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Rutabaga is a large, round root vegetable with purple-tinged, yellowish skin and pale yellow flesh that turns sweet and buttery when cooked. It is a cruciferous vegetable, related to cabbage and turnips, and in USDA data one cup of raw rutabaga cubes has about 52 calories, 3.2 grams of fiber and 39% of the Daily Value for vitamin C. Below we answer what is rutabaga, lay out the USDA rutabaga nutrition facts raw and cooked, compare rutabaga vs turnip side by side, and look at what the research says about raw cruciferous vegetables and the thyroid.
Peptide Labs does not sell rutabaga or rutabaga products. This article is general nutrition information, not medical advice.
Key Takeaways
- Rutabaga (Brassica napus var. napobrassica) is a cruciferous root vegetable, called swede in Britain.
- One cup of raw rutabaga cubes (140 g) has about 52 calories, 12.1 grams of carbohydrate, 3.2 grams of fiber and 39% of the Daily Value for vitamin C.
- Per 100 grams, rutabaga has a little more carbohydrate, fiber, vitamin C and potassium than turnip in USDA data, and a medium one is about three times heavier.
- A cup of boiled rutabaga has well under half the calories and carbohydrate of a cup of boiled potato.
- Raw cruciferous vegetables contain goitrogens, but the NIH says reasonable amounts are not a concern for most people with adequate iodine.
What is rutabaga?
Rutabaga belongs to the cabbage family. Scientists classify it as Brassica napus var. napobrassica, the same species as oilseed rape, the plant behind canola oil. A 2014 genome study in Science reported that Brassica napus formed about 7,500 years ago from a cross between Brassica rapa, the species that includes turnips, and Brassica oleracea, the species that includes cabbage. That family history explains why rutabaga tastes like a cross between a turnip and cabbage, sweeter and denser than a turnip.
In Britain and Ireland it is called swede; in Scotland it may be called neeps. The Dietary Guidelines for Americans 2020-2025 list rutabaga in the “other vegetables” subgroup, together with turnips, cabbage and radish, rather than with the starchy vegetables. Our guide to which vegetables count as starchy explains those groups. The National Cancer Institute lists rutabaga among the cruciferous vegetables, which contain sulfur-containing compounds called glucosinolates that give them their sharp aroma and slightly bitter flavor.
Rutabaga nutrition: raw and cooked
The table uses the USDA FoodData Central SR Legacy entries for raw and boiled rutabaga at USDA’s cup weights, with the percent Daily Value (%DV) based on FDA Daily Values.
| Nutrient (rutabaga) | Raw cubes, 1 cup 140 g (168454) | % DV | Boiled cubes, 1 cup 170 g (168455) | % DV |
|---|---|---|---|---|
| Calories | 52 | Not applicable | 51 | Not applicable |
| Carbohydrate | 12.1 g | 4% | 11.6 g | 4% |
| Fiber | 3.2 g | 12% | 3.1 g | 11% |
| Total sugars | 6.2 g | No DV | 6.7 g | No DV |
| Protein | 1.5 g | 3% | 1.6 g | 3% |
| Vitamin C | 35 mg | 39% | 32 mg | 36% |
| Potassium | 427 mg | 9% | 367 mg | 8% |
| Magnesium | 28 mg | 7% | 17 mg | 4% |
| Thiamin (vitamin B1) | 0.13 mg | 11% | 0.14 mg | 12% |
| Vitamin B6 | 0.14 mg | 8% | 0.17 mg | 10% |
| Folate | 29 mcg DFE | 7% | 26 mcg DFE | 6% |
| Vitamin A | 0 | 0% | 0 | 0% |
Vitamin C is the headline: a cup of raw rutabaga gives well over a third of the Daily Value, and boiled cubes keep most of it in USDA data. That puts rutabaga in the same conversation as other vegetables in our guide to vitamin C sources. It also adds fiber and some potassium, covered in our guide to potassium in foods. Despite the yellow flesh, USDA lists no vitamin A for rutabaga, unlike carrots; our carrots guide shows the contrast.
A cup of mashed boiled rutabaga (240 grams) has about 72 calories, 16.4 grams of carbohydrate and 4.3 grams of fiber in USDA data, which is why mashed rutabaga is a popular lower-carbohydrate swap for mashed potatoes. See our guide to low carb foods for more options.
Rutabaga vs turnip
Rutabaga vs turnip is a common mix-up at the store, because some regions call rutabagas “yellow turnips”. Turnips are usually smaller, with white flesh and a purple-and-white top; rutabagas are larger, with yellow flesh and a tan-and-purple skin. USDA portion data put a medium rutabaga at about 386 grams and a medium turnip at about 122 grams. The table compares 100 grams of each, raw.
| Per 100 g, raw (USDA FDC ID) | Rutabaga (168454) | Turnip (170465) |
|---|---|---|
| Calories | 37 | 28 |
| Carbohydrate (% DV) | 8.62 g (3%) | 6.43 g (2%) |
| Fiber (% DV) | 2.3 g (8%) | 1.8 g (6%) |
| Total sugars | 4.46 g | 3.8 g |
| Vitamin C (% DV) | 25 mg (28%) | 21 mg (23%) |
| Potassium (% DV) | 305 mg (6%) | 191 mg (4%) |
| Calcium (% DV) | 43 mg (3%) | 30 mg (2%) |
| Magnesium (% DV) | 20 mg (5%) | 11 mg (3%) |
Gram for gram, rutabaga has slightly more of almost everything in this table, including calories and sugar, because it is denser and less watery. The differences are small; the bigger practical gaps are size, color, sweetness and cooking time. Rutabaga’s firm flesh holds up to long roasting and stews, while turnips cook faster and taste sharper. Both belong to the same Dietary Guidelines subgroup and either works in mashes, soups and roasts.
Rutabaga vs potato
| Per cup, boiled (USDA FDC ID) | Calories | Carbohydrate (% DV) | Fiber (% DV) | Vitamin C (% DV) |
|---|---|---|---|---|
| Rutabaga cubes, 170 g (168455) | 51 | 11.6 g (4%) | 3.1 g (11%) | 32 mg (36%) |
| Potato, no skin, 156 g (170440) | 134 | 31.2 g (11%) | 2.8 g (10%) | 12 mg (13%) |
Boiled potato brings more calories, carbohydrate, vitamin B6 and copper; rutabaga brings more vitamin C per cup in USDA data. Our sibling guide to acorn squash compares another fall vegetable with potato and sweet potato.
How to cook rutabaga
- Peel it: supermarket rutabagas are often coated with a thin layer of wax to keep them from drying out. Cut off both ends, stand it on a flat side and remove the skin and wax with a sharp knife or sturdy peeler.
- Mash: simmer cubes until very tender, drain well and mash, alone or mixed with carrots or potatoes. Rutabaga holds more water than potato, so let it steam dry in the pot for a minute.
- Roast: toss cubes or wedges with a little oil and roast until browned at the edges and soft inside. Roasting brings out the sweetness.
- Soups and stews: cubes keep their shape through long simmering, which is why rutabaga is common in pasties, stews and root-vegetable soups.
- Raw: thin matchsticks or grated rutabaga add crunch to slaws, though the flavor is sharper raw.
- Store: keep whole rutabagas cool and dry or in the refrigerator crisper; wrap cut pieces and use them within a few days.
Rutabaga and the thyroid
Like other cruciferous vegetables, rutabaga contains glucosinolates that can break down into goitrogens, substances that interfere with the uptake of iodine by the thyroid. The NIH Office of Dietary Supplements iodine fact sheet lists cruciferous vegetables among foods high in goitrogens and notes they can make iodine deficiency worse. It also states that for most people in the United States who get enough iodine and eat a variety of foods, reasonable amounts of these foods are not a concern.
A 2024 systematic review of 123 studies on brassica vegetables and thyroid function found two studies on rutabaga. In a 1948 human study, large servings of raw rutabaga, eaten as a puree or juice, reduced the thyroid’s uptake of iodine, but cooked rutabaga had no effect. In a rat study, rutabaga sprouts did not change thyroid hormones in animals with normal thyroid function, while they deepened hormone declines in rats with a drug-induced thyroid disorder. These are small and old or animal studies, and they do not show harm from eating cooked rutabaga as part of a varied diet. If you have a thyroid condition or take thyroid medicine, ask your clinician about your diet, and see our iodine guide for how iodine status is assessed.
One more practical note: the NIDDK lists cruciferous vegetables among foods that may lead to extra gas, so add rutabaga gradually if you are sensitive; our guide on how to debloat has more. Rutabaga is not one of the nine major food allergens that US labels must declare. For other cruciferous greens, see our kale guide.
Frequently Asked Questions
What is rutabaga?
A cruciferous root vegetable, Brassica napus var. napobrassica, with yellow flesh and a sweet, mild cabbage-like flavor. It is called swede in Britain.
Is rutabaga healthy?
In USDA data, a cup of raw rutabaga has about 52 calories, 3.2 grams of fiber and 39% of the Daily Value for vitamin C, with almost no fat.
What is the difference between rutabaga and turnip?
Rutabagas are larger, with yellow flesh and a sweeter taste; turnips are smaller with white flesh. Per 100 grams, rutabaga has slightly more carbohydrate, fiber and vitamin C.
Is rutabaga lower in carbs than potatoes?
Yes. A cup of boiled rutabaga cubes has about 11.6 grams of carbohydrate versus about 31.2 grams in a cup of boiled potato, in USDA data.
Can you eat rutabaga raw?
Yes. Peel it first, including any wax coating, and grate or slice it thinly; the flavor is sharper raw than cooked.
Does rutabaga affect the thyroid?
Raw cruciferous vegetables contain goitrogens. The NIH says reasonable amounts are not a concern for most people with adequate iodine; ask your clinician if you have a thyroid condition.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Acorn Squash: USDA Nutrition, How to Cook It and Comparisons, Turnip: Nutrition, Turnip Greens, Benefits and Cautions, Parsnips: Nutrition, Parsnips vs Carrots, Cooking and Safety.