Turnip greens, raw
* 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 | 60 MG | 67% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.6 MG | 4% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.3 MG | 15% | |
| Folate, total | 194 UG | 49% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 579 UG | 64% | |
| Vitamin E (alpha-tocopherol) | 2.9 MG | 19% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 251 UG | 209% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 190 MG | 15% | |
| Iron, Fe | 1.1 MG | 6% | |
| Magnesium, Mg | 31 MG | 7% | |
| Phosphorus, P | 42 MG | 3% | |
| Potassium, K | 296 MG | 6% | |
| Sodium, Na | 40 MG | 2% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.4 MG | 39% | |
| Manganese, Mn | 0.5 MG | 20% | |
| Selenium, Se | 1.2 UG | 2% |
Nutrition Highlights
- Very low in calories (32 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of dietary fiber (3.2g per 100g).
- Good source of Copper, Cu (39% DV).
- Good source of Manganese, Mn (20% DV).
- Rich source of Vitamin C, total ascorbic acid (67% of Daily Value per 100g).
About Turnip greens, raw
These leafy greens are the edible tops of the turnip plant, often overlooked in favor of the root itself. With a peppery, slightly bitter flavor, they're packed with nutrients, making them a powerhouse for anyone looking to boost their diet. They're particularly rich in vitamins A, C, and K, along with folate and calcium. The high vitamin K content supports bone health and proper blood clotting, while the antioxidants help combat inflammation. Their fiber content aids digestion and promotes a healthy gut, and they're very low in calories, making them an excellent choice for weight management.
In the kitchen, they can be used in a variety of ways. Many people enjoy them sautéed with garlic and olive oil, simmered in soups and stews, or even blended into smoothies for a nutrient boost. In Southern cuisine, they're often slow-cooked with smoked meats for a hearty side dish. They can also be added raw to salads for a peppery bite, though their strong flavor pairs best with milder greens or a tangy dressing. Whether cooked or raw, these greens are a versatile and nutritious addition to any meal.
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