Rutabaga Nutrition Facts: Calories and Vitamin Content

Rutabaga

200 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

74kcal

Carbohydrate17.2 g %84

Protein2.2 g %11

Fat0.4 g %5

Rutabaga Nutrition Values

Nutrients	100 gr	1 1 Small Whole (~200g)
Calories(kcal)	37	74
Carbohydrate (g)	8.6	17.2
Protein (g)	1.1	2.2
Fat (g)	0.2	0.4
Fiber (g)	2.3	4.6
Cholesterol (mg)	0	0
Sodium (mg)	20	40
Potassium (mg)	305	610
Calcium (mg)	47	94
Iron (mg)	0.5	1
Vitamin A (IU)	2	4
Vitamin C (mg)	25	50

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Rutabaga

Metabolic Effect: Rutabaga has a low glycemic index, providing steady energy without causing sharp blood sugar spikes. Its fiber content supports gut motility and prolongs satiety, which helps maintain a balanced metabolism.
Consumption Recommendation: Eating rutabaga 2-3 times a week, steamed or roasted, is the best way to preserve its nutritional value. It can easily be incorporated into soups, stews, or mashed dishes for variety.
Caution: As a member of the Brassica family, raw rutabaga consumed in large amounts may have goitrogenic effects in individuals with thyroid conditions, so cooking is advised. Those on potassium-restricted diets due to kidney disease should monitor their intake carefully.
Exercise: Consuming rutabaga before moderate-intensity workouts provides sustained energy thanks to its complex carbohydrate content. Its vitamin C supports muscle repair and connective tissue synthesis, aiding post-exercise recovery.