Never heard of swede (rutabaga)? Well, it's time you get to know this vegetable, it's low-carb friendly!
Swede (aka Rutabaga) is commonly used in paleo diet meals as a replacement for potatoes. Swede is high in potassium, which is a mineral often deficient in low-carb diets. Unlike sweet potatoes, it's relatively low in carbs.
Trialed & tested for best results
Optimized for nutrition
Never feel hungry
Track all macros including net carbs
Create your own meals
Track ketones, blood glucose & lipids
Stay hydrated with water tracking
Track your mood & energy levels
Calculate your ideal fat, protein & carb intake
Set any goal: weight loss, maintenance or weight gain
Your macros update based on your progress
Monitor your macros, water intake, mood & energy
Body weight, body fat and body measurements
Ketones, blood glucose & lipids
Expert articles to help you make informed choices
Guides & free diet plans
New daily content
Complete Keto Diet guide
Integrated shopping basket
Restaurants & guide to eating out
Just for comparison, here is a quick overview of the average net carbs of similar vegetables (per 100 g):
- sweet potatoes: 17 g net carbs
- parsnip: 13 g net carbs
- potatoes: 10-17 g net carbs depending on type
- celery root: 7 g net carbs
- carrot: 6.8 g net carbs
- swede: 5.6 g net carbs
However, if you aim for even less carbs, try fries from these:
- turnip: 3.9 g net carbs
- kohlrabi: 2.6 g net carbs
- parsley root: 1.7 g net carbs
After a few (some failed) cooking experiments, I found that swede was the best alternative for potatoes. But don't expect the same taste and crispiness of potato fries, they won't be as crispy as starchy potatoes.
I also tried fries from other vegetables: Turnip and kohlrabi fries had more water content and the texture was a bit too soft and chewy for fries, but they are still good for those who want to save more carbs. Parsley root fries tasted great but they may not be easy to find (at least not in the UK). Just make sure you don't get parsnips - they look the same but the carbs content is a lot higher!
UPDATE: Based on your feedback, frying a rutabaga is not ideal. Stick with the oven method to make sure you don't burn it. Also, you may need to adjust the time depending on your oven.
Allergy information for The Best Low-Carb French Fries
✔ Gluten free
✔ Dairy free
✔ Nut free
✔ Pork free
✔ Avocado free
✔ Coconut free
✔ Fish free
✔ Shellfish free
Nutritional values (per serving)
Net carbs9.6 grams
Calories from carbs 35%, protein 6%, fat 59%
Total carbs13.2 gramsFiber3.6 gramsSugars6.7 gramsSaturated fat5.7 gramsSodium309 mg(13% RDA)Magnesium31 mg(8% RDA)Potassium466 mg(23% EMR)
Ingredients (makes 4 servings)
- 1 large swede (600 g/ 1.3 lb)
- 2 tbsp extra virgin coconut oil or other cooking oil
- 1/2 tsp paprika
- dash freshly ground black pepper
- 1/2 tsp sea salt
- Optional: 1/4 tsp ground cloves
Do you like this recipe? Share it with your friends!
Let us know what you think, rate this recipe!