Rutabaga Mash Nutrition Facts: Calories, Macros & Health Benefits
Summary: Rutabaga Mash contains 85 calories, 1.4g protein, 7.5g carbs, and 5.5g fat per one cup (150g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 85 kcal | 4% |
| Protein | 1.4g | 3% |
| Carbohydrates | 7.5g | 3% |
| Total Fat | 5.5g | 7% |
| Fiber | 1.8g | 6% |
| Sugar | 4.5g | -- |
| Saturated Fat | 3.5g | 18% |
| Cholesterol | 15.0mg | 5% |
| Sodium | 220.0mg | 10% |
| Potassium | 18.0mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 260.0mg | 1444% |
| Magnesium | 0.30mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 15.0mcg | 4% |
| Vitamin E | 0.40mg | 3% |
| Vitamin K | 0.05mcg | 0% |
| Phosphorus | 70.0mg | 6% |
Is Rutabaga Mash Good for You?
Rutabaga Mash provides 85 calories per one cup (150g) with 1.4g protein, 7.5g carbohydrates, and 5.5g fat. It is a source of saturated fat (18% dv), sodium (10% dv), iron (1444% dv).
Creamy mashed rutabaga blended with butter and milk as a comforting side dish
Key Health Benefits of Rutabaga Mash
- Saturated Fat (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1444% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (500% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (35% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Rutabaga Mash Nutrition with Gram
Use Gram to log rutabaga mash and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in rutabaga mash?
Rutabaga Mash contains 85 calories per one cup (150g).
How much protein is in rutabaga mash?
Rutabaga Mash provides 1.4g of protein per one cup (150g).
How many carbs are in rutabaga mash?
Rutabaga Mash has 7.5g of carbohydrates per one cup (150g).
Is rutabaga mash good for tracking nutrition?
Yes. Rutabaga Mash can be logged by calories, macros, and micronutrients in the Gram app.
How should I use rutabaga mash in a meal plan?
Use Rutabaga Mash as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track rutabaga mash and thousands of other foods with the Gram app.