Know what’s on your plate
Turnip greens
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 32 kcal —
- Protein 1.5 g 3%
- Carbohydrate 3.9 g 1%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 3.2 g 11%
- Sugars 0.8 g —
- Sodium 40 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 579 µg 64%
- Vitamin C 60 mg 67%
- Vitamin D 0 µg 0%
- Vitamin E 2.9 mg 19%
- Vitamin K 251 µg 209%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 0.6 mg 4%
- Pantothenic acid (B5) 0.38 mg 8%
- Vitamin B6 0.26 mg 15%
- Folate (B9) 194 µg 49%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 190 mg 15%
- Iron 1.1 mg 6%
- Magnesium 31 mg 7%
- Phosphorus 42 mg 3%
- Potassium 296 mg 6%
- Zinc 0.19 mg 2%
- Copper 0.35 mg 39%
- Manganese 0.47 mg 20%
- Selenium 1.2 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 32 | 1.5 g | 3.9 g | 0.3 g |
| 1 × cup, chopped | 55 g | 18 | 0.8 g | 2.2 g | 0.2 g |
| 2 × cup, chopped | 110 g | 35 | 1.7 g | 4.3 g | 0.3 g |
| ½ × cup, chopped | 27.5 g | 9 | 0.4 g | 1.1 g | 0.1 g |
| 3 × cup, chopped | 165 g | 53 | 2.5 g | 6.5 g | 0.5 g |
| 4 × cup, chopped | 220 g | 70 | 3.3 g | 8.6 g | 0.7 g |
Similar foods
- Turnip green soupor turnip tops40 kcal / 100 g
- Turnip-topsraw17 kcal / 100 g
- Turnip tops and greensraw18 kcal / 100 g
- Beet greensraw22 kcal / 100 g
- Radish leavesraw39 kcal / 100 g
- Rutabagaraw37 kcal / 100 g
- Mustard greensraw27 kcal / 100 g
- Rape leavesraw37 kcal / 100 g
- Swederaw28 kcal / 100 g
- Radishraw16 kcal / 100 g
Questions about Turnip greens
How do you cook turnip greens so they are tender rather than bitter?
Wash them well, strip out any thick central ribs and slice the leaves. Simmer or sauté for about 8–12 minutes, until tender; finishing with garlic, lemon or a little vinegar balances their peppery bitterness.
Can you eat turnip greens raw?
Yes. Use young, tender leaves in a salad or finely shred them into slaw; tougher leaves are better cooked, as heat softens their texture and mellows their sharp flavour.
How do you store fresh turnip greens?
Keep them unwashed in a loosely closed bag in the fridge and use them within a few days. If the roots are still attached, separate them first so the leaves do not wilt as quickly.
What dishes are turnip greens used in?
They are cooked as a leafy side with garlic, added to soups and stews, or stirred into beans. In Portuguese cooking, grelos—tender turnip shoots and leaves—are often served with potatoes and pork or used in caldo verde-style soups.
Can you substitute mustard greens for turnip greens?
Yes: mustard greens make a good substitute in soups, sautés and bean dishes, though they usually taste sharper. Use the same amount and cook until tender.
Are turnip greens nutritious?
They are a source of vitamins A, C and K, and a 55 g handful provides 33 mg of vitamin C. They also contain 3.2 g of fibre per 100 g.
Are turnip greens the same as turnip tops?
The names are often used for the leafy part of the turnip, though some food labels distinguish the leaves from the tender shoots and stems. They are not the turnip root, which is the rounded vegetable that grows underground.
Source: USDA FoodData Central 170061 · per 100 g · carbohydrate per EU label, fibre excluded
