Rutabaga (cooked, boiled, drained, unsalted) nutrition facts
Per 1 cup, mashed · 240 g
of a 2,000 cal day
- Protein2.2g11% of calories
- Carbs16g84% of calories
- Fat0.4g5% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Rutabaga (cooked, boiled, drained, unsalted) (1 cup, mashed, 240 g) has 72 calories, with 2.2 g of protein, 16 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (84% of calories). It is high in Vitamin C (50% DV).
High in
20%+ of the daily value
- Vitamin C50%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Thiamine16%
- Niacin11%
- Vitamin B619%
- Potassium11%
- Phosphorus14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, mashed (240 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 45 mg | 50% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 0.5 μg | 0% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 36 μg | 9% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 36 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 43 mg | 4% |
| Iron | 0.4 mg | 5% |
| Potassium | 518 mg | 11% |
| Magnesium | 24 mg | 6% |
| Phosphorus | 98 mg | 14% |
| Zinc | 0.3 mg | 3% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.2 mg | 10% |
| Selenium | 2 μg | 3% |
Full breakdown · 37 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 2 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 24 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Wegmans Rutabagas, Cleaned and Cut41
- Rutabaga (raw)37
- Rutabaga (cooked, boiled, drained, unsalted)30
- Rutabaga (cooked, boiled, drained, salted)30
- Seabrook Farms Rutabagas29
- Margaret Holmes Diced Rutabagas29
- Sunshine Rutabagas, Diced25
Similar foods
Burning 72 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 14minWalking (3.5 mph)
- 9minCycling (moderate)
- 6minRunning (6 mph)
- 10minSwimming laps
Common questions
How many calories are in Rutabaga (cooked, boiled, drained, unsalted)?
One serving of Rutabaga (cooked, boiled, drained, unsalted) (1 cup, mashed) has 72 calories, which works out to 30 calories per 100 g. That is about 3.6% of a 2,000-calorie day.
Is Rutabaga (cooked, boiled, drained, unsalted) high in protein?
Not especially. It has 2.2 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 (cooked, boiled, drained, unsalted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 84% 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 (cooked, boiled, drained, unsalted)?
12 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Rutabaga (cooked, boiled, drained, unsalted)?
9.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
