Rutabagas, cooked, boiled, drained, with salt
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 18.8 MG | 21% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.7 MG | 4% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 15 UG | 4% | |
| Choline, total | 15.2 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.2 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 18 MG | 1% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 10 MG | 2% | |
| Phosphorus, P | 41 MG | 3% | |
| Potassium, K | 216 MG | 5% | |
| Sodium, Na | 254 MG | 11% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.0 MG | 3% | |
| Manganese, Mn | 0.1 MG | 4% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in calories (30 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Vitamin C, total ascorbic acid (21% DV).
About Rutabagas, cooked, boiled, drained, with salt
This root vegetable, when cooked by boiling and drained, offers a mild, slightly sweet flavor with a soft, tender texture. It is naturally low in calories and fat, making it a great choice for those looking to maintain or reduce their calorie intake. With about 6.8 grams of carbohydrates per 100 grams, most of which comes from natural sugars and fiber, it provides a gentle energy source and supports healthy digestion. The 1.8 grams of dietary fiber contribute to gut health and help promote a feeling of fullness. While it contains only a small amount of protein (0.9 grams), it does provide some essential micronutrients, and the added salt during preparation can help with electrolyte balance, though those monitoring sodium intake may want to adjust accordingly.
In the kitchen, this vegetable is incredibly versatile. It can be mashed as a lower-carb alternative to potatoes, diced into soups and stews for added heartiness, or roasted for a caramelized, savory side dish. Its subtle sweetness also pairs well with other root vegetables in mixed roasts or gratins. Because of its soft texture when boiled, it purees smoothly, making it a good base for creamy soups or even baby food. Whether used as a comforting staple in cold-weather meals or as part of a balanced, nutrient-rich diet, it’s a humble yet valuable addition to a variety of dishes.
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