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Tabaga Calories
Starchy root vegetable, source of fiber and vitamin C
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tabaga (150 g) has 129 calories. That works out to 86 calories per 100 g. It contains 30.2 g of carbs, 2.4 g of protein, 0.2 g of fat and 4.5 g of fiber. Its 30 mg of Vitamin C covers 33% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Tabaga Nutrition Facts
Selected: 1 piece (medium) · 150 g
129
KCAL / 150G
Carbs
30.2g
· 11% DV
Protein
2.4g
· 5% DV
Fat
0.2g
· 0% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 7% · Fat 2%
Tabaga nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 30.2 g | 11% |
| Fiber | 4.5 g | 16% |
| Protein | 2.4 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Tabaga?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 129 kcal |
| 1 slice (thin) | 40 g | 34 kcal |
| 1 slice (thick) | 70 g | 60 kcal |
| 1 piece (small) | 80 g | 69 kcal |
| 100 g | 100 g | 86 kcal |
| 1 serving (small) | 100 g | 86 kcal |
| 1 cup (chopped) | 130 g | 112 kcal |
| 1 cup (diced) | 200 g | 172 kcal |
| 1 serving (large) | 200 g | 172 kcal |
| 1 piece (large) | 250 g | 215 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Tabaga
How do you roast tabaga?
Cut tabaga into evenly sized pieces, toss them with a little oil and seasonings, and roast until tender and lightly browned. Leave space between the pieces so they roast rather than steam.
What does tabaga taste like?
Tabaga has a mildly sweet, earthy flavour and a starchy, filling texture. Cooking softens it and brings out its sweetness; herbs, pepper, or a savoury sauce work well with it.
Is tabaga the same as a potato?
No. Tabaga is a starchy root vegetable, but it is not the same food as a potato and may taste sweeter. You can often use it in similar cooked dishes, though the flavour and texture will differ.
Do you have to peel tabaga before cooking it?
No, peeling is not essential if the tabaga is in good condition and you scrub the skin thoroughly. Peeling gives a smoother result; cut away any spoiled or badly damaged areas before cooking.
How should you store tabaga?
Keep whole tabaga in a cool, dry, dark place with some airflow. Refrigerate cut pieces in a covered container and use them soon, since exposed pieces can dry out and absorb odours.
Can you freeze tabaga?
Yes, cooked tabaga freezes well. Let it cool completely, divide it into portions, and pack it in airtight containers; use the thawed pieces in soups, mash, or other cooked dishes.
Can you eat tabaga raw?
Yes, tabaga can be eaten raw, but its firm, starchy texture is usually more pleasant when cooked. If trying it raw, wash and peel it if desired, then cut it thinly or grate it.
What seasonings go well with tabaga?
Savoury seasonings such as black pepper, herbs, garlic, and a little oil complement tabaga’s mild sweetness. For a sweeter preparation, cinnamon can work, but avoid overpowering its earthy flavour.
What should you serve with tabaga?
Serve cooked tabaga alongside beans, grains, eggs, fish, or roasted vegetables. Its starchy texture makes it a useful side dish, and a tangy dressing or sauce can balance its mild sweetness.
Can people with diabetes eat tabaga?
Yes, people with diabetes can include tabaga, but its starch can affect blood glucose. Pairing a sensible portion with protein and non-starchy vegetables can make it easier to fit into a balanced meal.
Tabaga Vitamins & Minerals
Vitamins
Vitamin C
30mg · 33% DV
B6
0.3mg · 18% DV
B1
0.12mg · 10% DV
B5
0.45mg · 9% DV
Minerals
Potassium ⭐
570mg · 17% DV
Copper
0.15mg · 17% DV
Manganese
0.3mg · 13% DV
Phosphorus
60mg · 9% DV
Sodium
83mg · 4% DV
Tabaga Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tabaga
To burn the 129 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Tabaga?
Tabaga is a starchy root vegetable that provides fibre and vitamin C. It is usually peeled and cooked before eating. Rather than tying it to a particular culinary tradition, think of it as a versatile root to use much like other vegetables in everyday meals.
Cooking makes it tender, with a mild, earthy flavour that works well in soups, roasted vegetable dishes and mash. Boil or roast it with herbs, or add it to a stew alongside other vegetables. At 86 calories per 100 g, it is a source of starchy energy, while its fibre adds substance to a meal. For a lighter preparation, bake or boil it instead of frying, and serve with a tangy yoghurt-based sauce or fresh herbs.
How Nutritious Is Tabaga?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Tabaga Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Tabaga Contain Allergens?
No known major allergens
Which Diets Is Tabaga Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tabaga Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.