Rutabagas
Categories
| Macros | per 100 g |
|---|---|
| Calories | 34 kcal |
| Protein | 1.0 g |
| Fat | 0.2 g |
| Carbs | 8.6 g |
Rutabaga is a root vegetable — a cross between a turnip and a wild cabbage — typically eaten cooked, though it can also be consumed raw when grated or sliced thin. It is a cold-weather staple in Northern European and North American cuisines, commonly roasted, mashed, or added to stews and soups. Per 100 g, raw rutabaga provides 34 kcal, 1 g of protein, 0.2 g of fat, 8.6 g of carbohydrates and 2.4 g of dietary fibre, with 4.5 g coming from sugars. It is a notable source of potassium (305 mg per 100 g), vitamin C (31 mg per 100 g) and vitamin A (58 mcg per 100 g). Rutabaga is compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, mediterranean and low-FODMAP dietary patterns.
How many calories in rutabaga?
Raw rutabaga contains 34 kcal per 100 g, making it a relatively low-calorie root vegetable. A typical 150 g serving would provide around 51 kcal.
How much vitamin C is in rutabaga?
Rutabaga contains 31 mg of vitamin C per 100 g, which is a meaningful amount for a root vegetable. Note that cooking can reduce vitamin C content, so raw preparations retain more of it.
Is rutabaga keto-friendly?
Rutabaga is listed as keto-compatible, with 8.6 g of carbohydrates and 2.4 g of fibre per 100 g, giving a net carb figure of around 6.2 g. Portion size still matters on a strict ketogenic diet, but rutabaga is generally considered a more keto-suitable root vegetable than potato or parsnip.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 34.0 kcal |
| Protein | 1.0 g |
| Fat | 0.16 g |
| Carbs | 8.6 g |
| Sugars | 4.5 g |
| Fiber | 2.4 g |
| Starch | 0.40 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.027 g |
| Monounsaturated | 0.025 g |
| Polyunsaturated | 0.088 g |
| Trans | 0 g |
| Omega-3 | 0.030 g |
| Omega-6 | 0.018 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 47.0 mg |
| Iron | 0.25 mg |
| Magnesium | 14.0 mg |
| Phosphorus | 42.6 mg |
| Potassium | 305 mg |
| Sodium | 12.0 mg |
| Zinc | 0.24 mg |
| Copper | 0.030 mg |
| Manganese | 0.13 mg |
| Selenium | 0.70 mcg |
| Iodine | 0.50 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 58.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 31.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.30 mg |
| Vitamin K | 0.30 mcg |
| Thiamin (B1) | 0.090 mg |
| Riboflavin (B2) | 0.040 mg |
| Niacin (B3) | 1.2 mg |
| Pantothenic acid (B5) | 0.11 mg |
| Vitamin B6 | 0.12 mg |
| Folate (B9) | 27.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 14.1 mg |
