Turnip greens, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Cooked turnip greens are tender, dark leafy greens with a robust, earthy flavor and a pleasantly chewy texture. They are a low-calorie, nutrient-dense powerhouse, delivering over 3 grams of fiber and a wealth of vitamins per 100g serving.
Calorie split: 19% protein · 72% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love them for their deep, peppery flavor that stands up to strong seasonings like bacon, garlic, or vinegar. They are a beloved staple in Southern U.S. soul food and various global cuisines, often served as a comforting, savory side dish.
⚠️ Watch-outs & how to enjoy it better
Their high oxalate content can contribute to kidney stone formation in susceptible individuals; pairing with calcium-rich foods like cheese can help mitigate this. They also absorb salt readily during cooking, so those watching sodium intake should season judiciously or rinse after boiling.
Key benefits
- Excellent source of Vitamin K for bone health.
- Rich in Vitamin A and antioxidants like beta-carotene.
- High in dietary fiber, supporting digestive health.
- Very low in calories and fat, ideal for weight management.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The cooking liquid, known as 'potlikker,' is traditionally sopped up with cornbread and is prized for containing leached-out vitamins and minerals.
Full nutrition (USDA data · scales with serving)
| Water | 93.2 g |
| Energy | 20.0 kcal |
| Energy | 85.0 kj |
| Protein | 1.1 g |
| Total lipid (fat) | 0.23 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 4.4 g |
| Fiber, total dietary | 3.5 g |
| Total Sugars | 0.53 g |
| Calcium, Ca | 137 mg |
| Iron, Fe | 0.80 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 29.0 mg |
| Potassium, K | 203 mg |
| Sodium, Na | 265 mg |
| Zinc, Zn | 0.14 mg |
| Copper, Cu | 0.25 mg |
| Manganese, Mn | 0.34 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 27.4 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.41 mg |
| Pantothenic acid | 0.27 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 118 ug |
| Folic acid | 0.00 ug |
| Folate, food | 118 ug |
| Folate, DFE | 118 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 381 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4575 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7625 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 8440 ug |
| Vitamin E (alpha-tocopherol) | 1.9 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) | 368 ug |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 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 | 0.04 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.09 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.06 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.06 g |
| Isoleucine | 0.06 g |
| Leucine | 0.10 g |
| Lysine | 0.07 g |
| Methionine | 0.03 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.07 g |
| Tyrosine | 0.04 g |
| Valine | 0.08 g |
| Arginine | 0.07 g |
| Histidine | 0.03 g |
| Alanine | 0.08 g |
| Aspartic acid | 0.12 g |
| Glutamic acid | 0.16 g |
| Glycine | 0.07 g |
| Proline | 0.05 g |
| Serine | 0.05 g |
FAQ
Are turnip greens the same as turnip tops?
Yes, the terms are often used interchangeably. They refer to the leafy green tops of the turnip plant, as opposed to the root vegetable itself.
How do I reduce the bitterness?
Boiling and draining the greens first (as in the nutrition data) helps remove some bitterness. You can also add a pinch of sugar, a splash of vinegar, or cook them with fatty meats like bacon to balance the flavor.
Can I eat turnip greens raw?
While possible, they are tough and quite bitter raw. They are almost always cooked to tenderize the leaves and mellow their strong flavor.
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 0.20 kcal/g · 23% calories from protein · 3.5 g fiber · 0.5 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: 1.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.