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Calories in Rutabagas
 Nutrition Facts

Written by Sky Taylor, Diet Bites

Calories, Fats, Carbs & Nutrition in Rutabagas

Nutrition Data Based on Raw Natural State

One large rutabaga contains:

Calories = 286 kcals
Protein = 8 g
Fat, total = 1.24 g
Carbohydrates = 67 g
Fiber, dietary = 18 g
Sugars, total = 34 g
Calcium = 332 mg's
Iron = 3.4 mg's
Potassium = 2,355 mg's

If we look at the medium size, the values are reduced by about one-half. For example, calorie content is reduced to 143 kcals.

The same applies to the small in comparison to the medium rutabaga. Calories are reduced to 71 kcals - about half of those contained in the medium sized specimen.

Vitamin & Mineral Content, Based on One Large

Vitamin C = 193 mg's
Vitamin B-6 = 0.772 mg's
Vitamin B-12 = 0 amount
Vitamin A = 15 IU's
Vitamin E = 2.32 mg's
Vitamin D = 0 amounts
Vitamin K = 2.3
g's

Nutrition Facts for Rutabagas, Cooked State

Vitamins, Minerals

Units

1 cup  Cubes

1 cup mashed

Alanine

g

0.060

0.084

Alcohol, ethyl

g

0.0

0.0

Arginine

g

0.270

0.382

Ash

g

1.48

2.09

Aspartic acid

g

0.160

0.226

Caffeine

mg

0

0

Calcium, Ca

mg

82

115

Calories in Rutabagas

kcal

66

94

Carbohydrate, by difference

g

14.86

20.98

Carotene, alpha

mcg

0

0

Carotene, beta

mcg

2

2

Cholesterol

mg

0

0

Copper, Cu

mg

0.070

0.098

Cryptoxanthin, beta

mcg

0

0

Cystine

g

0.020

0.029

Total lipid (fat)

g

0.37

0.53

Monounsaturated Fat

g

0.046

0.065

Polyunsaturated Fat

g

0.161

0.228

Saturated Fat

g

0.049

0.070

Fiber, total dietary

g

3.1

4.3

Folate, DFE

mcg_DFE

26

36

Folate, food

mcg

26

36

Folate, total

mcg

26

36

Folic acid

mcg

0

0

Glutamic acid

g

0.258

0.365

Glycine

g

0.051

0.072

Histidine

g

0.054

0.077

Iron, Fe

mg

0.90

1.27

Isoleucine

g

0.090

0.127

Leucine

g

0.070

0.098

Lutein + zeaxanthin

mcg

0

0

Lycopene

mcg

0

0

Lysine

g

0.071

0.101

Magnesium, Mg

mg

39

55

Manganese, Mn

mg

0.296

0.418

Methionine

g

0.017

0.024

Niacin

mg

1.216

1.716

Pantothenic acid

mg

0.264

0.372

Phenylalanine

g

0.058

0.082

Phosphorus, P

mg

95

134

Potassium, K

mg

554

782

Protein

g

2.19

3.10

Retinol

mcg

0

0

Riboflavin

mg

0.070

0.098

Selenium, Se

mcg

1.2

1.7

Serine

g

0.063

0.089

Sodium, Na

mg

34

48

Sugars, total

g

10.23

14.45

Theobromine

mg

0

0

Thiamin

mg

0.139

0.197

Threonine

g

0.085

0.120

Tryptophan

g

0.024

0.034

Tyrosine

g

0.043

0.060

Valine

g

0.087

0.122

Vitamin A, IU

IU

3

5

Vitamin B-12

mcg

0.00

0.00

Vitamin B-6

mg

0.173

0.245

Vitamin C

mg

32.0

45.1

Vitamin E

mg

0.54

0.77

Vitamin K

mcg

0.5

0.7

Zinc, Zn

mg

0.59

0.84

 

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