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rutabaga.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

swedeyellow turnip

Recipes with rutabaga + Add to pantry

SERVING

CALORIES

PROTEIN

1.1g

CARBS

8.6g

FAT

0.16g

FIBER

2.3g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories37kcal—

Protein1.1g2%

Carbohydrates8.6g3%

Fiber2.3g8%

Sugar4.5g9%

Total fat0.16g0%

Saturated fat0.03g0%

Trans fat0g—

Cholesterol0mg0%

Water89.4g—

MINERALS

Sodium12mg1%

Potassium305mg6%

Calcium43mg3%

Iron0.44mg2%

Magnesium20mg5%

Phosphorus53mg4%

Zinc0.24mg2%

Copper0.03mg3%

Manganese0.13mg6%

Selenium0.70µg1%

VITAMINS

Vitamin A0µg0%

Vitamin C25mg28%

Vitamin D0µg0%

Vitamin E0.30mg2%

Vitamin K0.30µg0%

Thiamin (B1)0.09mg8%

Riboflavin (B2)0.04mg3%

Niacin (B3)0.70mg4%

Pantothenic acid (B5)0.16mg3%

Vitamin B60.10mg6%

Folate (B9)21µg5%

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 cup140g

1 tablespoon8.8g

1 teaspoon2.9g

1 ml0.6g

1 liter583.3g

1 piece500g

HEALTH BENEFITS

Why eat it.

✓Excellent source of Vitamin C, an antioxidant that supports immune function and skin health.
✓High in dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
✓Good source of potassium, a mineral essential for maintaining healthy blood pressure and heart function.
✓Contains glucosinolates, compounds found in cruciferous vegetables that may have anti-cancer properties.

COOKING TIPS

In the kitchen.

1Peel the thick, waxy skin thoroughly before cooking, as it can be bitter.
2Roast cubed rutabaga with olive oil and herbs to bring out its natural sweetness and develop a caramelized flavor.
3Boil and mash rutabaga with butter and spices for a lower-carb alternative to mashed potatoes.
4Its firm texture holds up well in hearty stews, soups, and gratins, adding a slightly sweet and peppery flavor.

STORAGE

Keep it fresh.

Store unwashed rutabagas in a cool, dark place, such as a root cellar or the crisper drawer of a refrigerator, for up to one month.
For longer storage, peel, cube, and blanch rutabagas for 3 minutes, then freeze in an airtight container for up to 12 months.

FAQ

Frequently asked questions.

Is rutabaga healthy?

Yes, rutabaga is a highly nutritious root vegetable. It is an excellent source of Vitamin C for immune support and dietary fiber for digestive health, while remaining low in calories and fat.

Is rutabaga good for weight loss?

Rutabaga is an excellent choice for weight loss because it contains only 37 calories per 100g. Its high fiber content promotes satiety, helping you feel full longer and reducing the likelihood of overeating.

Is rutabaga keto-friendly?

Rutabaga is considered a 'middle-ground' vegetable for keto. With approximately 6.3g of net carbs per 100g, it is significantly lower in carbs than potatoes but should still be consumed in moderation to stay within daily carb limits.

What does rutabaga taste like?

Rutabaga has a flavor profile that is a cross between a turnip and a cabbage. It is mildly sweet and earthy with a subtle peppery finish; the sweetness intensifies when the vegetable is roasted or boiled.

How do you prepare and cook rutabaga?

After peeling the skin, rutabaga can be roasted, boiled and mashed, or added to stews. It can also be cut into fries and baked, or even grated raw into salads and slaws for a crunchy texture.

Can I substitute rutabaga for potatoes?

Yes, rutabaga is a popular low-calorie and lower-carb alternative to potatoes. While it is slightly less starchy and has a more complex flavor, it works well in mashes, gratins, and as a base for roasted vegetables.

Do I need to peel rutabaga?

Yes, you should peel rutabaga before cooking. Most commercially sold rutabagas are coated in a thick layer of food-grade paraffin wax to preserve moisture, which must be removed with a sturdy vegetable peeler or a knife.

How do you store rutabaga and how long does it last?

Whole rutabagas should be stored in a cool, dark place like a pantry for up to a month, or in the refrigerator for up to two months. Once cut, wrap the pieces tightly and store them in the fridge for up to one week.

Is rutabaga gluten-free and vegan?

Yes, rutabaga is a naturally gluten-free and vegan root vegetable. It is a whole plant food that fits into almost any dietary lifestyle, including Paleo, Whole30, and plant-based diets.

How can I tell if a rutabaga is fresh?

Choose rutabagas that feel heavy for their size and are firm to the touch. Avoid any that have soft spots, deep cracks, or shriveled skin, as these are indicators that the vegetable is old or has lost its moisture.

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