Rutabaga (raw) nutrition facts
Per 1 large rutabaga · 772 g
of a 2,000 cal day
- Protein8.3g11% of calories
- Carbs67g86% of calories
- Fat1.2g3% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Rutabaga (raw) (1 large rutabaga, 772 g) has 286 calories, with 8.3 g of protein, 67 g of carbohydrates and 1.2 g of fat. Most of its energy comes from carbs (86% of calories). It is high in dietary fiber (63% DV), Vitamin C (214% DV) and thiamine (58% DV).
High in
20%+ of the daily value
- Dietary fiber63%
- Vitamin C214%
- Thiamine58%
- Riboflavin (B2)24%
- Niacin34%
- Vitamin B659%
Good source of
10–19% of the daily value
- Vitamin E15%
- Zinc17%
- Selenium10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 large rutabaga (772 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 193 mg | 214% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 1 mg | 58% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 5 mg | 34% |
| Vitamin B6 | 1 mg | 59% |
| Folate (B9) | 162 μg | 41% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 109 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 332 mg | 33% |
| Iron | 3 mg | 42% |
| Potassium | 2,355 mg | 50% |
| Magnesium | 154 mg | 37% |
| Phosphorus | 409 mg | 58% |
| Zinc | 2 mg | 17% |
| Copper | 0.2 mg | 27% |
| Manganese | 1 mg | 44% |
| Selenium | 5 μg | 10% |
Full breakdown · 37 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 8 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 12 g | — |
| Galactose | 0 g | — |
| Glucose | 18 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 108 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 3 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 72 cal
Rutabaga (cooked, boiled, drained, unsalted)1 cup, mashed−214 cal - 36 calRutabaga (cooked, boiled, drained, salted)½ cup, mashed−250 cal
- 35 calMargaret Holmes Diced Rutabagas½ cup−251 cal
- 25 calSeabrook Farms Rutabagas¾ cup−261 cal
- 30 calSunshine Rutabagas, Diced½ cup−256 cal
- 35 calWegmans Rutabagas, Cleaned and Cut¾ cup−251 cal
Burning 286 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 54minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Rutabaga (raw)?
One serving of Rutabaga (raw) (1 large rutabaga) has 286 calories, which works out to 37 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Rutabaga (raw) high in protein?
Not especially. It has 8.3 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Rutabaga (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 86% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Rutabaga (raw)?
93 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Rutabaga (raw)?
34 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
