Rutabagas, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A hearty root vegetable, rutabagas boast a subtly sweet, earthy flavor with a hint of peppery spice, perfect for roasting or adding a unique twist to stews.
Per 100g reference serving, Rutabagas, raw provides 37 kcal of energy, 1.08g protein (11% of calories), 8.62g total carbohydrates (86% of calories, including 2.3g dietary fiber and 4.46g sugars), and 0.16g total fat (3% of calories).
Vitamins Profile in Rutabagas, raw (Per 100g)
Track how Rutabagas, raw 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) | 25 mg | 27.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.3 mg | 2% DV |
| Vitamin K (Phylloquinone) | 0.3 µg | 0.2% DV |
| Vitamin B1 (Thiamin) | 0.09 mg | 7.5% DV |
| Vitamin B2 (Riboflavin) | 0.04 mg | 3.1% DV |
| Vitamin B3 (Niacin) | 0.7 mg | 4.4% DV |
| Vitamin B5 (Pantothenic Acid) | 0.16 mg | 3.2% DV |
| Vitamin B6 (Pyridoxine) | 0.1 mg | 5.9% DV |
| Total Folate (Vitamin B9) | 21 µg | 5.2% DV |
| Folate (Dietary Folate Equivalents) | 21 µg | 5.2% DV |
| Natural Food Folate | 21 µg | 5.2% DV |
| Choline | 14.1 mg | 2.6% DV |
| Beta-Carotene | 1 µg | 0% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 19 µg | 0.2% DV |
| Lycopene | 14 µg | 0.1% DV |
Minerals & Electrolytes in Rutabagas, raw (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) | 0.44 mg | 2.4% DV |
| Calcium (Ca) | 43 mg | 3.3% DV |
| Magnesium (Mg) | 20 mg | 4.8% DV |
| Potassium (K) | 305 mg | 6.5% DV |
| Zinc (Zn) | 0.24 mg | 2.2% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 53 mg | 4.2% DV |
| Copper (Cu) | 0.032 mg | 3.6% DV |
| Manganese (Mn) | 0.131 mg | 5.7% DV |
| Sodium (Na) | 12 mg | 0.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.053 g | 3.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.035 g | 0.2% DV |
| Monounsaturated Fat (MUFA) | 0.025 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.088 g | 0.4% DV |
| Saturated Fat (SFA) | 0.027 g | 0.1% 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 Rutabagas, raw contains 37 calories (kcal), 1.08g of protein, 8.62g of carbohydrates (2.3g fiber, 4.46g total sugars), and 0.16g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Rutabagas, raw has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -4.99 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Rutabagas, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Rutabagas, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.