Dietary labels are inferred automatically from Rutabagas, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 46/100
How many beneficial nutrients Rutabagas, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Rutabagas, raw come from — the split across carbs, fat & protein.
83% from carbs
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Carbs 83%8.1 g per serving
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Fat 5%0.2 g per serving
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Protein 12%1.2 g per serving
What Rutabagas, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 8.1 g | |
| Dietary Fiber | 2.5 g | |
| Total Sugars | 5.6 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 53.0 mg | — |
| Omega-6 Fatty Acids | 35.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 24.0 mg | — |
| Stearic Acid | 3.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 25.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 35.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.2 g | |
| Histidine | 30.0 mg | — |
| Isoleucine | 50.0 mg | — |
| Leucine | 38.0 mg | — |
| Lysine | 39.0 mg | — |
| Methionine | 10.0 mg | — |
| Phenylalanine | 31.0 mg | — |
| Threonine | 46.0 mg | — |
| Tryptophan | 13.0 mg | — |
| Valine | 48.0 mg | — |
| Alanine | 33.0 mg | — |
| Arginine | 148.0 mg | — |
| Aspartic Acid | 87.0 mg | — |
| Cystine | 11.0 mg | — |
| Glutamic Acid | 142.0 mg | — |
| Glycine | 27.0 mg | — |
| Serine | 35.0 mg | — |
| Tyrosine | 23.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 25.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.3 mg | |
| Vitamin K | 0.3 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.7 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 21.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 14.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 47.0 mg | |
| Iron | 0.5 mg | |
| Magnesium | 23.0 mg | |
| Phosphorus | 58.0 mg | |
| Potassium | 337.0 mg | |
| Sodium | 20.0 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.2 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.8 g | — |
About Rutabagas, raw
The rutabaga — known as swede in much of the world and neep in Scotland — is a hardy root vegetable that arose as a cross between the turnip and the cabbage. It has yellow-orange flesh under a purple-and-tan skin, and a flavor that is sweeter and earthier than a turnip, especially after frost or cooking.
It contains about 36 calories per 100 grams and supplies vitamin C, potassium, fiber, manganese and vitamin B6, with the glucosinolate compounds typical of its cabbage-family relatives. As a filling, naturally sweet root, it offers a lot of substance for modest calories.
Rutabaga is a winter staple — boiled and mashed (often alongside potato or carrot), roasted until caramelized, diced into stews, or cut into chips. It is the traditional 'neeps' served with haggis, and a popular lower-carbohydrate stand-in for potato.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Rutabagas, raw?
There are 36 calories in 100 g of Rutabagas, raw, or about 139 calories in 1 medium (386 g).
How much protein is in Rutabagas, raw?
Rutabagas, raw contains 1.2 g of protein per 100 g.
How many carbs are in Rutabagas, raw?
Rutabagas, raw has 8.1 g of carbohydrates per 100 g.
How much fat is in Rutabagas, raw?
Rutabagas, raw provides 0.2 g of total fat per 100 g.
What is Rutabagas, raw a good source of?
Rutabagas, raw is an excellent source of Vitamin C (28% DV) (per 100 g). Daily Values are based on a 2,000-calorie diet.
