Turnip greens and turnips, frozen, unprepared
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Frozen turnip greens and turnips are a convenient, ready-to-cook mix of tender, peppery greens and sweet, earthy root chunks. The greens offer a robust, slightly bitter flavor, while the turnips provide a milder, comforting sweetness and a soft texture when cooked. Nutritionally, it's a low-calorie, high-fiber powerhouse packed with vitamins A and C, especially from the greens.
Calorie split: 39% protein · 54% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love this pairing for its hearty, comforting flavor that deepens with cooking, making it a soulful staple in many home kitchens. It's a versatile duo that can be quickly sautéed, simmered into soups, or added to stews, offering both nutrition and a satisfying, rustic taste.
⚠️ Watch-outs & how to enjoy it better
The natural bitterness in turnip greens can be off-putting to some palates, and those prone to kidney stones should be mindful of the oxalates present in the greens. To counteract bitterness, a splash of vinegar or a pinch of sugar during cooking can help balance the flavor. To reduce oxalate content, blanching the greens in boiling water for a minute before using them in the final dish is an effective method.
Key benefits
- Excellent source of vitamins A and C from the leafy greens
- High in dietary fiber, supporting digestive health
- Very low in fat and calories, ideal for weight management
- Contains glucosinolates, compounds studied for their health benefits
- Provides a good amount of plant-based protein for a vegetable
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The turnip root was historically used as a currency for paying taxes and rents in parts of medieval Europe.
Full nutrition (USDA data · scales with serving)
| Water | 93.1 g |
| Energy | 21.0 kcal |
| Energy | 90.0 kj |
| Protein | 2.5 g |
| Total lipid (fat) | 0.19 g |
| Ash | 0.83 g |
| Carbohydrate, by difference | 3.4 g |
| Fiber, total dietary | 2.4 g |
| Calcium, Ca | 114 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 24.0 mg |
| Potassium, K | 82.0 mg |
| Sodium, Na | 18.0 mg |
| Zinc, Zn | 0.16 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.22 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 25.8 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.39 mg |
| Pantothenic acid | 0.12 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 41.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 41.0 ug |
| Folate, DFE | 41.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 305 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 6108 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.09 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.07 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.12 g |
| Isoleucine | 0.12 g |
| Leucine | 0.18 g |
| Lysine | 0.14 g |
| Methionine | 0.05 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.12 g |
| Tyrosine | 0.08 g |
| Valine | 0.14 g |
| Arginine | 0.13 g |
| Histidine | 0.05 g |
| Alanine | 0.15 g |
| Aspartic acid | 0.23 g |
| Glutamic acid | 0.34 g |
| Glycine | 0.12 g |
| Proline | 0.10 g |
| Serine | 0.09 g |
FAQ
Do I need to thaw frozen turnip greens and turnips before cooking?
No, you can cook them directly from frozen. This actually helps retain more nutrients and a better texture, as they won't become waterlogged.
How can I reduce the bitterness of the greens?
Cooking methods like braising or simmering for a longer time mellow the bitterness. Adding a small amount of sweetener (like honey or sugar), an acidic component (like vinegar or lemon juice), or a smoky meat (like bacon) are classic ways to balance the flavor.
Is this mix suitable for a low-carb diet?
Yes, it's a very low-carb vegetable option. With only about 3.39g of carbohydrates per 100g (and 2.4g being fiber), it's an excellent choice for low-carb and ketogenic diets.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.21 kcal/g · 47% calories from protein · 2.4 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.