Turnip greens and turnips, frozen, unprepared
* 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 | 25.8 MG | 29% | |
| Thiamin | 0.0 MG | 4% | |
| Riboflavin | 0.1 MG | 7% | |
| Niacin | 0.4 MG | 2% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 41 UG | 10% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 305 UG | 34% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 114 MG | 9% | |
| Iron, Fe | 1.6 MG | 9% | |
| Magnesium, Mg | 18 MG | 4% | |
| Phosphorus, P | 24 MG | 2% | |
| Potassium, K | 82 MG | 2% | |
| Sodium, Na | 18 MG | 1% | |
| Zinc, Zn | 0.2 MG | 1% | |
| Copper, Cu | 0.1 MG | 6% | |
| Manganese, Mn | 0.2 MG | 10% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (21 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Vitamin C, total ascorbic acid (29% DV).
- Good source of Vitamin A, RAE (34% DV).
About Turnip greens and turnips, frozen, unprepared
These leafy greens and their bulbous roots are a staple in Southern and European cuisines, often celebrated for their versatility and nutrient density. Turnip greens are rich in vitamins A, C, and K, as well as folate and calcium, making them a powerhouse for immune support, bone health, and blood clotting. The roots, while milder in flavor, are a good source of vitamin C, fiber, and potassium, which supports heart health and digestion. Together, they provide a low-calorie, high-fiber option that’s ideal for weight management and gut health. However, they do contain oxalates, which can interfere with calcium absorption, so pairing them with calcium-rich foods or cooking methods that reduce oxalate content can be beneficial.
In the kitchen, turnip greens and turnips are incredibly adaptable. The greens can be sautéed with garlic and olive oil, added to soups and stews, or used as a base for salads. The roots can be roasted, mashed, or incorporated into hearty dishes like gratins or casseroles. Frozen, unprepared versions are convenient for year-round use, retaining most of their nutrients and offering a quick way to add greens to meals. Whether you’re blending them into smoothies, tossing them into stir-fries, or simmering them in broths, these vegetables bring both flavor and nutrition to the table.
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