How Many Calories in Rutabaga? Nutrition Facts & Macros
100 grams of rutabaga has 37 calories
Protein 1.1g · Carbs 8.6g · Fat 0.2g
Rutabaga (also called swede or neep) is a root vegetable — a cross between cabbage and turnip. At 37 calories per 100g, it provides 25mg vitamin C (28% DV), 305mg potassium, and 2.3g fiber. A hearty, slightly sweet root that's a staple in Northern European cooking — perfect mashed, roasted, or in stews.
155 kJ · per 100g · Water: 89.4 g
Calorie Calculator: Rutabaga
100 g Rutabaga contains 37 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cubed (140g) | 52 kcal | 1.5g | 12.1g | 0.2g |
| 1 medium rutabaga (386g) | 143 kcal | 4.2g | 33.3g | 0.6g |
| 100 grams | 37 kcal | 1.1g | 8.6g | 0.2g |
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Rutabaga — Nutrition Facts
| Rutabaga | per 100g |
|---|---|
| Calories | 37 kcal |
| Protein | 1.08 g |
| Fat | 0.16 g |
| Carbs | 8.62 g |
| Fiber | 2.3 g |
| Sugar | 4.46 g |
| Sodium | 12 mg |
| Potassium | 305 mg |
| Magnesium | 20 mg |
| Phosphorus | 53 mg |
| Vitamin C | 25 mg |
| Vitamin B6 | 0.1 mg |
| Folate | 21 mcg |
| Water | 89.4 g |
Source: USDA FoodData Central (FDC ID: 168454) · Data verified April 2026
Variations
Mashed rutabaga
Mashed rutabaga is the most popular preparation — a lower-carb alternative to mashed potatoes. Boil cubed rutabaga until fork-tender (20-25 min), drain well, and mash with butter, cream, salt, and white pepper. For silkier texture, use an immersion blender. Slightly more calories than plain due to added butter. Pairs perfectly with roast meats and gravy. In Finland, lanttulaatikko (rutabaga casserole) is a Christmas tradition.
Roasted rutabaga
Roasting caramelizes rutabaga's natural sugars, creating crispy edges and a sweet, nutty interior. Cut into 2cm cubes, toss with olive oil, salt, and herbs (thyme or rosemary), and roast at 200°C/400°F for 40-45 minutes, turning halfway. Can also be cut into wedges or fries. Adds about 30-40 kcal per serving from oil. Excellent alongside roast chicken, pork, or as part of a roasted root vegetable medley.
Boiled rutabaga
Boiled rutabaga retains most nutrients — vitamin C drops from 25mg to about 18mg per 100g (water-soluble loss). Calories remain similar at 39 kcal per 100g cooked. Cut into 2-3cm cubes, boil in salted water for 20-25 minutes until fork-tender. Drain thoroughly — rutabaga absorbs water, so undrained pieces can be soggy. Season with butter, salt, pepper, and a pinch of nutmeg. Often used as the base for mashed rutabaga or added to stews.
Dietary Perspectives
For Weight Loss
Rutabaga has just 37 calories per 100g — roughly half the calories of potatoes. High water content (89.4%) and 2.3g fiber make it filling. It's the ideal comfort food swap: mashed rutabaga instead of mashed potatoes saves ~40 calories per serving with a similar creamy texture. Roasted rutabaga fries satisfy chip cravings with fewer carbs. The natural sweetness means you need less added fat for flavor.
For Athletic Performance
Rutabaga provides 305mg potassium for muscle function and electrolyte balance, plus 25mg vitamin C (28% DV) for recovery and collagen synthesis. The 8.62g carbs provide moderate glycogen support without excessive sugar. Calcium (43mg) and phosphorus (53mg) support bone density. A good post-workout carb source that's easier to digest than heavier starches. Mash with some protein for a balanced recovery meal.
For Keto
Rutabaga is the #1 keto root vegetable with just 6.32g net carbs per 100g (8.62g total minus 2.3g fiber). Compare: potatoes have 15g net, sweet potatoes 17g net, carrots 7g net. A 140g serving (1 cup cubed) has 8.8g net carbs — fits into a 20-30g daily carb budget. Mashed rutabaga with butter and cream is the classic keto potato substitute — similar comfort food texture with half the carbs. Rutabaga fries (baked or air-fried) are a great keto snack. The glucosinolates also support liver detoxification pathways.
Frequently Asked Questions
How many calories are in rutabaga?
100g of rutabaga has 37 calories with 8.62g carbs, 1.08g protein, and 0.16g fat. One medium rutabaga (~386g) has about 143 calories. Lower in calories than potatoes (77 kcal) with similar versatility as a comfort food side dish.
What nutrients does rutabaga have?
Rutabaga provides 25mg vitamin C (28% DV) for immunity, 305mg potassium for blood pressure, 43mg calcium for bones, and 2.3g fiber for digestion. It also contains glucosinolates — sulfur compounds found in cruciferous vegetables with potential anti-cancer properties.
Can you eat rutabaga on keto?
Rutabaga has 8.62g total carbs minus 2.3g fiber = 6.32g net carbs per 100g. It's one of the best keto-friendly root vegetables — significantly lower in carbs than potatoes (15g net) or sweet potatoes (17g net). Use it as a potato substitute in mashes and gratins.
What is the difference between rutabaga and turnip?
Rutabaga is larger with yellowish flesh and a sweeter, milder flavor. Turnips are smaller with white flesh and a sharper, peppery taste. Rutabaga has more calories (37 vs 28 kcal), more carbs, and more vitamin C. Rutabaga is a cabbage-turnip hybrid (Brassica napus); turnip is Brassica rapa.
How do you cook rutabaga?
Peel the waxy skin with a sharp knife. Roast: cube and roast at 200°C/400°F with olive oil (40-45 min) until caramelized. Mash: boil cubed until tender (20-25 min), mash with butter. Soups and stews: adds natural sweetness. Fries: cut into sticks and bake or air-fry. Raw: grate into slaws and salads.
What does rutabaga taste like?
Raw rutabaga is mildly sweet with a slight peppery bite — similar to a mild turnip with cabbage undertones. Cooking (especially roasting) brings out its natural sweetness and creates a buttery, earthy flavor. Mashed rutabaga tastes similar to mashed potato but with more character.
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