Rutabagas (Brassica napus) aka: swede, yellow turnips, Swedish turnips, are oblate oval shaped vegetables with a thin skin that is purple on the top and yellow on the bottom. The inner flesh is a pale orange. Rutabagas will sometimes be found with their greens (leaves) attached at the stem, and these leaves can be eaten.

Health Benefits of Rutabagas:
  • Increased Immune Function
  • Reduced Risk of Colon Cancer
  • Protection Against Heart Disease
  • Slowing Aging
  • DNA Repair and Protection
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Stroke Prevention
  • Reduced Risk of Type II Diabetes
  • Reduced Frequency of Migraine Headaches
  • Alleviation of Premenstrual Syndrome (PMS)
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Prevention of Alopecia (Spot Baldness)

  • *Some of these health benefits are due to the nutrients highly concentrated in Rutabagas, and may not necessarily be related to Rutabagas.
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Natural vitamins, minerals, and nutrients found in Rutabagas: Vitamin B1 (Thiamin) | Vitamin B6 | Vitamin B9 (Folate, Folic Acid) | Vitamin C | Calcium | Dietary Fiber | Magnesium | Phosphorus | Manganese | Potassium |

Click here to compare these nutrition facts with other vegetables.
Nutrition Facts
Rutabagas raw                 
Serving Size 100g
Calories 37
% Daily Value*
Total Fat 0.16g0%
    Saturated Fat 0.027g0%
Cholesterol 0mg~%
Sodium 12mg1%
Total Carbohydrate 8.6g3%
    Dietary Fiber 2.3g9%
    Sugar 4.5g~
Protein 1.1g~
Vitamin A0%Vitamin C42%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 2IU0%
    Retinol equivalents 0μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 1μg~
    Beta-cryptoxanthin 1μg~
Vitamin C 25mg42%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 0.3mg1%
Vitamin K 0.3μg0%
    K1 - Dihydrophylloquinone ~μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.09mg6%
Riboflavin 0.04mg2%
Niacin 0.7mg4%
Pantothenic acid 0.16mg2%
Vitamin B6 0.1mg5%
Folate 21μg5%
    Folic Acid 0μg~
    Food Folate 21μg~
    Dietary Folate Equivalents 21μg~
Choline 14.1mg~
Lycopene 14μg~
Lutein+zeazanthin 19μg~
Minerals  %DV
Calcium 43mg4%
Iron 0.44mg2%
Magnesium 20mg5%
Phosphorus 53mg5%
Sodium 12mg1%
Potassium 305mg9%
Zinc 0.24mg2%
Copper 0.032mg2%
Manganese 0.131mg7%
Selenium 0.7μg1%
Water 89.43g~
Ash 0.71g~
Fatty Acids
Omega 3 to Omega 6 Ratio1.51
Omega 6 to Omega 3 Ratio0.66
Total Omega 3s53mg
18D3 Linolenic53mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s35mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan ~mg~%
Threonine ~mg~%
Isoleucine ~mg~%
Leucine ~mg~%
Lysine ~mg~%
Methionine ~mg~%
Cystine ~mg~%
Phenylalanine ~mg~%
Tyrosine ~mg~%
Valine ~mg~%
Percent of Daily CalorieTarget
(2000 calories)
Percent Water Composition 89.4%
Protein to Carb Ratio (g/g) 0.13

How to choose Rutabagas: Look for firm rutabagas with few marks or discolorations. If the rutabagas feel soft it is a sign that they are old. If the stems are still attached check them for signs of wilting.

How to store Rutabagas: Rutabagas can be kept in a cool dark place (or a refrigerator) and will last for 2-3 weeks.

Climate and origin: Rutabagas are thought to have originated in Europe as a cross between a cabbage and a turnip, and now grow in temperate climates throughout the world.

Taste: Rutabagas have a faintly sharp taste and crisp texture when raw, softening when cooked.

Miscellaneous information: Germans lived on a diet rutabagas during World War I due to a shortage of other staple foods.

Similar tasting produce: Turnips

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