Food · Vegetables and Vegetable Products

Rutabagas nutrition facts

A typical portion of rutabagas (1 cup, cubes; 140 g, raw (SR Legacy)) has 50 calories and 2g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 30 calories (cooked, boiled, drained, without salt) to 63 (cooked).

Nutrition Facts

Serving size1 cup, cubes (140g)

AmountPortion

Amount per serving

Calories50

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 15mg1%

Total Carbohydrate 12g4%

Dietary Fiber 3g12%

Total Sugars 6g

Includes Added Sugars not declared

Protein 2g3%

Vitamin D 0mcg0%

Calcium 60mg5%

Iron 0.6mg3%

Potassium 430mg9%

* 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Rutabagas, raw, scaled to the portion. Check the USDA record.

Protein per 100 g: 1.1g; more than 17% of 8,218 USDA reference foods
Calories per 100 g: 37; more than 10% of reference foods
Sodium per 100 g: 12mg; more than 19% of reference foods

1 cup, cubes weighs 140 g in USDA's record for Rutabagas, raw (FDC 168454); across 2 records of rutabagas USDA weighs it at 140 to 170 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 86% carbohydrate, 4% fat and 11% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Vitamin C35 mg in 1 cup, cubes (140 g), 39% of the Daily Value
Thiamin0.1 mg in 1 cup, cubes (140 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 168454), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of rutabagas USDA describes

Cooked has the most calories per 100 g (63); the fewest: Without salt (30)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 6 USDA descriptions of rutabagas, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Rutabagas, rawSame values: Rutabaga, raw	37	1.1 g	0.2 g	12 mg
Rutabaga, cooked	63	1.1 g	2.9 g	143 mg
Rutabagas, cooked, boiled, drained, without salt	30	0.9 g	0.2 g	5 mg
Rutabagas, cooked, boiled, drained, with salt	30	0.9 g	0.2 g	254 mg
Rutabaga, peeled, raw		0.9 g	n/a	5 mg

Every nutrient in this record (76)

The portion is 1 cup, cubes (140 g); % DV is for that portion.

Energy, macronutrients and sugars (21)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.51 g	1.08 g	3%
Total lipid (fat)	0.22 g	0.16 g	0%
Carbohydrate, by difference	12.1 g	8.62 g	4%
Ash	0.99 g	0.71 g
Energy	51.8 kcal	37.0 kcal
Starch	0.56 g	0.40 g
Sucrose	0.74 g	0.53 g
Glucose	3.22 g	2.30 g
Fructose	2.25 g	1.61 g
Lactose	0 g	0 g
Maltose	0.028 g	0.020 g
Alcohol, ethyl	0 g	0 g
Water	125 g	89.4 g
Total Sugars	6.24 g	4.46 g
Galactose	0 g	0 g
Fiber, total dietary	3.22 g	2.30 g	12%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.038 g	0.027 g	0%
Fatty acids, total monounsaturated	0.035 g	0.025 g
Fatty acids, total polyunsaturated	0.12 g	0.088 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	60.2 mg	43.0 mg	5%
Iron, Fe	0.62 mg	0.44 mg	3%
Magnesium, Mg	28.0 mg	20.0 mg	7%
Phosphorus, P	74.2 mg	53.0 mg	6%
Potassium, K	427 mg	305 mg	9%
Sodium, Na	16.8 mg	12.0 mg	1%
Zinc, Zn	0.34 mg	0.24 mg	3%
Copper, Cu	0.045 mg	0.032 mg	5%
Manganese, Mn	0.18 mg	0.13 mg	8%
Selenium, Se	0.98 µg	0.70 µg	2%

Vitamins (24)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	1.40 µg	1.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.42 mg	0.30 mg	3%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	1.40 µg	1.00 µg
Lycopene	19.6 µg	14.0 µg
Lutein + zeaxanthin	26.6 µg	19.0 µg
Vitamin C, total ascorbic acid	35.0 mg	25.0 mg	39%
Thiamin	0.13 mg	0.090 mg	11%
Riboflavin	0.056 mg	0.040 mg	4%
Niacin	0.98 mg	0.70 mg	6%
Pantothenic acid	0.22 mg	0.16 mg
Vitamin B-6	0.14 mg	0.10 mg	8%
Folate, total	29.4 µg	21.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	19.7 mg	14.1 mg	4%
Vitamin K (phylloquinone)	0.42 µg	0.30 µg	0%
Folic acid	0 µg	0 µg
Folate, food	29.4 µg	21.0 µg
Folate, DFE	29.4 µg	21.0 µg	7%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0 g	0 g
SFA 16:0	0.034 g	0.024 g
SFA 18:0	0.0042 g	0.0030 g
MUFA 18:1	0.035 g	0.025 g
PUFA 18:2	0.049 g	0.035 g
PUFA 18:3	0.074 g	0.053 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0 g	0 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 168454: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in rutabagas?

50 in 1 cup, cubes (140 g) of raw (SR Legacy); 30 to 63 per 100 g across USDA's descriptions.

How much protein is in rutabagas?

2g in 1 cup, cubes; 1.1 g per 100 g.

How much sodium is in rutabagas?

15mg in 1 cup, cubes; 12 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov