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Rutabaga

Rutabaga

EverydayFresh

Rutabaga is a hearty root vegetable characterized by its large, round shape and purple-tinged yellow exterior. Often confused with turnips, rutabagas are generally larger and sweeter, with a complex flavor that combines earthy and slightly peppery notes. This nutrient-dense vegetable is particularly rich in vitamin C and potassium, and can be enjoyed raw, roasted, mashed, or added to soups and stews for a satisfying, low-calorie addition.

Macro Impact

A 1 cup serving contains 52 calories, 2g protein, 12g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 52 calories?
Walking3.5 mph, moderate pace
12 min
YogaModerate effort, gentle pace
9 min
SwimmingModerate effort, freestyle
7 min
Biking12-14 mph, moderate effort
5 min
StairsStair climbing, moderate pace
6 min
Running5 mph (12 min/mile)
4 min

Nutrition Facts

Serving size1 cup (140 g)
Amount per serving
Calories52
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium17mg
1%
Total Carbohydrate12g
4%
Dietary Fiber3g
12%
Total Sugars6g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium60mg
5%
Iron0.6mg
3%
Potassium427mg
9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
12 / 275 g
4%
Fiber
3 / 28 g
12%
Sugars
6 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
4%
Tryptophan
0 / 0 g
5%
Valine
0 / 2 g
3%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
29 / 400 mcg
7%
Vitamin A
0 / 800 mcg
0%
Vitamin C
35 / 83 mg
42%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
60 / 1k mg
6%
Copper
0 / 1 mg
5%
Iron
1 / 13 mg
5%
Magnesium
28 / 370 mg
8%
Manganese
0 / 2 mg
9%
Phosphorous
74 / 700 mg
11%
Potassium
427 / 3k mg
14%
Selenium
1 / 55 mcg
2%
Sodium
17 / 2.3k mg
1%
Zinc
0 / 10 mg
4%
Chromium
1 / 30 mcg
2%
Molybdenum
0 / 45 mcg
0%
Iodine
1 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
125 g
Caffeine
0 mg
Choline
20 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Rutabaga (swede), raw. Canadian Nutrient File. Food ID 2444.
  2. 2.Swede, raw. Frida. Public Food Key 519.
  3. 3.Swede, peeled, fresh, raw. Australian Nutrient Database. Public Food Key F009021.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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