Calories in Rutabagas: Nutrition Facts & Serving Sizes
Per 1 medium (386g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of cubed rutabaga (140g) contains about 52 calories with 1.5g protein, 12g carbs, 0.3g fat, and 3.2g of fiber. Per 100g, rutabaga is 37 calories, making it one of the lowest-calorie root vegetables available. It delivers a notable 25mg of vitamin C per 100g, 305mg of potassium, and 43mg of calcium. With 2.3g of fiber per 100g, rutabaga helps with satiety without contributing many calories. It is a cross between a cabbage and a turnip, with a mildly sweet, earthy flavor that holds up well to roasting, mashing, or boiling. As a lower-carb substitute for potatoes in many dishes, rutabaga is a practical tool for cutting calories while keeping meals filling and satisfying.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 large (772g) | 285.6 | 8.5g | 66.4g | 1.5g | 17.8g |
| 1 small (192g) | 71 | 2.1g | 16.5g | 0.4g | 4.4g |
| 1 medium (386g) | 142.8 | 4.2g | 33.2g | 0.8g | 8.9g |
| 1 cup, cubes (140g) | 51.8 | 1.5g | 12g | 0.3g | 3.2g |
| 100g | 37 | 1.1g | 8.6g | 0.2g | 2.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 37 | 2% |
| Protein | 1.1g | 2% |
| Total Fat | 0.2g | |
| Total Carbohydrates | 8.6g | 3% |
| Dietary Fiber | 2.3g | 8% |
| Sugars | 4.5g | 9% |
| Sodium | 12mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 43mg | 3% |
| Iron | 0.4mg | 2% |
| Potassium | 305mg | 6% |
| Vitamin C | 25mg | 28% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 20mg | 5% |
| Phosphorus | 53mg | 4% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.7mcg | 1% |
| Folate | 21mcg | 5% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Rutabagas
Rutabaga is a low-calorie root vegetable that delivers solid nutritional value for the calorie cost. At 37 calories per 100g compared to potato at around 58-77 calories per 100g, it is a useful swap for those managing caloric intake.
Vitamin C content at 25mg per 100g contributes to collagen synthesis, immune function, and antioxidant activity. Potassium at 305mg per 100g supports muscle contractions and electrolyte balance, which matters for training performance and recovery.
Rutabaga provides 2.3g of fiber per 100g, which slows digestion and promotes a sustained feeling of fullness. This makes it a practical vegetable for people in a caloric deficit who want volume in their meals without a lot of calories.
The glucosinolates found in rutabaga and other brassica vegetables have been studied for their potential role in cellular health. Rutabaga also contributes folate (21mcg per 100g) and magnesium (20mg), both supporting energy metabolism.
For fitness-focused people, rutabaga is a great carb source to rotate in alongside sweet potatoes and brown rice. It provides more volume and fiber per calorie than starchier options, helping you stay full on fewer calories while still hitting your carb targets for training fuel.
Dietary Considerations
Rutabaga is vegan, gluten-free, and dairy-free. At 37 calories per 100g with 8.6g of carbs, it is lower in carbs than most root vegetables but not keto-friendly in large portions. It fits well into paleo, whole30, and Mediterranean-style diets. With 2.3g of fiber per 100g, it supports gut health and satiety. Good for weight loss diets due to high volume and low calorie density. Contains no cholesterol or saturated fat.
Daily Intake (100g)
100g of rutabaga provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in rutabaga?
Rutabaga contains 37 calories per 100g. One cup of cubed rutabaga (140g) has about 52 calories. A small whole rutabaga (192g) contains about 71 calories. It is one of the lowest-calorie root vegetables available.
Is rutabaga good for weight loss?
Rutabaga is excellent for weight loss. At only 37 calories per 100g, it provides significant volume and 2.3g of fiber per 100g for satiety at a low caloric cost. It can be used as a lower-calorie substitute for potatoes in mashed, roasted, or soup preparations.
How much protein in rutabaga?
Rutabaga contains 1.1g of protein per 100g. A cup of cubed rutabaga (140g) provides about 1.5g of protein. It is not a significant protein source but contributes to overall intake when included as part of a balanced diet.
Is rutabaga a good substitute for potatoes?
Yes. Rutabaga works well as a lower-calorie potato substitute in many dishes. At 37 calories per 100g versus potato at around 58-77 calories per 100g, it cuts calories while still providing a filling, starchy texture when mashed or roasted.
Is rutabaga keto-friendly?
Rutabaga has 8.6g of carbs and 2.3g of fiber per 100g, giving it about 6.3g of net carbs per 100g. It is lower carb than potatoes but still moderately high in net carbs for strict keto. It can fit in small portions within a keto diet.
What vitamins are in rutabaga?
Rutabaga provides 25mg of vitamin C per 100g, 21mcg of folate, and 305mg of potassium. It also contains magnesium (20mg), calcium (43mg), and small amounts of thiamin and vitamin B6. Vitamin C is the standout nutrient.
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