Rutabaga, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Cooked rutabaga offers a unique sweet and earthy flavor, a cross between a turnip and cabbage, with a tender, slightly starchy texture, perfect mashed or roasted. --- RECIPE --- Servings: 3-4 Prep Time: 30 minutes Ingredients: - 1 medium rutabaga - Water for boiling/steaming - 1 tablespoon butter (optional) - Salt to taste - Black pepper to taste Instructions: 1. Peel rutabaga and cut into 1-inch cubes. 2. Boil: Place rutabaga in a pot of lightly salted boiling water. Cook for 20-25 minutes, or until very tender. 3. Steam: Place rutabaga in a steamer basket over boiling water. Cover and steam for 25-30 minutes, or until very tender. 4. Drain well. If desired, mash with butter, salt, and pepper before serving.
Per 100g reference serving, Rutabaga, cooked provides 63 kcal of energy, 1.13g protein (7% of calories), 8.98g total carbohydrates (54% of calories, including 2.4g dietary fiber and 4.65g sugars), and 2.9g total fat (39% of calories).
Vitamins Profile in Rutabaga, cooked (Per 100g)
Track how Rutabaga, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 22.1 mg | 24.6% DV |
| Vitamin A (RAE) | 12 µg | 1.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.72 mg | 4.8% DV |
| Vitamin K (Phylloquinone) | 2.6 µg | 2.2% DV |
| Vitamin B1 (Thiamin) | 0.084 mg | 7% DV |
| Vitamin B2 (Riboflavin) | 0.04 mg | 3.1% DV |
| Vitamin B3 (Niacin) | 0.692 mg | 4.3% DV |
| Vitamin B6 (Pyridoxine) | 0.111 mg | 6.5% DV |
| Total Folate (Vitamin B9) | 19 µg | 4.8% DV |
| Folate (Dietary Folate Equivalents) | 19 µg | 4.8% DV |
| Natural Food Folate | 19 µg | 4.8% DV |
| Choline | 14.9 mg | 2.7% DV |
| Preformed Retinol | 12 µg | 1.3% DV |
| Beta-Carotene | 6 µg | 0.2% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 19 µg | 0.2% DV |
| Lycopene | 14 µg | 0.1% DV |
Minerals & Electrolytes in Rutabaga, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.46 mg | 2.6% DV |
| Calcium (Ca) | 45 mg | 3.5% DV |
| Magnesium (Mg) | 21 mg | 5% DV |
| Potassium (K) | 318 mg | 6.8% DV |
| Zinc (Zn) | 0.25 mg | 2.3% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 55 mg | 4.4% DV |
| Copper (Cu) | 0.033 mg | 3.7% DV |
| Sodium (Na) | 143 mg | 6.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.142 g | 8.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.734 g | 5.2% DV |
| Monounsaturated Fat (MUFA) | 0.997 g | 3.3% DV |
| Polyunsaturated Fat (PUFA) | 0.877 g | 4.4% DV |
| Saturated Fat (SFA) | 0.744 g | 3.7% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Rutabaga, cooked contains 63 calories (kcal), 1.13g of protein, 8.98g of carbohydrates (2.4g fiber, 4.65g total sugars), and 2.9g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Rutabaga, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -5.22 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Rutabaga, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Rutabaga, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.