News of Health / Nutrition Facts Library
Rutabaga Nutrition Facts: Is Rutabaga Good for You?
Based on USDA data, raw rutabaga is a low-calorie, low-fat vegetable that is high in Vitamin C, providing 28% of the Daily Value per 100-gram serving. It also supplies dietary fiber and potassium. While low in sodium and containing no cholesterol, it does have natural sugars. Its role in a balanced diet depends on preparation methods, portion sizes, and what other foods you eat.
Per 100 g · Rutabagas, raw
What stands out in rutabaga
- High in vitamin C. A 100-gram serving of raw rutabaga contains 25 mg of Vitamin C. This amount provides 28% of the recommended Daily Value.
- Source of fiber. Raw rutabaga provides 2.3 grams of dietary fiber per 100 grams, which is 8% of the Daily Value.
- Low in calories and fat. A 100-gram portion of raw rutabaga has 37 calories and just 0.16 grams of total fat. It is also free of cholesterol.
- Provides key minerals. Each 100-gram serving supplies 305 mg of potassium (6% DV) and 20 mg of magnesium (5% DV).
What to keep in mind
- This nutrition data is for raw rutabaga; cooking methods that add butter, oil, or salt will increase the fat, calorie, and sodium content.
- Rutabaga contains 4.5 grams of naturally occurring sugars per 100 grams.
Rutabaga nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 37 kcal | – |
| Protein | 1.1 g | 2% |
| Total fat | 0.16 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Monounsaturated fat | 0.03 g | – |
| Polyunsaturated fat | 0.09 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 8.6 g | 3% |
| Dietary fiber | 2.3 g | 8% |
| Total sugars | 4.5 g | – |
| Water | 89.4 g | – |
| Sodium | 12 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 305 mg | 6% |
| Calcium | 43 mg | 3% |
| Iron | 0.44 mg | 2% |
| Magnesium | 20 mg | 5% |
| Phosphorus | 53 mg | 4% |
| Zinc | 0.24 mg | 2% |
| Copper | 0.03 mg | 4% |
| Manganese | 0.13 mg | 6% |
| Selenium | 0.7 mcg | 1% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 25 mg | 28% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 0.3 mcg | 0% |
| Thiamin (B1) | 0.09 mg | 8% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 0.7 mg | 4% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (DFE) | 21 mcg | 5% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 14.1 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Rutabaga by portion
The nutrition information changes with portion size. A one-cup serving of cubed raw rutabaga (140 g) has 52 calories, 12 grams of carbohydrates, and 3.2 grams of fiber. A whole medium rutabaga, weighing 386 grams, contains 143 calories, over 33 grams of carbohydrates, and about 9 grams of fiber. This larger portion also provides 17.4 grams of total sugars.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, cubes | 140 g | 52 | 1.5 g | 12 g | 3.2 g | 0.2 g |
| 1 large | 772 g | 286 | 8.5 g | 66.4 g | 17.8 g | 1.2 g |
| 1 medium | 386 g | 143 | 4.2 g | 33.2 g | 8.9 g | 0.6 g |
| 1 small | 192 g | 71 | 2.1 g | 16.5 g | 4.4 g | 0.3 g |
How rutabaga compares with other vegetables
Compared to the 38 other vegetables on this site, raw rutabaga’s nutritional profile is moderate in several areas. It ranks in the middle of the group for calories, carbohydrates, and dietary fiber (16th for all three). However, it ranks higher for its sugar content, at 7th highest. Per 100 grams, its 37 calories are similar to other vegetables like jicama (38 kcal), broccoli (34 kcal), and onion (40 kcal). It contains more fiber than an onion but less than jicama or kale.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Rutabaga | 37 | 1.1 g | 8.6 g | 2.3 g | 0.16 g |
| Jicama | 38 | 0.72 g | 8.8 g | 4.9 g | 0.09 g |
| Kale | 35 | 2.9 g | 4.4 g | 4.1 g | 1.5 g |
| Onion | 40 | 1.1 g | 9.3 g | 1.7 g | 0.1 g |
| Broccoli | 34 | 2.8 g | 6.6 g | 2.6 g | 0.37 g |
Quick answers
How many carbs are in a cup of rutabaga?
One cup of cubed, raw rutabaga (140 g) contains 12 grams of total carbohydrates. This includes 3.2 grams of dietary fiber and 6.3 grams of total sugars.
How many calories are in a medium rutabaga?
A medium raw rutabaga, weighing 386 grams, has 143 calories. It also provides 4.2 grams of protein and 33.2 grams of carbohydrates.
Is rutabaga high in sugar?
A 100-gram serving of raw rutabaga contains 4.5 grams of sugar. A medium rutabaga (386 g) contains about 17.4 grams of sugar.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how rutabaga fits your situation.
Last updated October 21, 2026