Turnip greens and turnips, frozen, cooked, boiled, drained, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 18.2 MG | 20% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 33 UG | 8% | |
| Choline, total | 2.1 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 431 UG | 48% | |
| Vitamin E (alpha-tocopherol) | 2.1 MG | 14% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 415.1 UG | 346% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 128 MG | 10% | |
| Iron, Fe | 1.8 MG | 10% | |
| Magnesium, Mg | 24 MG | 6% | |
| Phosphorus, P | 32 MG | 3% | |
| Potassium, K | 216 MG | 5% | |
| Sodium, Na | 19 MG | 1% | |
| Zinc, Zn | 0.4 MG | 3% | |
| Copper, Cu | 0.1 MG | 15% | |
| Manganese, Mn | 0.4 MG | 17% | |
| Selenium, Se | 1.1 UG | 2% |
Nutrition Highlights
- Very low in calories (35 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
- Good source of dietary fiber (3.1g per 100g).
- Good source of Vitamin C, total ascorbic acid (20% DV).
- Good source of Vitamin A, RAE (48% DV).
- Rich source of Vitamin K (phylloquinone) (346% of Daily Value per 100g).
About Turnip greens and turnips, frozen, cooked, boiled, drained, without salt
These leafy greens and their root vegetable counterparts, when frozen and boiled without added salt, offer a nutrient-dense option for those seeking to boost their vegetable intake. The combination provides a low-calorie source of essential nutrients, with just 35 calories per 100-gram serving. The protein content of 3 grams per serving makes it a modest contributor to daily protein needs, while the 4.9 grams of carbohydrates and 3.1 grams of fiber support digestive health and provide sustained energy. The minimal fat content of 0.4 grams makes this a heart-healthy choice for those monitoring their fat intake.
In the kitchen, these frozen and boiled greens and turnips can be incorporated into a variety of dishes. They work well as a side dish on their own, seasoned with herbs and spices to enhance their natural flavors. The cooked greens can be added to soups, stews, and casseroles for extra nutrition and texture. The tender turnips can be mashed or pureed as a lower-carb alternative to potatoes. For those following specific dietary plans, these vegetables fit well into low-sodium diets due to the absence of added salt in preparation. Their versatility and nutrient profile make them a valuable addition to a balanced, health-conscious diet.
Dietary Information
Turnip greens and turnips, frozen, cooked, boiled, drained, without salt is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Turnip greens and turnips, frozen, cooked, boiled, drained, without salt include Vitamin K (phylloquinone) (346% DV) , Vitamin A, RAE (48% DV) , and Vitamin C, total ascorbic acid (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 35 calories per 100 grams, Turnip greens and turnips, frozen, cooked, boiled, drained, without salt gets 34% of its calories from protein, 55% from carbohydrates, and 10% from fat. This is lower than most foods and comparable to fruits and vegetables.
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