C per 100 g, 39 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals does swede have most of?

By share of the daily reference intake: vitamin C (31 mg, 39 %), folate (0.031 mg, 16 %) and vitamin B6 (0.21 mg, 15 %) per 100 g.

Q: Is swede high in salt?

No. Salt is 0.04 g per 100 g, which is very low under UK rules.

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.

0.24 gFat

0.56 gProtein

4 gCarbohydrate

1.5 gFibre

73 gWater

0.7 gMinerals and the rest

0.24 gFat
0.56 gProtein
4 gCarbohydrate
1.5 gFibre
73 gWater
0.7 gMinerals and the rest

Below average for vegetables

Swede is 24 kcal per 100 g. The 240 vegetables in this database average 59.9.

Swede24

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion3.9 g

Salt, per portion0.03 g

Vitamins and minerals in swede

One of the 21 reach the “high in” level: vitamin C.

31 %

Vitamin C

24.8 mg in an 80 g portion

51st of 216 vegetables

Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.

Folate0.0248 mg12 %

Vitamin B60.17 mg12 %

Thiamin (vitamin B1)0.12 mg11 %

Potassium136 mg6.8 %

Niacin (vitamin B3)1 mg6.5 %

Only a trace

Vitamin E
Riboflavin

None recorded

Vitamin D
Vitamin B12

Show all 21 with amounts

Vitamin C24.8 mg, 31 %

Folate0.0248 mg, 12 %

Vitamin B60.17 mg, 12 %

Thiamin (vitamin B1)0.12 mg, 11 %

Potassium136 mg, 6.8 %

Niacin (vitamin B3)1 mg, 6.5 %

Vitamin A0.0464 mg, 5.8 %

Calcium42.4 mg, 5.3 %

Phosphorus32 mg, 4.6 %

Manganese0.08 mg, 4 %

Chloride24.8 mg, 3.1 %

Zinc0.24 mg, 2.4 %

Vitamin K0.0016 mg, 2.1 %

Magnesium7.2 mg, 1.9 %

Pantothenic acid (vitamin B5)0.09 mg, 1.5 %

Selenium0.0008 mg, 1.5 %

Copper0.01 mg, 0.8 %

Iron0.08 mg, 0.6 %

Biotin0.00008 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What swede doesn’t give you. And where to find it.

No recorded vitamin D, and only 1.8 % of the selenium reference intake and 3 % of the zinc reference intake per 100 g.

Vitamin D

0mgin swede

Find it inBloater, grilled500 % per 100 g

Selenium

1.8%in swede, per 100 g

Find it inKidney, pig, fried491 % per 100 g

Zinc

3%in swede, per 100 g

Find it inOysters, raw592 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Swede against other vegetables

Per 100 g, cabbage (green, boiled) has the most vitamin C in this comparison, followed by onions (dried, raw).

45mg

33mg

31mg

15mg

11mg

Cabbage, green, boiled+14 mg

Onions, dried, raw+2 mg

Mustard and cress, raw+2 mg

Swede, flesh only, rawthis page

Courgette, fried−16 mg

Gherkins, raw−20 mg

All values per 100 g, from the same dataset. Differences are against swede.

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Questions about swede

What the numbers say to the questions people actually search.

How many calories are in a portion of swede?

A typical portion (80 g, one of your five a day) gives 19 kcal. Per 100 g the figure is 24 kcal.

Is swede high in vitamin C?

Yes. Swede, flesh only, raw has 31 mg vitamin C per 100 g, 39 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does swede have most of?

By share of the daily reference intake: vitamin C (31 mg, 39 %), folate (0.031 mg, 16 %) and vitamin B6 (0.21 mg, 15 %) per 100 g.

Is swede high in salt?

No. Salt is 0.04 g per 100 g, which is very low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-359, Swede, flesh only, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: IFR, The nutritional composition of retail vegetables in the UK, 1984-1987; Vitamin K1 from Bolton-Smith et al, Br.J. Nutr 83, 2000. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 73 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.