🧪 Nutrition Facts
- Calories 40.0
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 3.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 8.0 g
- Dietary Fiber 3.0 g
- Sugars 6.0 g
- Protein 1.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 24.6 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 40.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.4 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Rutabaga is a very low-calorie food at 40.0 calories per serving (100 GRM), making it a smart choice for calorie-conscious diets. Carbohydrates are the primary energy source at 8.0g per serving (88.9% of calories), with a good 3.0g of dietary fiber.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Rutabaga — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Rutabaga contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 40.0 kcal | 2% |
| Sodium | 3.0 mg | 0% |
| Total Carbohydrate | 8.0 g | 3% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 6.0 g | 12% |
| Protein | 1.0 g | 2% |
| Vitamin C | 24.6 mg | 27% ✅ |
| Calcium | 40.0 mg | 3% |
| Iron | 0.4 mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Rutabaga accounts for 2% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 88.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 40.0 calories in Rutabaga? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 3.0 min |
| Walking: 17 minutes per mile | 6.9 min |
| Cycling (Low Intensity) | 4.4 min |
| HIIT | 3.7 min |
| Walking: 18 minutes per mile | 7.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Rutabaga
Is Rutabaga good for weight loss?
Rutabaga is an excellent choice for weight loss, with only 40 calories per 100 grams and virtually no fat. The 3 grams of fiber per serving helps you feel fuller longer, while the natural sweetness (6g sugar) satisfies cravings without being calorie-dense.
Is Rutabaga a good snack for kids?
Rutabaga can be kid-friendly when prepared appealingly—roasted until caramelized or mashed brings out natural sweetness. The mild flavor makes it a good gateway vegetable for children hesitant about trying new foods.
What vitamins or minerals stand out in Rutabaga?
Vitamin C stands out at nearly 25mg per 100 grams, providing a meaningful immune and antioxidant boost. While iron content is modest at 0.4mg, the vitamin C present actually enhances iron absorption from other foods.
What diets does Rutabaga suit?
This root vegetable works well for paleo, keto (in moderation), vegan, vegetarian, and whole-food diets. It's also naturally low in sodium, making it suitable for those watching salt intake.
What does Rutabaga pair well with for a balanced meal?
Pair rutabaga with lean proteins like chicken or fish for a balanced meal, or combine with other root vegetables like carrots and potatoes in stews and roasts. It also complements hearty grains like quinoa or farro for substance and nutrition.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
