Rutabagas, raw
* 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 | 25 MG | 28% | |
| Thiamin | 0.1 MG | 8% | |
| 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 | 21 UG | 5% | |
| Choline, total | 14.1 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.3 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 43 MG | 3% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 20 MG | 5% | |
| Phosphorus, P | 53 MG | 4% | |
| Potassium, K | 305 MG | 6% | |
| Sodium, Na | 12 MG | 1% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.1 MG | 6% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in calories (37 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Vitamin C, total ascorbic acid (28% DV).
About Rutabagas, raw
Eaten raw, this root vegetable offers a subtly sweet and peppery flavor with a satisfying crunch. It's a nutritional powerhouse, providing a good source of vitamin C, which is essential for immune function and collagen production. The high fiber content aids in digestion and helps promote feelings of fullness, potentially supporting weight management. Rutabagas also contribute significant amounts of potassium, vital for maintaining healthy blood pressure, and are low in calories and fat, making them a smart choice for a balanced diet.
In the kitchen, raw rutabagas can be shredded and added to salads for extra texture and nutrients, or thinly sliced and enjoyed with dips. They also make a fantastic addition to slaws, lending a unique flavor profile to the mix. It's worth noting that while rutabagas are generally safe to consume raw, individuals with sensitive digestive systems might experience some mild discomfort due to their high fiber content. When preparing, ensure it's washed thoroughly to remove any dirt or debris from the root.
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