Rutabagas (Cooked, Boiled, Drained, Without Salt)
Rutabagas are a highly nutritious root vegetable, often enjoyed for their mild, slightly sweet flavor and versatility in both savory and sweet dishes. When prepared by boiling and draining, they provide a light, healthful option for various recipes. Rutabagas are low in calories and offer a good range of essential nutrients, making them an excellent addition to a balanced diet. The following is a breakdown of the nutritional content and key benefits of rutabagas, particularly when prepared without added salt.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 30 kcal |
| Protein | 0.93 g |
| Fat | 0.18 g |
| Saturated Fat | 0.029 g |
| Carbohydrates | 6.84 g |
| Fiber | 1.8 g |
| Sugar | 3.95 g |
| Calcium | 18 mg |
| Iron | 0.18 mg |
| Magnesium | 10 mg |
| Phosphorus | 41 mg |
| Potassium | 216 mg |
| Sodium | 5 mg |
| Zinc | 0.12 mg |
| Copper | 0.029 mcg |
| Manganese | 0.097 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 18.8 mg |
| Thiamine (B1) | 0.082 mg |
| Riboflavin (B2) | 0.041 mg |
| Niacin (B3) | 0.715 mg |
| Vitamin B6 | 0.102 mg |
| Folate (B9) | 15 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.24 mg |
| Vitamin D2 | 0 mcg |
Health Benefits
Rutabagas are a wonderful source of essential vitamins and minerals, making them an excellent choice for promoting overall health. They provide a notable amount of Vitamin C, an antioxidant that supports the immune system and aids in collagen production, important for skin, blood vessels, and bone health. Potassium plays a crucial role in maintaining healthy blood pressure levels, while magnesium supports muscle function and relaxation.
The fiber content in rutabagas—1.8g per 100g—contributes to digestive health by aiding in regular bowel movements and helping to regulate blood sugar levels. Rutabagas are also a source of folate, which is important for cell division and growth, making it a valuable nutrient for pregnant women or individuals looking to maintain healthy cell turnover.
Allergen Information
Rutabagas are naturally gluten-free, dairy-free, and nut-free, making them a safe choice for individuals with common food allergies or intolerances. Since they contain no known allergens, rutabagas are suitable for a wide variety of dietary preferences and can be enjoyed by most people.
Dietary Preferences
Rutabagas are an excellent option for those following specific dietary regimens. They are:
- Vegan and Vegetarian friendly
- Low-calorie and Low-fat, perfect for weight management
- Gluten-free, making them a safe option for individuals with celiac disease or gluten sensitivity
- Paleo and Whole30 compliant, as they are a root vegetable without any added sugars or grains
- Suitable for low-sodium diets due to their naturally low sodium content
Cooking Tips
Rutabagas are quite versatile in the kitchen and can be prepared in a variety of ways. After boiling and draining, they can be mashed with a bit of olive oil and herbs for a comforting side dish, or they can be roasted to enhance their natural sweetness. You can also add rutabagas to soups, stews, and casseroles for a hearty, nutritious addition.
For a simple yet delicious option, try roasting rutabagas with other root vegetables like carrots and parsnips, and drizzle with a touch of olive oil, salt, and pepper before roasting them to perfection. Rutabagas can also be grated into salads for a fresh, crisp bite or blended into smoothies for an added nutrient boost.
Conclusion
Whether you’re looking for a nutritious side dish, a wholesome addition to your soups and stews, or simply a low-calorie alternative to potatoes, rutabagas offer a delicious and healthy option. Packed with vitamins, minerals, and fiber, they support a wide range of health benefits, from digestive health to immune system support. Low in calories and free from common allergens, rutabagas are an excellent choice for various dietary preferences, ensuring that they fit seamlessly into your meals.
Embrace the nutritional powerhouse that is rutabaga, and explore new ways to include this versatile vegetable in your daily diet.
