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Mashed Swede Calories, Macros & Key Nutrients

Mashed Swede contains 35 kcal per 100g, with 0.5g of protein, 6.5g of carbohydrates, and 1.0g of fat. Low in fat, with just 1.0g per 100g. A low-calorie choice at 35 kcal per 100g, great for those watching their intake. It is suitable for vegetarians.

  • Contains: Dairy
  • Dietary: Halal, Kosher, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.25mg, Calcium 15.0mg, Vitamin C 6.0mg
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Nutritional Overview

Mashed Swede is a natural whole food enjoyed worldwide as part of a balanced diet. Per 100g serving, it provides 35 kcal of energy, 0.5g of protein, 6.5g of carbohydrates, and 1.0g of fat.

With just 1.0g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 4.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

Each 100g serving provides 1.5g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

At just 35 kcal and 1.0g of fat per 100g, this meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat option that can support weight management goals. It can be included generously in calorie-controlled meals without significantly increasing overall energy intake.

Each 100g serving contains 0.20g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Mashed Swede is suitable for vegetarian, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Rather than guess, the real number for Mashed Swede is 35 kcal per 100g. Our calorie checker keeps that logged accurately alongside everything else.

Frequently Asked Questions

How many calories are in Mashed Swede?

Mashed Swede contains 35 kcal per 100g, which is approximately 2% of the recommended daily intake of 2,000 kcal for an average adult. This meets the UK/EU "low calorie" nutrition-claim threshold.

Is Mashed Swede a good source of protein?

Mashed Swede contains 0.5g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Supervalu Cooked Irish Ham, Harðfiskur (dried fish jerky), Soy Protein Isolate, or other protein-rich foods.

Is Mashed Swede low in fat?

Yes, Mashed Swede contains only 1.0g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Mashed Swede low in sugar?

Yes, Mashed Swede has only 4.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Mashed Swede low in salt?

Yes, Mashed Swede contains only 0.20g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Mashed Swede high in fibre?

Yes, Mashed Swede provides 1.5g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Mashed Swede suitable for vegetarians?

Yes, Mashed Swede is suitable for a vegetarian diet, though it is not vegan as it may contain dairy, eggs, or other animal by-products.

Does Mashed Swede contain any allergens?

Yes, Mashed Swede contains the following allergens: dairy. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Mashed Swede good for weight loss?

With only 35 kcal and 1.0g of fat per 100g, Mashed Swede meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat food that can be a helpful part of a calorie-controlled diet for weight management.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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