1 serving (150 grams) contains 51 calories, 1.5 grams of protein, 0.2 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
80.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 31.5 mg | 1% | |
| Total Carbohydrates | 18.9 g | 6% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 9.5 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.1 mg | 4% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 283.9 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Mashed turnips
Mashed turnips are a simple and nutritious dish made from cooked and pureed turnips, a root vegetable belonging to the Brassicaceae family. Native to northern Europe and parts of Asia, turnips are a staple in many global cuisines, particularly in European and Southern dishes. They are low in calories but rich in essential nutrients such as vitamin C, potassium, and dietary fiber. Mashed turnips offer a creamy, slightly earthy flavor and are often used as a lower-calorie substitute for mashed potatoes, making them popular among health-conscious individuals. One serving (about 1 cup) of mashed turnips contains approximately 50 calories, 11 grams of carbohydrates, 3 grams of fiber, and a multitude of micronutrients while remaining low in fat.
Health Benefits
- Rich in vitamin C, an antioxidant that supports the immune system and skin health.
- A good source of potassium, which helps maintain healthy blood pressure and supports proper muscle function.
- High in dietary fiber, promoting digestive health and aiding in weight management by increasing satiety.
- Contains glucosinolates, compounds that may have anti-inflammatory and cancer-preventive properties.
- Low in calories and fat while providing essential nutrients, making it a diet-friendly food choice.
Dietary Considerations
Selection and Storage
Store whole turnips in a cool, dark, and dry place for up to two weeks. Once cooked, mashed turnips can be refrigerated in an airtight container for up to three days.
Common Questions About Mashed turnips Nutrition
Are mashed turnips low in calories and nutritious?
Yes, mashed turnips are very low in calories and nutrient-dense. One cup of mashed turnips contains about 50 calories, 1 gram of protein, 12 grams of carbohydrates, and is an excellent source of vitamin C, providing approximately 30% of the daily recommended intake.
Are mashed turnips suitable for a keto or low-carb diet?
Mashed turnips can fit into a keto or low-carb diet, but be mindful of portion sizes. Turnips contain about 4 grams of net carbohydrates per 100 grams, which is lower than potatoes but higher than some keto staples like cauliflower.
What are the health benefits of eating mashed turnips?
Mashed turnips are high in antioxidants, particularly vitamin C, which supports immune health. They also contain fiber, which aids digestion, and compounds like glucosinolates that may have anti-inflammatory and anticancer properties. However, individuals with thyroid conditions should consume them in moderation due to their goitrogenic compounds.
What is the recommended serving size for mashed turnips?
A typical serving of mashed turnips is roughly 1/2 to 1 cup, which provides a healthy portion of nutrients without overloading on carbohydrates. For a balanced meal, pair them with a lean protein and some healthy fats.
How do mashed turnips compare to mashed potatoes in terms of nutrition?
Mashed turnips are significantly lower in calories and carbohydrates compared to mashed potatoes. For example, one cup of mashed potatoes has about 200 calories and 36 grams of carbs, whereas mashed turnips have only 50 calories and 12 grams of carbs. Turnips also provide more vitamin C, but potatoes have more potassium.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
