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.
Advertisement (Bad ad? How to mute ads)

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+Zeaxanthin 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~%
Histidine ~mg~%
Threonine ~mg~%
Isoleucine ~mg~%
Leucine ~mg~%
Lysine ~mg~%
Methionine ~mg~%
Cystine ~mg~%
Phenylalanine ~mg~%
Tyrosine ~mg~%
Valine ~mg~%
More Amino Acids  %RDI
Arginine ~mg~%
Alanine ~mg~%
Aspartic Acid ~mg~%
Glutamic Acid ~mg~%
Glycine ~mg~%
Proline ~mg~%
Serine ~mg~%
Hydroxyproline ~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

Advertisement (Bad ad? How to mute ads)

▼ Comments
     (Click to expand)

▼ References
     (Click to expand)