Nutrition Information for Rutabagas

Rutabaga is a good source of vitamins, minerals and fiber.
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Rutabaga is a root vegetable similar to a turnip, but it tastes just a little sweeter. Rutabega are high in magnesium and calcium, so they're good for bone health, and they're rich in vitamin C, which is essential for immune system function and healthy connective tissue.

You'll find those big root vegetables in the produce section of your grocery store.

Look for rutabaga that is firm and feel heavy for their size. They'll be coated with wax. It's perfectly safe, but you'll need to peel the rutabaga before cooking.

Keep them in a cool place until needed, or if you have a bunch of rutabagas, prepare a rutabaga puree and keep it in the freezer. It will last for up to a year if you use bags meant for freezing.

Nutrition Information

Rutabaga is quite nutritious and high in some vitamins and minerals. They're not too high in calories either—one serving of plane rutabaga has only 50 calories. Of course, that calorie count will change if you add butter, oil, or other toppings.

The following nutrition information comes from the United States Department of Agriculture's Nutrient Database. The listing is for one cup of cooked rutabaga cubes.


  • Water: 125.52 grams
  • Calories: 50
  • Protein: 1.68 grams
  • Carbohydrates: 11.38 grams
  • Fiber: 3.5 grams
  • Sugars: 7.84 grams
  • Total Fat: 0.28 grams
  • Saturated Fat: 0.038 grams
  • Monounsaturated Fat: 0.035 grams
  • Polyunsaturated Fat: 0.123 grams
  • Cholesterol: 0 milligrams


  • Calcium: 66 milligrams
  • Iron: 0.73 milligrams
  • Magnesium: 32 milligrams
  • Phosphorus: 81 milligrams
  • Potassium: 472 milligrams
  • Sodium: 28 milligrams
  • Zinc: 0.48 milligrams
  • Vitamin C: 35.0 milligrams
  • Thiamine: 0.126 milligrams
  • Riboflavin: 0.056 milligrams
  • Niacin: 0.980 milligrams
  • Pantothenic Acid: 0.224 milligrams
  • Vitamin B6: 0.140 milligrams
  • Vitamin B12: 0 micrograms
  • Folate: 29 micrograms
  • Vitamin D: 0 International Units
  • Vitamin A: 3 International Units
  • Vitamin E: 0.42 milligrams
  • Vitamin K: 0.4 micrograms


  • beta-Carotene: 1 micrograms
  • beta-Cryptoxanthin: 0 micrograms
  • Lycopene: 0 micrograms
  • Lutein and Zeaxanthin: 0 micrograms


United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28. "Basic Report: 11436, Rutabagas, cooked, boiled, drained, without salt."

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