Rutabagas nutrition: calories, carbs, GI, protein, fiber, fats
Rutabagas, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Rutabagas
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
72 (high) |
| Glycemic load | 18 (medium) |
| Calories ⓘ Calories per 100-gram serving | 37 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 6.32 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 medium (386 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -5 (alkaline) |
| Oxalates ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525130/ | 30mg |
Vitamin C ⓘHigher in Vitamin C content than 83% of foods
Fiber ⓘHigher in Fiber content than 67% of foods
Potassium ⓘHigher in Potassium content than 64% of foods
Calcium ⓘHigher in Calcium content than 63% of foods
Folate, food ⓘHigher in Folate, food content than 60% of foods
Rutabagas calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 37 | |
| Calories in 1 cup, cubes | 52 | 140 g |
| Calories in 1 large | 286 | 772 g |
| Calories in 1 medium | 143 | 386 g |
| Calories in 1 small | 71 | 192 g |
Rutabagas Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Rutabagas Glycemic load (GL)
Mineral coverage chart
Calcium:
43 mg of 1,000 mg
4%
Iron:
0.44 mg of 8 mg
6%
Magnesium:
20 mg of 420 mg
5%
Phosphorus:
53 mg of 700 mg
8%
Potassium:
305 mg of 3,400 mg
9%
Sodium:
12 mg of 2,300 mg
1%
Zinc:
0.24 mg of 11 mg
2%
Copper:
0.032 mg of 1 mg
4%
Manganese:
0.131 mg of 2 mg
6%
Selenium:
0.7 µg of 55 µg
1%
Choline:
14.1 mg of 550 mg
3%
Mineral chart - relative view
Potassium
305 mg
TOP 36%
Calcium
43 mg
TOP 37%
Manganese
0.131 mg
TOP 58%
Magnesium
20 mg
TOP 61%
Phosphorus
53 mg
TOP 76%
Iron
0.44 mg
TOP 79%
Choline
14.1 mg
TOP 81%
Zinc
0.24 mg
TOP 82%
Sodium
12 mg
TOP 84%
Selenium
0.7 µg
TOP 86%
Copper
0.032 mg
TOP 88%
Vitamin coverage chart
Vitamin A:
2 IU of 5,000 IU
0%
Vitamin E :
0.3 mg of 15 mg
2%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
25 mg of 90 mg
28%
Vitamin B1:
0.09 mg of 1 mg
8%
Vitamin B2:
0.04 mg of 1 mg
3%
Vitamin B3:
0.7 mg of 16 mg
4%
Vitamin B5:
0.16 mg of 5 mg
3%
Vitamin B6:
0.1 mg of 1 mg
8%
Folate:
21 µg of 400 µg
5%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0.3 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin C
25 mg
TOP 17%
Folate
21 µg
TOP 47%
Vitamin B1
0.09 mg
TOP 52%
Vitamin B6
0.1 mg
TOP 65%
Vitamin E
0.3 mg
TOP 67%
Vitamin A
2 IU
TOP 73%
Vitamin B3
0.7 mg
TOP 74%
Vitamin K
0.3 µg
TOP 84%
Vitamin B5
0.16 mg
TOP 84%
Vitamin B2
0.04 mg
TOP 84%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 2%
1.08 g of 50 g
2%
Fats:
Daily Value: 0%
0.16 g of 65 g
0%
Carbs:
Daily Value: 3%
8.62 g of 300 g
3%
Water:
Daily Value: 4%
89.43 g of 2,000 g
4%
Other:
0.71 g
Fat type information
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.025 g
Polyunsaturated fat:
0.088 g
Carbohydrate type breakdown
Starch:
0.4 g
Sucrose:
0.53 g
Glucose:
2.3 g
Fructose:
1.61 g
Lactose:
0 g
Maltose:
0.02 g
Galactose:
0 g
Fiber content ratio for Rutabagas
Sugar:
4.46 g
Fiber:
2.3 g
Other:
1.86 g
All nutrients for Rutabagas per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 37kcal | 2% | 91% |
1.3 times less than Orange
|
| Protein | 1.08g | 3% | 84% |
2.6 times less than Broccoli
|
| Fats | 0.16g | 0% | 90% |
208.2 times less than Cheddar Cheese
|
| Vitamin C | 25mg | 28% | 17% |
2.1 times less than Lemon
|
| Net carbs | 6.32g | N/A | 54% |
8.6 times less than Chocolate
|
| Carbs | 8.62g | 3% | 51% |
3.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.44mg | 6% | 79% |
5.9 times less than Beef broiled
|
| Calcium | 43mg | 4% | 37% |
2.9 times less than Milk
|
| Potassium | 305mg | 9% | 36% |
2.1 times more than Cucumber
|
| Magnesium | 20mg | 5% | 61% |
7 times less than Almond
|
| Sugar | 4.46g | N/A | 49% |
2 times less than Coca-Cola
|
| Fiber | 2.3g | 9% | 33% |
Equal to Orange
|
| Copper | 0.03mg | 4% | 88% |
4.4 times less than Shiitake
|
| Zinc | 0.24mg | 2% | 82% |
26.3 times less than Beef broiled
|
| Starch | 0.4g | 0% | 97% |
38.2 times less than Potato
|
| Phosphorus | 53mg | 8% | 76% |
3.4 times less than Chicken meat
|
| Sodium | 12mg | 1% | 84% |
40.8 times less than White Bread
|
| Vitamin A | 2IU | 0% | 73% |
8353 times less than Carrot
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.3mg | 2% | 67% |
4.9 times less than Kiwifruit
|
| Selenium | 0.7µg | 1% | 86% | |
| Manganese | 0.13mg | 6% | 58% | |
| Vitamin B1 | 0.09mg | 8% | 52% |
3 times less than Pea raw
|
| Vitamin B2 | 0.04mg | 3% | 84% |
3.3 times less than Avocado
|
| Vitamin B3 | 0.7mg | 4% | 74% |
13.7 times less than Turkey meat
|
| Vitamin B5 | 0.16mg | 3% | 84% |
7.1 times less than Sunflower seed
|
| Vitamin B6 | 0.1mg | 8% | 65% |
1.2 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.3µg | 0% | 84% |
338.7 times less than Broccoli
|
| Folate | 21µg | 5% | 47% |
2.9 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.03g | 0% | 89% |
218.3 times less than Beef broiled
|
| Monounsaturated Fat | 0.03g | N/A | 88% |
392 times less than Avocado
|
| Polyunsaturated fat | 0.09g | N/A | 86% |
536.1 times less than Walnut
|
| Fructose | 1.61g | 2% | 84% |
3.7 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 37
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
1%
Sodium 12mg
3%
Total Carbohydrate
9g
8%
Dietary Fiber
2g
Total Sugars g
Includes ? g Added Sugars
Protein
1g
Vitamin D
0mcg
0%
Calcium
43mg
4%
Iron
0mg
0%
Potassium
305mg
9%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Rutabagas nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.