Rutabaga has a high glycemic index of 72 (typical range 67 to 78). A serving of 1 small (192 g) has a glycemic load of 9, which is low. Per 100 g it provides 37 calories, 1.1 g protein, 8.6 g carbohydrate (2.3 g fiber, 4.5 g sugars) and 0.2 g fat.
Serving used for glycemic load: 1 small (192 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 37 kcal | 71 kcal |
| Protein | 1.1 g | 2.1 g |
| Carbohydrate | 8.6 g | 16.6 g |
| Fiber | 2.3 g | 4.4 g |
| Sugars | 4.5 g | 8.6 g |
| Fat | 0.2 g | 0.3 g |
| Saturated fat | 0 g | 0.1 g |
| Sodium | 12 mg | 23 mg |
| Potassium | 305 mg | 586 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Sun Dried Tomato | 35 | 8 |
| Sweet Corn | 52 | 8 |
| Peas | 48 | 6 |
| Beet | 64 | 6 |
| Pumpkin | 75 | 5 |
Rutabaga has a glycemic index of 72, which is high (low is 55 or under, high is 70 or over). The glycemic load of a 1 small (192 g) serving is 9, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of rutabaga has a glycemic load of 9 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Rutabaga has 37 calories per 100 g, and about 71 calories in a 1 small (192 g) serving.
Rutabaga is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Rutabagas, raw” (FDC 168454). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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