Rutabaga: Benefits, Nutrition, and Risks

Rutabaga, also known as swede, is a cruciferous root vegetable that was created by crossing a cabbage with a turnip.

These large, round vegetables have purple tops that fade into a yellowish-colored root. Rutabagas have a slightly sweet, peppery taste and take on a creamy texture when cooked. 

Rutabagas aren’t as popular as other root vegetables like carrots and potatoes, but they’re highly nutritious, packing vitamins, minerals, fiber, and protective plant compounds.

Incorporating rutabaga into your diet may benefit your health in several ways, including supporting and protecting your digestive system and heart.

Rutabaga contains several vitamins and minerals, but it’s especially rich in vitamin C. Vitamin C is required for vital processes such as collagen production, immune function, iron absorption, protein metabolism, and the synthesis of several neurotransmitters—including the mood-regulating neurotransmitter serotonin.

In addition to these roles, vitamin C is one of the most important antioxidants in your body. Antioxidants function to protect your cells from damage caused by unstable molecules called free radicals. They neutralize free radicals before they can harm your cells.

Studies show that following a diet high in antioxidants like vitamin C may reduce your risk of several health conditions, such as certain cancers. For example, research suggests that people with high vitamin C intakes are at a lower risk of developing breast cancer, prostate cancer, gastric cancer, kidney cancer, brain cancer, and lung cancer compared to people with low vitamin C intake.

High vitamin C intake can benefit your heart, brain, and immune health. It may protect against heart disease development by reducing blood lipid levels and preventing the buildup of calcium on artery walls, which significantly increases the risk of heart disease and heart attack.

Vitamin C can protect against and reduce the progression of dementia by mitigating (lessening) the cellular damage in the brain. Vitamin C is also important for immune health. It helps white blood cells function, including neutrophils—which protect your body from infection and heal injuries.

Rutabaga is an excellent source of vitamin C. One cup of mashed rutabaga provides 45.1 milligrams (mg) of vitamin C, which covers 50% of the Daily Value (DV) for this essential nutrient.

Rutabaga belongs to the cruciferous vegetable family, which also includes broccoli, cabbage, and kale. Rutabaga and other cruciferous vegetables are packed with nutrients and plant compounds that support and protect heart health.

For example, rutabaga provides 4.32 grams (g) of fiber per cup, which covers 15.4% of the DV for fiber. Fiber supports healthy blood lipid levels by decreasing cholesterol absorption and increasing its excretion from the body.

The antioxidants in rutabaga protect against heart disease by reducing the buildup of plaque in the arteries, known as atherosclerosis in the medical field.

A study of 1,922 older women found that for every 10 g increase in cruciferous vegetable intake per day, there was a 0.006 millimeter (mm) lower average carotid intima-media thickness (CIMT). CIMT is a measurement used to assess a person’s risk of atherosclerosis-related disease.

This reduction is significant because each 0.1‐mm decrease in CIMT is associated with a 10% to 18% decrease in risk of heart attack and stroke, respectively.

Cruciferous vegetables contain plant compounds, such as sulfur compounds and vitamin C, which may decrease atherosclerosis and heart disease risk by scavenging free radicals, reducing plaque buildup, and preventing damage to your blood vessels.  

Rutabagas are also high in potassium, which is necessary for maintaining healthy blood pressure levels. Eating more potassium-rich foods, like rutabaga, can help lower blood pressure in people with existing high blood pressure, as well as decrease the risk of developing high blood pressure.

This makes rutabagas a solid choice for heart health. 

A cup of mashed rutabaga covers over 15% of the DV for fiber. Fiber plays a number of roles in gut health, including preventing constipation by keeping stool soft and easy to pass.

Fiber is also essential for maintaining a healthy and balanced microbiome, or the population of microorganisms that reside in your digestive tract.

Fiber acts as fuel for beneficial bacteria that reside in your large intestine. These bacteria ferment the soluble fiber found in rutabaga, which releases byproducts called short-chain fatty acids (SCFAs). SCFAs, such as acetic acid, propionic acid, and butyric acid, support digestive health by fueling the cells lining the colon, regulating inflammation, and strengthening your gut barrier.

The fiber in rutabagas also helps reduce the risk of digestive diseases such diverticular disease and colon cancer. A review of 11 studies found that compared to people with lowest intake, those with the highest dietary fiber intake were 14% and 21% less likely to be diagnosed with proximal colon cancer (PCC) and distal colon cancer (DCC), respectively.

Additionally, fiber slows digestion, which promotes blood sugar management by slowing the release of glucose into the bloodstream, reducing post-meal blood sugar levels. A high-fiber diet can also help you maintain a healthy body weight by increasing feelings of satiety, which prevents overeating and can make it easier for you to stay within your daily calorie needs and ideal body weight.

Rutabagas are low in calories, yet are high in fiber and essential vitamins and minerals, such as vitamin C, potassium, folate, niacin, and thiamin. 

Here’s the nutrition breakdown for a cup serving of cooked, mashed rutabaga:

• Calories: 72
• Carbohydrates: 16.4 grams (g)
• Fiber: 4.32 g
• Protein: 2.23 g
• Fat: <1 g
• Vitamin C: 45.1 milligrams (mg) or 50% of the Daily Value (DV)
• Potassium: 518 mg or 11% of the DV
• Folate: 36 micrograms (mcg) or 9% of the DV
• Niacin: 1.72 mg or 11% of the DV
• Thiamin: 0.19 mg or 16% of the DV

Rutabaga contains several B vitamins, including folate, niacin, and thiamine. Folate is critical for neurological health and fetal brain development, while niacin and thiamin are required for energy metabolism, cellular function, and growth.

Rutabagas also provide a good amount of potassium, a mineral required for healthy blood pressure regulation. Adding more potassium-rich foods to your diet, like rutabagas, can help you reach your daily potassium needs and protect against high blood pressure development.

Although it’s rich in several nutrients, rutabagas are very low in calories, with a one-cup serving of mashed rutabaga containing just 72 calories. Choosing low-calorie, high-fiber foods, like rutabagas, can help you stay within your calorie needs and maintain a healthy body weight. 

Rutabaga is safe for most people to enjoy. However, it’s possible to be allergic to rutabagas. People with rutabaga allergy should avoid consuming rutabagas and any foods made with them.

Rutabagas contain a type of indigestible sugar called raffinose, which can cause gas, bloating, and general stomach discomfort in some people.

Soaking and cooking reduces raffinose content, making cooked rutabagas easier on your stomach than raw rutabagas. 

Rutabagas have a sweet, slightly peppery taste and are commonly enjoyed as a side dish and added to recipes like salads, soups, and stews.

They can be eaten raw, but some people may not like the strong taste of raw rutabaga. Larger rutabagas are especially pungent, making smaller rutabagas a better choice for raw consumption.

Rutabagas sold in grocery stores are coated with wax to prevent moisture loss, so their skin must be removed with a sharp knife before consuming. 

Rutabagas can be prepared using several cooking methods, including:

• Baking
• Roasting
• Stir-frying
• Boiling
• Microwaving
• Steaming

After cooking rutabagas, you can mash them and season them with salt and pepper for a simple side dish, combine them with other root vegetables, like carrots and potatoes, and add them to your favorite savory recipes for an added boost of nutrients and flavor. 

Rutabagas aren’t as popular as many other root vegetables, but they have a lot to offer when it comes to nutrition and flavor. They’re high in vitamin C, potassium, and fiber, and can make a nutritious addition to your diet.