Vegetables • Deep Nutrition Analytics
Rutabagas, raw
Rutabagas, raw is a vegetables providing 38 kcal per 100g serving, primarily fueled by carbohydrates (8.6g) for accessible carbohydrate energy. It contributes substantial micronutrient density, highlighted by Vitamin C at 28% of the standard daily value (25 mg). Offering gentle energy density (0.4 kcal/g) and 6.3g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 1.1 g
- Carbohydrates
- 8.6 g
- Fat
- 0.2 g
- Fiber
- 2.3 g
Produce Profile: Hydration & Micronutrients
Rutabagas, raw provides natural botanical nutrition with 38 calories per 100g. Providing 2.3g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.4 kcal/g (38 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 157 kJ |
| Fiber, total dietary | 2.3 g |
| Protein | 1.1 g |
| Total lipid (fat) | 0.2 g |
| Carbohydrate, by difference | 8.6 g |
| Energy | 37 kcal |
| Total Sugars | 4.5 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C | 25 mg |
| Vitamin B6 | 0.1 mg |
| Manganese | 0.1 mg |
| Potassium | 305 mg |
| Magnesium | 20 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin K (phylloquinone) | 0.3 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 25 mg |
| Vitamin A, IU | 2 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.4 mg |
| Magnesium, Mg | 20 mg |
| Phosphorus, P | 53 mg |
| Sodium, Na | 12 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.1 mg |
| Calcium, Ca | 43 mg |
| Potassium, K | 305 mg |
| Zinc, Zn | 0.2 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 21 µg |
| Choline, total | 14.1 mg |
| Folate, food | 21 µg |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Niacin | 0.7 mg |
| Pantothenic acid | 0.2 mg |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total saturated | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Folate, total | 21 µg |
| Carotene, beta | 1 µg |
| Cryptoxanthin, beta | 1 µg |
| Lycopene | 14 µg |
| Ash | 0.7 g |
| Starch | 0.4 g |
| Fructose | 1.6 g |
| Sucrose | 0.5 g |
| Glucose | 2.3 g |
| Maltose | 0 g |
| Water | 89.4 g |
| Lutein + zeaxanthin | 19 µg |
Serving calculator
Common serving sizes
- large772 g
- small192 g
- medium386 g
- cup, cubes140 g
Compare Rutabagas, raw with Category Peers
Rutabagas, raw vs Onions, yellow, raw
Compared to Onions, yellow, raw, Rutabagas, raw has 205% more Vitamin C and 1% lower calories per 100g.
Rutabagas, raw vs Squash, winter, all varieties, cooked, baked, with salt
Compared to Squash, winter, all varieties, cooked, baked, with salt, Rutabagas, raw has 1289% more Vitamin C and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Rutabagas, raw?
A standard 100-gram serving of Rutabagas, raw contains 38 calories (159 kJ), alongside 1.1g of protein, 8.6g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 772g (large): ~293 kcal
- 192g (small): ~73 kcal
- 386g (medium): ~147 kcal
Is Rutabagas, raw suitable for a keto or low-carb diet?
Yes, in moderation. Rutabagas, raw contains 6.3g of net carbs per 100g (8.6g carbs minus 2.3g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Rutabagas, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Rutabagas, raw are:
- Vitamin C: 25 mg (28% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168454).