Vegetable
boiled unsalted rutabaga.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
boiled swedeboiled yellow turnipboiled neepcooked rutabagaboiled brassica napobrassicaboiled russian turnip
SERVING
CALORIES
39
PROTEIN
1.1g
CARBS
8.6g
FAT
0.20g
FIBER
2.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories39kcal—
Protein1.1g2%
Carbohydrates8.6g3%
Fiber2.3g8%
Sugar4.5g9%
Total fat0.20g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water89.4g—
MINERALS
Sodium12mg1%
Potassium200mg4%
Calcium40mg3%
Iron0.40mg2%
Magnesium20mg5%
Phosphorus42mg3%
Zinc0.28mg3%
Copper0.04mg4%
Manganese0.14mg6%
Selenium0.60µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C18.8mg21%
Vitamin D0µg0%
Vitamin E0.30mg2%
Vitamin K0.30µg0%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.70mg4%
Pantothenic acid (B5)0.16mg3%
Vitamin B60.10mg6%
Folate (B9)15µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup240g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓High in Vitamin C which supports immune function
- ✓Good source of dietary fiber for digestive health
- ✓Low-calorie alternative to potatoes for weight management
- ✓Contains potassium which helps regulate blood pressure
- ✓Rich in antioxidants like glucosinolates
COOKING TIPS
In the kitchen.
- 1Boil in just enough water to cover to minimize nutrient loss.
- 2Add a pinch of sugar to the boiling water to enhance its natural sweetness.
- 3Drain thoroughly and steam-dry for a few minutes before mashing to prevent sogginess.
STORAGE
Keep it fresh.
- Store boiled rutabaga in an airtight container in the refrigerator for up to 5 days.
- Can be frozen for up to 10 months; for best results, mash before freezing.
- Keep away from strong-smelling foods as it can absorb odors.
FAQ
Frequently asked questions.
How long does boiled rutabaga last in the fridge?
When stored in an airtight container, boiled rutabaga will stay fresh for 3 to 5 days in the refrigerator.
Can I freeze boiled rutabaga?
Yes, you can freeze it. It is best to mash it first or cut it into small pieces. It will maintain quality for about 10-12 months.
What is a good substitute for rutabaga?
Turnips are the closest substitute, though they are slightly more bitter. Potatoes or parsnips also work well depending on the recipe.
Is rutabaga lower in carbs than potatoes?
Yes, rutabaga contains about half the carbohydrates of a standard white potato, making it a popular choice for lower-carb diets.
How do I know when rutabaga is finished boiling?
It is done when it is fork-tender, meaning a fork can easily pierce the center of the largest piece without resistance.
Do I need to peel rutabaga before boiling?
Yes, rutabagas usually have a thick skin often coated in wax for preservation, which must be removed with a vegetable peeler or knife.
What does boiled rutabaga taste like?
It has a mild, sweet, and slightly earthy flavor, often described as a cross between a turnip and a cabbage with a hint of potato.
Is boiled rutabaga healthy?
Extremely. It is low in calories but high in fiber, Vitamin C, and several essential minerals like potassium and magnesium.
How do I pick a good rutabaga to boil?
Look for one that feels heavy for its size and has smooth, firm skin without soft spots or deep bruising.
