Calories in Rutabaga
Rutabaga is a nutrient-dense root vegetable that is a cross between a cabbage and a turnip. It is an excellent source of vitamin C and provides a significant amount of fiber with relatively few calories.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 57 | 1.3g | 8.5g | 2.3g |
| 1 oz (28g) | 1 oz (28g) | 16 | 0.4g | 2.4g | 0.7g |
| 1 cup mashed (245g) | 1 cup mashed (245g) | 140 | 3.1g | 20.9g | 5.7g |
| 1 large (739g) | 1 large (739g) | 421 | 9.2g | 62.9g | 17.1g |
Health Benefits
High Vitamin C content supports immune system function and skin health.
Rich in dietary fiber which aids in digestion and promotes satiety.
Contains glucosinolates, which are antioxidants that may help protect against certain diseases.
Nutrition Tips
- Choose rutabagas that are heavy for their size and free of soft spots.
- Peel the waxy outer skin thoroughly before cooking to remove the protective coating.
- Roast rutabagas to caramelize their natural sugars and enhance their earthy sweetness.
- Use mashed rutabaga as a lower-calorie, higher-fiber alternative to mashed potatoes.
- Store rutabagas in a cool, dark place or the refrigerator to maintain freshness for weeks.
GAYA Tracking Tip
When photographing rutabaga, ensure it is clearly visible; if it is mashed or mixed with other vegetables, mention any added fats like butter or oil for the most accurate calorie count.
Frequently Asked Questions
Is rutabaga lower in carbs than potatoes?+
Yes, rutabaga contains about 8-9g of carbs per 100g, whereas potatoes contain about 17g, making it a popular lower-carb substitute.
Can you eat rutabaga raw?+
Yes, rutabaga can be eaten raw. It has a crunchy texture and a slightly peppery, sweet flavor similar to a radish or cabbage.
What is the difference between a turnip and a rutabaga?+
Rutabagas are typically larger, have a yellowish flesh, and a sweeter taste compared to turnips, which are smaller with white flesh and a sharper flavor.
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