Rutabaga

Brassica napus var. napobrassica

What rutabaga has been studied for

1 association assessed — none with dependable human evidence behind them yet. Strongest first.

1 Insufficient

Satiety and appetiteWeight Management · 1 sourceInsufficient— jump to the detail and sources

2 things to know first — allergies, interactions and intake limits

About rutabaga

A large yellow-fleshed root that arose as a cross between turnip and cabbage. It is denser, sweeter and slower-cooking than a turnip, and is a winter staple across northern Europe.

Also known as Swede, Swedish turnip, Neep, Yellow turnip

Weight Management

The evidence in depth

Best supported: Insufficient

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Satiety and appetite

Weight Management

Insufficient evidence

Rutabaga is often suggested as a lower-carbohydrate substitute for potato on the assumption that it is more filling per calorie. No trial has compared them for fullness or subsequent food intake.

Insufficient evidence. Not enough human research to say anything useful yet.

1 source

Food intake, growth rate, food conversion and food choice in broilers fed on diets high in rapeseed meal and pea meal, with observations on sensory evaluation of the resulting poultry meat.(opens in a new tab)
Randomised controlled trial · British poultry science · 2004 · PMID 15484727

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Rutabaga

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
Nutrient	Amount	% DV
Macronutrients
Calories	37 kcal	2%
Protein	1.08 g	2%
Total fat	0.16 g	0%
Carbohydrate	8.62 g	3%
Fibre	2.3 g	8%
Total sugars	4.46 g	—
Water	89.4 g	—
Fats
Saturated fat	0.027 g	0%
Monounsaturated fat	0.025 g	—
Polyunsaturated fat	0.088 g	—
Cholesterol	0 mg	0%
EPA (omega-3)	0 g	—
DHA (omega-3)	0 g	—
DPA (omega-3)	0 g	—
Linoleic acid (omega-6)	0.035 g	—
Vitamins
Vitamin A	0 µg	0%
Vitamin C	25 mg	28%
Vitamin D	0 µg	0%
Vitamin E	0.3 mg	2%
Vitamin K	0.3 µg	0%
Thiamin (B1)	0.09 mg	8%
Riboflavin (B2)	0.04 mg	3%
Niacin (B3)	0.7 mg	4%
Pantothenic acid (B5)	0.16 mg	3%
Vitamin B6	0.1 mg	6%
Folate	21 µg	5%
Vitamin B12	0 µg	0%
Choline	14.1 mg	3%
Minerals
Calcium	43 mg	3%
Iron	0.44 mg	2%
Magnesium	20 mg	5%
Phosphorus	53 mg	4%
Potassium	305 mg	6%
Sodium	12 mg	1%
Zinc	0.24 mg	2%
Copper	0.032 mg	4%
Manganese	0.131 mg	6%
Selenium	0.7 µg	1%
Other measured compounds
Beta-carotene	1 µg	—
Alpha-carotene	0 µg	—
Lycopene	14 µg	—
Lutein + zeaxanthin	19 µg	—
Caffeine	0 mg	—
Ash	0.71 g	—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Rutabagas, raw (USDA FoodData Central, FDC ID 168454).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

boiledReduces glucosinolates and goitrin
Boiling and discarding the water removes a substantial share of the glucosinolates, including the progoitrin behind the goitrogenic effect.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

Worth knowing
Goitrin content
Rutabaga is one of the more goitrogenic vegetables in the ordinary diet because of its progoitrin content, which yields goitrin. That matters mainly for people with existing thyroid disease or low iodine intake eating it very frequently; cooking reduces the amount considerably.
Too much
Fructans and irritable bowel syndrome
Rutabaga is moderate in fermentable fructans and is commonly limited during a low-FODMAP elimination phase. Larger portions provoke wind and bloating in sensitive people.

Rutabaga

What rutabaga has been studied for

About rutabaga

The evidence in depth

Satiety and appetite

1 source

Ask about Rutabaga

Key nutrients

Bioactive compounds

Sulforaphane

Glucosinolates

Polyphenols

How preparation changes things

Things to know

Goitrin content

Fructans and irritable bowel syndrome