Turnip greens, canned, no salt added
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Canned turnip greens are a deeply savory, earthy staple of Southern U.S. cooking, offering a tender, slightly chewy texture and a concentrated, mineral-rich flavor. Packed with fiber and vitamins A, C, and K, they are a powerhouse of nutrition in a convenient, shelf-stable form. Their robust, slightly bitter taste is mellowed by the canning process, making them a comforting, soulful side dish.
Calorie split: 28% protein · 58% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love canned turnip greens for their deep, savory, and slightly peppery flavor that forms the backbone of traditional Southern and soul food. Their convenience and ability to absorb the flavors of smoked meats or seasonings make them a beloved, versatile comfort food.
⚠️ Watch-outs & how to enjoy it better
Some find the texture of canned greens too soft or mushy compared to fresh, and the flavor can be overly salty or metallic if not rinsed well. For those with kidney concerns or on a low-sodium diet, the high sodium content is a caution; always choose no-salt-added versions and rinse thoroughly. The presence of oxalates can also be a concern for some, so pairing with a calcium-rich food like cheese or beans can help mitigate this.
Key benefits
- Excellent source of vitamins A, C, and K for immune and bone health.
- High in dietary fiber, promoting digestive health and satiety.
- Low in calories and fat, making them a nutrient-dense addition to meals.
- Rich in antioxidants like beta-carotene and lutein.
- Provides essential minerals like calcium and iron.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Turnip greens are a member of the cruciferous vegetable family, and their leaves contain more vitamin C than the turnip root itself, making them a surprisingly potent source of this immune-boosting nutrient.
Full nutrition (USDA data · scales with serving)
| Water | 94.7 g |
| Energy | 19.0 kcal |
| Energy | 81.0 kj |
| Protein | 1.4 g |
| Total lipid (fat) | 0.30 g |
| Ash | 0.84 g |
| Carbohydrate, by difference | 2.8 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 0.42 g |
| Calcium, Ca | 118 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 21.0 mg |
| Potassium, K | 141 mg |
| Sodium, Na | 29.0 mg |
| Zinc, Zn | 0.23 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 15.5 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.36 mg |
| Pantothenic acid | 0.21 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 92.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 92.0 ug |
| Folate, DFE | 92.0 ug |
| Choline, total | 0.30 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 298 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3573 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 5954 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 6591 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 287 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 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 | 0.05 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Turnip greens, raw — USDA does not publish this profile for Turnip greens.
| Tryptophan | 0.03 g |
| Threonine | 0.08 g |
| Isoleucine | 0.08 g |
| Leucine | 0.14 g |
| Lysine | 0.10 g |
| Methionine | 0.03 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.06 g |
| Valine | 0.10 g |
| Arginine | 0.09 g |
| Histidine | 0.04 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.16 g |
| Glutamic acid | 0.20 g |
| Glycine | 0.09 g |
| Proline | 0.07 g |
| Serine | 0.06 g |
FAQ
How do I reduce the bitterness in canned turnip greens?
Rinse them thoroughly under cold water to remove excess brine and any metallic taste. You can also simmer them with a small amount of sugar, vinegar, or a smoked meat like bacon or ham hock to balance the bitterness.
Are canned turnip greens as nutritious as fresh?
While canning can reduce some heat-sensitive vitamins like vitamin C, canned turnip greens retain most of their fiber, minerals, and fat-soluble vitamins (A and K). They are still a highly nutritious option, especially when no salt is added.
Can I use canned turnip greens in place of fresh in recipes?
Yes, but adjust cooking times as canned greens are already tender. They are excellent in soups, stews, or as a quick side dish. For dishes where texture is key, like a stir-fry, fresh greens may be preferable.
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 0.19 kcal/g · 29% calories from protein · 1.3 g fiber · 0.4 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: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.