Know what’s on your plate
Rutabaga
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 37 kcal —
- Protein 1.1 g 2%
- Carbohydrate 6.3 g 2%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 2.3 g 8%
- Sugars 4.5 g —
- Sodium 12 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 25 mg 28%
- Vitamin D 0 µg 0%
- Vitamin E 0.3 mg 2%
- Vitamin K 0.3 µg 0%
- Thiamin (B1) 0.09 mg 8%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.7 mg 4%
- Pantothenic acid (B5) 0.16 mg 3%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 21 µg 5%
- Vitamin B12 0 µg 0%
- Choline 14.1 mg 3%
Minerals
- Calcium 43 mg 3%
- Iron 0.44 mg 2%
- Magnesium 20 mg 5%
- Phosphorus 53 mg 4%
- Potassium 305 mg 6%
- Zinc 0.24 mg 2%
- Copper 0.03 mg 4%
- Manganese 0.13 mg 6%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 37 | 1.1 g | 6.3 g | 0.2 g |
| 1 × cup, cubes | 140 g | 52 | 1.5 g | 8.8 g | 0.2 g |
| 1 × large | 772 g | 286 | 8.3 g | 49 g | 1.2 g |
| 1 × medium | 386 g | 143 | 4.2 g | 24 g | 0.6 g |
| 1 × small | 192 g | 71 | 2.1 g | 12 g | 0.3 g |
| 2 × cup, cubes | 280 g | 104 | 3 g | 18 g | 0.4 g |
| ½ × cup, cubes | 70 g | 26 | 0.8 g | 4.4 g | 0.1 g |
| 3 × cup, cubes | 420 g | 155 | 4.5 g | 27 g | 0.7 g |
| 4 × cup, cubes | 560 g | 207 | 6 g | 35 g | 0.9 g |
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Questions about Rutabaga
How do you prepare and cook rutabaga?
Peel it thickly to remove the waxy skin, then cut it into evenly sized chunks. Boil in salted water for about 20–25 minutes, until a knife slides in easily; drain well before mashing.
Can you roast rutabaga, and how long does it take?
Yes. Cut peeled rutabaga into bite-sized pieces, toss with oil and seasoning, and roast at 200 °C for 35–45 minutes, turning once, until browned and tender.
How do you make mashed rutabaga?
Boil peeled chunks until tender, drain thoroughly, then mash with butter and black pepper. Rutabaga holds more water than potato, so let it steam-dry in the hot pan for a minute before mashing.
What does rutabaga go well with?
Its sweet, earthy flavour pairs well with carrots, potatoes, onions, mustard and thyme. It is a traditional ingredient in neeps and tatties, served alongside haggis.
How should you store rutabaga?
Keep an uncut rutabaga in a cool, dark, well-ventilated place or in the fridge’s vegetable drawer. Once cut or peeled, wrap it and refrigerate; use within a few days.
Can you eat rutabaga raw?
Yes. Peel it, then grate or slice it thinly for salads and slaws; the texture is crisp and the flavour mildly peppery. Remove any tough or woody parts first.
Is rutabaga the same as swede?
Yes: rutabaga and swede are two names for the same root vegetable, though “swede” is more usual in British English. It is larger and sweeter than a turnip.
How does rutabaga compare with turnip?
Rutabaga is generally larger and sweeter, while turnip is smaller and sharper in flavour. Per 100 g, rutabaga has 37 kcal and turnip 23 kcal; both work well boiled, mashed or roasted.
Can you freeze rutabaga?
For best texture, peel and dice it, blanch the pieces in boiling water for about three minutes, then cool quickly and drain before freezing in an airtight bag or container.
Source: USDA FoodData Central 168454 · per 100 g · carbohydrate per EU label, fibre excluded
