Calories in Rutabagas, cooked, boiled, drained, with salt
Generic food Cooked Vegetables
Rutabagas, cooked, boiled, drained, with salt contains 30 kcal per 100 g. A typical serving of 0.5 cup, mashed (120 g) provides about 36 kcal.
Roughly 84% of its calories come from carbohydrates, with 11% from protein and 5% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 21% of the Daily Value for Vitamin C.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 30 kcal | |
| Total fat C | 0.18 g | 0.2% |
| Saturated fat ? | 0.029 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 254 mg | 11% |
| Total carbohydrates C | 6.8 g | 2% |
| Dietary fiber I | 1.8 g | 6% |
| Total sugars ? | 4 g | |
| Protein C | 0.93 g | 2% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 18.8 mg | 21% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.24 mg | 2% |
| Vitamin K I | 0.2 µg | 0.2% |
| Thiamin (B1) ? | 0.082 mg | 7% |
| Riboflavin (B2) ? | 0.041 mg | 3% |
| Niacin (B3) ? | 0.72 mg | 4% |
| Pantothenic acid (B5) ? | 0.16 mg | 3% |
| Vitamin B6 ? | 0.1 mg | 6% |
| Folate (B9) C | 15 µg | 4% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 15.2 mg | 3% |
| Calcium C | 18 mg | 1% |
| Iron C | 0.18 mg | 1% |
| Magnesium C | 10 mg | 2% |
| Phosphorus C | 41 mg | 3% |
| Potassium C | 216 mg | 5% |
| Zinc C | 0.12 mg | 1% |
| Copper C | 0.029 mg | 3% |
| Manganese C | 0.097 mg | 4% |
| Selenium C | 0.7 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 11%
- Carbohydrates 84%
- Fat 5%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein0.93 gin the lowest quarter of vegetables and vegetable products (median 2 g)
- Fiber1.8 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars4 gin the top quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.18 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.029 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium254 mgin the top quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water91.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.027 g |
|---|---|
| Polyunsaturated fat ? | 0.095 g |
Sugars and starch (7)
| Starch M | 0.31 g |
|---|---|
| Sucrose M | 0.35 g |
| Glucose M | 2.1 g |
| Fructose M | 1.5 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose Z | 0 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.038 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.026 g |
| SFA 18:0 ? | 0.003 g |
| MUFA 18:1 ? | 0.027 g |
| PUFA 18:3 ? | 0.057 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 10 µg |
| Lutein + zeaxanthin C | 13 µg |
| Retinol Z | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water C | 91.5 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 0.51 g |
| Theobromine Z | 0 mg |
| Energy C | 127 kJ |
| Vitamin A, IU C | 2 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 15 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Rutabagas
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rutabagas, raw Raw | 37 | 1.1 g | 8.6 g | 0.16 g |
| Rutabagas, cooked, boiled, drained, without salt Cooked | 30 | 0.93 g | 6.8 g | 0.18 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Peppers and onions, cooked, no added fat Cooked | 37 | 1.1 g | 8.4 g | 0.12 g |
| Onions, frozen, chopped, cooked, boiled, drained, without salt Cooked | 28 | 0.77 g | 6.6 g | 0.1 g |
| Peppers, sweet, red, cooked, boiled, drained, without salt Cooked | 28 | 0.92 g | 6.7 g | 0.2 g |
| Peppers, sweet, red, cooked, boiled, drained, with salt Cooked | 26 | 0.92 g | 6.1 g | 0.2 g |
| Onions, frozen, chopped, cooked, boiled, drained, with salt Cooked | 26 | 0.77 g | 6 g | 0.1 g |
| Peppers, sweet, green, cooked, boiled, drained, without salt Cooked | 28 | 0.92 g | 6.7 g | 0.2 g |
| Onions, frozen, whole, cooked, boiled, drained, without salt Cooked | 28 | 0.71 g | 6.7 g | 0.05 g |
| Peppers, sweet, green, cooked, boiled, drained, with salt Cooked | 26 | 0.92 g | 6.1 g | 0.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked rutabagas?
100 g of cooked rutabagas has 30 kcal. 0.5 cup, mashed (120 g): about 36 kcal.
How much protein is in cooked rutabagas?
Cooked rutabagas contains 0.93 g of protein per 100 g (2% of the 50 g Daily Value), or 1.1 g in 0.5 cup, mashed (120 g). About 11% of its calories come from protein. Compared with other vegetables and vegetable products, that is in the lowest quarter (median 2 g).
How many carbs are in cooked rutabagas?
Cooked rutabagas has 6.8 g of total carbohydrates per 100 g, including 1.8 g of fiber and 4 g of sugars.
How much fat is in cooked rutabagas?
Cooked rutabagas contains 0.18 g of fat per 100 g, of which 0.029 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does cooked rutabagas contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked rutabagas?
100 g contains 254 mg of sodium, 11% of the 2,300 mg Daily Value.
Does rutabagas have the same nutrition cooked and raw?
No. Per 100 g, rutabagas, cooked, boiled, drained, with salt has 30 kcal, while rutabagas, raw has 37 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170528. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.