Rutabaga Nutrition: Carbs, Glycemic Index and Benefits for Low-Carb Diets

An In-Depth Look at the Carb Count of Rutabaga

Rutabaga is an underrated and overlooked vegetable that can be a nutritious addition to a low-carb diet. With its mild and sweet flavor, rutabaga provides an array of vitamins, minerals and antioxidants. But most importantly for those monitoring their carb intake, rutabaga is low in carbohydrates.

This article will provide a detailed overview of the carb content of rutabaga. We’ll look at the total carbohydrates, fiber, net carbs and impact on blood sugar. You’ll also find out how the carb count of rutabaga compares to other vegetables.

What is Rutabaga?

Rutabaga, also known as Swedish turnip or yellow turnip, is a root vegetable that is a cross between a cabbage and a turnip. This hardy and cool-weather vegetable has a round shape with a purple/yellow coloring on the outside and yellow-orange flesh on the inside.

Rutabaga has a mild flavor that is somewhat similar to turnip but sweeter. The sweet and nutty taste of rutabaga makes it a great replacement for potatoes in recipes. It can be roasted, sautéed, baked into fries, added to stews and soups or simply mashed.

This nutrient-packed vegetable provides an array of vitamins, minerals and antioxidants:

• Vitamin C
• Potassium
• Manganese
• Vitamin B6
• Magnesium
• Phosphorus
• Calcium
• Iron
• Antioxidants like beta-carotene and lutein

In addition to vitamins and minerals, rutabaga is low in calories and carbs, which makes it an excellent choice for low-carb and ketogenic diets.

Rutabaga Nutrition Facts

One cup (around 140 grams) of raw rutabaga contains:

• Calories: 51
• Carbohydrates: 12 grams
• Fiber: 3 grams
• Sugar: 5 grams
• Protein: 1 gram

This nutrition information is based on data from the USDA FoodData Central database.

Total Carbohydrates in Rutabaga

The total carbohydrate content of rutabaga is 12 grams per cup. Since the total carb count is less than 15 grams per cup, rutabaga is considered a low carb vegetable.

The carb content is considerably lower in rutabaga than in many other root vegetables and starchy veggies like potatoes and winter squash. For comparison, one cup of boiled potatoes contains 36 grams of total carbohydrates.

The total carbohydrates in rutabaga consist of both starch and sugar. The starch content makes up the majority of the 12 grams of carbs. Rutabaga also contains 5 grams of natural sugars per cup, adding a touch of sweetness.

Fiber Content of Rutabaga

Out of the 12 grams of total carbs in rutabaga, 3 grams come from dietary fiber. Fiber is a type of carbohydrate that is not digested and absorbed like other carbs.

A high fiber food like rutabaga slows digestion, which leads to a more gradual rise in blood sugar levels. Fiber also promotes feelings of fullness and healthy digestion.

Net Carbs in Rutabaga

To calculate the net carbs in rutabaga, you subtract the grams of fiber from the total grams of carbohydrate. Here is the math:

Total carbs: 12 grams

- Fiber: 3 grams

= Net carbs: 9 grams

This means for every cup of rutabaga you eat, the net carb count that is digested and impacts blood sugar is just 9 grams.

Rutabaga Glycemic Index

The glycemic index (GI) is a measure of how quickly a food causes increases in blood sugar. Low GI foods cause a gradual rise, while high GI foods lead to spikes.

Rutabaga has a low glycemic index of 35. For comparison, boiled potatoes have a GI of 78.

Pairing rutabaga with foods that contain protein, fat or fiber further reduces the glycemic impact and carbohydrate absorption.

Rutabaga Carbs vs. Other Vegetables

Compared to many other starchy vegetables, rutabaga is very low in carbohydrates. Here is how the carb count of rutabaga stacks up against some higher carb veggies:

• 1 cup rutabaga: 12 grams carbs
• 1 cup boiled potatoes: 36 grams carbs
• 1 cup sweet potato: 24 grams carbs
• 1 cup beets: 13 grams carbs
• 1 cup parsnips: 24 grams carbs
• 1 cup acorn squash: 18 grams carbs

As you can see, rutabaga has 50-75% fewer total carbs than comparable starchy vegetables. Replacing these higher carb veggies with rutabaga can help lower carb intake.

Benefits of Rutabaga for a Low-Carb Diet

Rutabaga can be a nutritious and tasty addition to a low-carb, ketogenic or diabetic diet. Here are some of the top benefits of adding rutabaga to your low-carb meal plan:

• Low in carbs and calories
• High in fiber to promote fullness
• Has a low impact on blood sugar
• Contains antioxidants like vitamin C and beta-carotene
• Provides important minerals like potassium, magnesium and manganese
• Can substitute for high carb vegetables in recipes
• Delicious sweet and savory flavor

Tips for Cooking with Rutabaga

Here are some tips for preparing rutabaga so you can enjoy its great taste and nutrition benefits on a low-carb diet:

• Peel rutabaga and cut into cubes, wedges or sticks for roasting or sautéing
• Mash cooked rutabaga as a replacement for mashed potatoes
• Make low-carb rutabaga fries by cutting into sticks, tossing in oil and baking
• Add diced rutabaga to soups, stews and casseroles
• Grate raw rutabaga and add to coleslaw or salad
• Roast rutabaga wedges and drizzle with olive oil, salt and pepper
• Make rutabaga noodles or rice using a spiralizer or food processor

Rutabaga Recipe Ideas

Here are a few recipes showcasing delicious ways to prepare rutabaga on a low-carb diet:

Rutabaga Fries

Oven-baked rutabaga fries coated in oil and seasoning for a tasty, crunchy low-carb side dish.

Creamy Rutabaga Soup

A comforting rutabaga soup made with coconut milk and warm spices.

Rutabaga Mash

Mashed rutabaga makes a fluffy, low-carb substitute for mashed potatoes.

Roasted Rutabaga Medley

Rutabaga roasted with cauliflower, carrots and garlic for a flavorful veggie side.

Rutabaga Gratin

Sliced rutabaga baked au gratin style with cream and cheese is a delicious side dish.

The Bottom Line

Rutabaga contains significantly fewer carbs and less impact on blood sugar compared to other starchy vegetables. With only 12 grams of total carbs and 9 grams of digestible net carbs per cup, rutabaga can be part of a healthy low-carb diet.

Roasting, mashing, sautéing or adding rutabaga to soups and stews provides bulk and nutrition without excess carbohydrates. Track your veggie portions and enjoy rutabaga to keep carbs low.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.