1 serving (145 grams) contains 29 calories, 1.7 grams of protein, 0.3 grams of fat, and 6.3 grams of carbohydrates.
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Nutrition Information
Calories |
29 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 210.2 mg | 9% | |
| Total Carbohydrates | 6.3 g | 2% | |
| Dietary Fiber | 5.1 g | 18% | |
| Sugars | 0.8 g | ||
| protein | 1.7 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 198.7 mg | 15% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 292.9 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 Turnip greens
Turnip greens are the leafy tops of the turnip plant, often consumed in Southern, Asian, and Mediterranean cuisines. These vibrant green leaves are highly nutritious, containing significant amounts of vitamins A, C, and K, along with minerals such as calcium and potassium. Turnip greens are low in calories, high in fiber, and offer a robust, slightly bitter flavor. Historically recognized as nutrient-dense, they have been a staple in diets focused on heart health and immune support. Their versatility allows them to be steamed, sautéed, or added to soups and stews for enhanced flavor and nutrition. Turnip greens are a powerhouse food that supports good health by delivering essential micronutrients while being naturally low in fats and sugars.
Health Benefits
- Rich in vitamin K, turnip greens support bone health and improve blood clotting.
- The high vitamin A content supports eye health and immune system function.
- Vitamin C in turnip greens acts as an antioxidant, helping to reduce inflammation and support skin health.
- Turnip greens are high in dietary fiber, which aids in digestion and promotes a healthy gut.
- Potassium is abundant in turnip greens, which helps maintain healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store turnip greens in a plastic bag or container in the refrigerator for up to 5 days. Wash thoroughly before use to remove dirt and pesticides, and trim stems for ease of cooking.
Common Questions About Turnip greens Nutrition
Are turnip greens high in nutrients?
Yes, turnip greens are very nutrient-dense. A 1-cup serving (cooked) provides about 29 calories, 2 grams of protein, 4 grams of carbohydrates, and 5 grams of dietary fiber. They are also an excellent source of vitamin K (590% of the daily value), vitamin A (220% of the daily value), vitamin C, calcium, and potassium.
Can I eat turnip greens on a keto diet?
Yes, turnip greens are keto-friendly. They are low in carbohydrates, containing just 4 grams of carbs per cooked cup, of which 5 grams are fiber, making their net carb content practically zero. They are an excellent addition to a low-carb or ketogenic diet for their nutrient density and fiber content.
What are the health benefits of turnip greens?
Turnip greens are rich in antioxidants, such as vitamin A and C, which support immune health and protect against oxidative stress. Their high vitamin K content is beneficial for bone health and blood clotting. Additionally, turnip greens are a good source of dietary fiber, aiding digestion and promoting heart health by supporting healthy cholesterol levels.
What is the recommended serving size for turnip greens?
A standard serving size for turnip greens is 1 cup of raw greens or 1/2 cup when cooked. This portion size is low in calories but packed with nutrients, making it a great choice to include as a side dish or in soups and stews. Adjust portions based on your dietary needs and goals.
How do turnip greens compare to kale or spinach?
Turnip greens are comparable to kale and spinach in terms of nutrient density but differ slightly in specific vitamins. For example, turnip greens provide more calcium and vitamin K than spinach, while kale offers slightly more vitamin C. All three are excellent leafy greens, but turnip greens have a more peppery, earthy flavor compared to the milder taste of spinach or kale.
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.
- USDA FoodData - Turnip greens DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
