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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

Rutabagas
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
72 (high)
Glycemic load 18 (medium)
Calories  ⓘ Calories for selected serving 37 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 6 grams
Default serving size  ⓘ Serving sizes are mostly 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/ 30 mg
TOP 17% Vitamin C ⓘHigher in Vitamin C content than 83% of foods
TOP 33% Fiber ⓘHigher in Fiber content than 67% of foods
TOP 36% Potassium ⓘHigher in Potassium content than 64% of foods
TOP 37% Calcium ⓘHigher in Calcium content than 63% of foods
TOP 40% 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)

72

Rutabagas Glycemic load (GL)

18

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 13% 17% 14% 23% 27% 1.6% 6.5% 11% 17% 3.8%
Calcium: 129mg of 1,000mg 13%
Iron: 1.3mg of 8mg 17%
Magnesium: 60mg of 420mg 14%
Phosphorus: 159mg of 700mg 23%
Potassium: 915mg of 3,400mg 27%
Sodium: 36mg of 2,300mg 1.6%
Zinc: 0.72mg of 11mg 6.5%
Copper: 0.1mg of 1mg 11%
Manganese: 0.39mg of 2mg 17%
Selenium: 2.1µg of 55µg 3.8%

Mineral chart - relative view

305 mg
TOP 36%
43 mg
TOP 37%
0.13 mg
TOP 58%
20 mg
TOP 61%
53 mg
TOP 76%
0.44 mg
TOP 79%
0.24 mg
TOP 82%
12 mg
TOP 84%
0.7 µg
TOP 86%
0.03 mg
TOP 88%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0.12% 6% 0% 83% 23% 9.2% 13% 9.6% 23% 16% 0% 7.7% 0.75%
Vitamin A: 6IU of 5,000IU 0.12%
Vitamin E: 0.9mg of 15mg 6%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 75mg of 90mg 83%
Vitamin B1: 0.27mg of 1mg 23%
Vitamin B2: 0.12mg of 1mg 9.2%
Vitamin B3: 2.1mg of 16mg 13%
Vitamin B5: 0.48mg of 5mg 9.6%
Vitamin B6: 0.3mg of 1mg 23%
Folate: 63µg of 400µg 16%
Vitamin B12: 0µg of 2µg 0%
Choline: 42mg of 550mg 7.7%
Vitamin K: 0.9µg of 120µg 0.75%

Vitamin chart - relative view

25 mg
TOP 17%
21 µg
TOP 47%
0.09 mg
TOP 52%
0.1 mg
TOP 65%
0.3 mg
TOP 67%
2 IU
TOP 73%
0.7 mg
TOP 74%
14 mg
TOP 81%
0.3 µg
TOP 84%
0.16 mg
TOP 84%
0.04 mg
TOP 84%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

2% 9% 87%
Protein:
Daily Value: 2%
1.1 g of 50 g
1.1 g (2% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 3%
8.6 g of 300 g
8.6 g (3% of DV )
Water:
Daily Value: 4%
89.4 g of 2,000 g
89.4 g (4% of DV )
Other:
0.7 g
0.7 g

Fat type information

19% 18% 63%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.09 g

Carbohydrate type breakdown

8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.6 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g

Fiber content ratio for Rutabagas

52% 27% 22%
Sugar: 4.5 g
Fiber: 2.3 g
Other: 1.9 g

All nutrients for Rutabagas per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 37kcal 2% 91% 1.3 times less than OrangeOrange
Protein 1.1g 3% 84% 2.6 times less than BroccoliBroccoli
Fats 0.16g 0% 90% 208.2 times less than CheeseCheese
Vitamin C 25mg 28% 17% 2.1 times less than LemonLemon
Net carbs 6.3g N/A 54% 8.6 times less than ChocolateChocolate
Carbs 8.6g 3% 51% 3.3 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 20mg 5% 61% 7 times less than AlmondsAlmonds
Calcium 43mg 4% 37% 2.9 times less than MilkMilk
Potassium 305mg 9% 36% 2.1 times more than CucumberCucumber
Iron 0.44mg 6% 79% 5.9 times less than Beef broiledBeef broiled
Sugar 4.5g N/A 49% 2 times less than Coca-ColaCoca-Cola
Fiber 2.3g 9% 33% Equal to OrangeOrange
Copper 0.03mg 4% 88% 4.4 times less than ShiitakeShiitake
Zinc 0.24mg 2% 82% 26.3 times less than Beef broiledBeef broiled
Starch 0.4g 0% 97% 38.2 times less than PotatoPotato
Phosphorus 53mg 8% 76% 3.4 times less than Chicken meatChicken meat
Sodium 12mg 1% 84% 40.8 times less than White BreadWhite Bread
Vitamin A 0µg 0% 100%
Vitamin E 0.3mg 2% 67% 4.9 times less than KiwiKiwi
Selenium 0.7µg 1% 86%
Manganese 0.13mg 6% 58%
Vitamin B1 0.09mg 8% 52% 3 times less than Pea rawPea raw
Vitamin B2 0.04mg 3% 84% 3.3 times less than AvocadoAvocado
Vitamin B3 0.7mg 4% 74% 13.7 times less than Turkey meatTurkey meat
Vitamin B5 0.16mg 3% 84% 7.1 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.1mg 8% 65% 1.2 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.3µg 0% 84% 338.7 times less than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 21µg 5% 47% 2.9 times less than Brussels sproutsBrussels sprouts
Choline 14mg 3% 81%
Saturated Fat 0.03g 0% 89% 218.3 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.03g N/A 88% 392 times less than AvocadoAvocado
Polyunsaturated fat 0.09g N/A 86% 536.1 times less than WalnutWalnut
Fructose 1.6g 2% 84% 3.7 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 37
% Daily Value*
0.25%
Total Fat 0.16g
0.12%
Saturated Fat 0.03g
0
Trans Fat 0g
0
Cholesterol 0mg
0.52%
Sodium 12mg
2.9%
Total Carbohydrate 8.6g
9.2%
Dietary Fiber 2.3g
Total Sugars 0g
Includes ? g Added Sugars
Protein 1.1g
Vitamin D 0mcg 0

Calcium 43mg 4.3%

Iron 0.44mg 5.5%

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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
Low in Sugars
ok

Rutabagas nutrition infographic

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.