Rutabaga—also called swede—is a lesser-known root vegetable formed from a natural cross between a cabbage and a turnip. Its purple-and-yellow appearance, mildly sweet and earthy flavor, and creamy texture when cooked make it a versatile and delicious addition to meals.

Despite being overshadowed by other root veggies like potatoes or carrots, rutabaga packs a powerful nutritional punch. It offers an excellent source of vitamin C, fiber, potassium, and other essential nutrients that benefit your heart, digestion, and overall health.

Excellent Source of Vitamin C

Rutabagas are particularly rich in vitamin C, a key antioxidant that protects your cells and supports several body functions. Vitamin C aids in collagen formation, immune response, protein metabolism, and iron absorption. It also helps produce neurotransmitters like serotonin, which affect mood regulation.

Research suggests that higher vitamin C intake is associated with a reduced risk of certain cancers, such as breast, lung, prostate, and kidney cancers. Moreover, it supports cardiovascular health by lowering blood lipids and slowing plaque buildup in the arteries. It may even slow cognitive decline and boost white blood cell activity to improve immune function.

Just one cup of cooked rutabaga provides over 45 mg of vitamin C—around half of your daily needs.

Supports a Healthy Heart

Rutabaga belongs to the cruciferous vegetable family, which includes broccoli, kale, and Brussels sprouts—vegetables known for promoting heart health. One cup offers more than 4 grams of dietary fiber, which helps lower LDL (bad) cholesterol levels and supports healthy blood pressure.

It also contains antioxidants that help prevent atherosclerosis (plaque buildup in arteries). A study involving older women found that increasing cruciferous vegetable intake correlated with reduced carotid artery thickness, which may reduce the risk of heart attack and stroke.

Additionally, rutabaga is a good source of potassium—an essential mineral for regulating blood pressure. Potassium-rich foods are known to help manage and prevent hypertension.

Boosts Digestive Health

Rutabaga’s fiber content supports gut health in several ways. Fiber adds bulk to stool, promoting regularity and preventing constipation. It also feeds beneficial bacteria in your large intestine, which ferment the fiber and produce short-chain fatty acids (SCFAs).

These SCFAs help maintain a healthy gut lining, reduce inflammation, and improve digestion overall. A diet high in fiber also reduces the risk of colon diseases like diverticulitis and colon cancer. Plus, fiber helps regulate blood sugar by slowing digestion and increases satiety, making it easier to manage your weight.

Nutritional Breakdown of Rutabaga

This low-calorie root vegetable offers a wide range of nutrients per one-cup serving (cooked and mashed):

  • Calories: 72

  • Carbohydrates: 16.4 g

  • Fiber: 4.32 g

  • Protein: 2.23 g

  • Fat: <1 g

  • Vitamin C: 45.1 mg (50% DV)

  • Potassium: 518 mg (11% DV)

  • Folate: 36 mcg (9% DV)

  • Niacin (B3): 1.72 mg (11% DV)

  • Thiamin (B1): 0.19 mg (16% DV)

Rutabagas provide key B vitamins that support energy metabolism and nervous system function. The folate they contain is particularly important for fetal development and neurological health.

Are There Any Risks?

Rutabaga is generally safe for most people, but it’s possible to be allergic. Symptoms of food allergies should always be taken seriously.

Additionally, rutabagas contain raffinose—an indigestible sugar that may cause bloating or gas in sensitive individuals. Cooking rutabaga helps reduce this compound, making it easier to digest.

How to Enjoy Rutabaga

Rutabagas have a subtly sweet, peppery flavor that enhances both savory and sweet dishes. They can be eaten raw, but their strong taste and tough texture are better suited to cooking.

Because rutabagas are often coated in wax to preserve freshness in stores, be sure to peel the skin before preparing them. Popular cooking methods include:

  • Roasting

  • Boiling

  • Mashing

  • Stir-frying

  • Steaming

  • Microwaving

Try mashed rutabaga as a low-carb alternative to mashed potatoes, or roast them with herbs and olive oil. They also work well in stews, soups, and salads.

A Quick Recap

Rutabagas may not be the most talked-about vegetable, but they’re packed with health-promoting nutrients. With high levels of vitamin C, potassium, and fiber—and very few calories—they’re a smart addition to a balanced diet. Whether you mash, roast, or steam them, rutabagas deliver both flavor and function to your plate.