Rutabaga Nutrition

Rutabaga is a root vegetable that resembles turnip, but both are actually different. Rutabaga is said to be a cross between wild cabbage and turnip. This root vegetable, which is otherwise known as yellow turnip, has a delicate sweet flavor and freshness. It is believed to have originated in southern Europe and as per evidences, this vegetable (Brassica napus) was used as an animal fodder during the seventeenth century. Nowadays, it is very popular in some regions of the northern Europe, where it is called Swede or Swedish turnip. In some other regions, it is called yellow turnip or simply turnip. Rutabaga is the name that is commonly used to refer to this vegetable in the U.S. and Canada.

Rutabaga is a bulbous root vegetable that can be little bit bigger in size, as compared to turnips. The skin as well as the flesh of this vegetable is yellowish in color. The crown of this vegetable sports ridges and sometimes a purple tinge too. Its taste is often described as sweet and delicate, but, some of them may have a slight bitterness. It also shares the freshness of cabbages and turnips. Even the leaves of this vegetable are said to be nutritious and are used for human consumption.

Rutabaga Nutritional Information

It is a nutritious vegetable that is rich in vitamins, minerals and other beneficial compounds. 100 grams of boiled rutabaga (without salt) contains around 9 grams of carbohydrates, 20 mg sodium, 6 grams of sugar, 1 gram protein and 2 grams of dietary fiber. It amounts to 40 calories.

Nutrient	Value
Vitamin A	2 IU
Vitamin B1	0.1 mg
Vitamin B3	0.7 mg
Vitamin B6	0.1 mg
Vitamin C	18.7 mg
Vitamin E	0.33 mg
Vitamin K	0.3 mcg
Folate	15 mcg
Calcium	48 mg
Iron	0.5 mg
Manganese	0.2 mg
Magnesium	23 mg
Phosphorous	56 mg
Potassium	326 mg
Selenium	0.7 mcg

Rutabaga Health Benefits

As this tuber is rich in dietary fiber, it is said to be effective in combating constipation. It is also good for digestion and in increasing stamina. Another nutritional benefit of rutabaga is that it is rich in potassium, which is good for the proper functioning of the cardiovascular system. Apart from reducing the risk of diseases like stroke, it is also said to be helpful for normalizing high blood pressure. It has high amounts of vitamin C, which is helpful in preventing diseases like scurvy. In some regions, it is used for increasing lactation. Rutabaga contains vitamin E, which is a powerful antioxidant that can fight free radicals in the body. It contains vitamin C in significant amounts and so, is good for nails, skin and hair. But, those with kidney problems must avoid consumption of this vegetable.

In order to reap the benefits of rutabaga nutrition, choose good quality ones. Go for those firm ones with yellow or tan-colored skin that is free of cuts, spots and blemishes. Rutabaga can be cooked in different ways. It can be roasted sautéed, baked, baked, mashed or steamed. It can also be cut into uncooked julienne and used in salads. This root vegetable can also be added to soups.