Turnip greens, fresh, cooked, no added fat
Common food
Photo: Wikipedia
Turnip greens are the peppery, dark leafy tops of the turnip root, offering a tender yet sturdy texture when cooked. They deliver a robust, earthy flavor with a subtle mustardy kick, making them a nutritional powerhouse packed with vitamins A, C, and K.
Calorie split: 19% protein · 72% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People cherish turnip greens for their deep, savory flavor that forms the soulful base of many comforting dishes. Their ability to absorb surrounding seasonings while retaining a pleasant texture makes them incredibly versatile in soups, stews, and sautés.
⚠️ Watch-outs & how to enjoy it better
The high vitamin K content can interfere with blood-thinning medications like warfarin, requiring consistent intake. They also contain oxalates, which can contribute to kidney stones in susceptible individuals. To counteract this, cooking methods like boiling and discarding the water can reduce oxalate levels, and pairing with a calcium source can help bind oxalates in the gut.
Key benefits
- Exceptionally low in calories (20 kcal per 100g)
- Excellent source of vitamin K for bone health
- High in vitamin A (beta-carotene) for vision and immunity
- Good source of vitamin C and antioxidants
- Provides dietary fiber for digestive health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The liquid left over from cooking turnip greens, known as 'potlikker,' is considered a nutritious tonic in Southern U.S. cuisine and is often sopped up with cornbread.
Full nutrition (USDA data · scales with serving)
| Water | 92.9 g |
| Energy | 20.0 kcal |
| Protein | 1.1 g |
| Total lipid (fat) | 0.23 g |
| Carbohydrate, by difference | 4.3 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 | 202 mg |
| Sodium, Na | 145 mg |
| Zinc, Zn | 0.14 mg |
| Copper, Cu | 0.25 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 27.3 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.41 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 118 ug |
| Folic acid | 0.00 ug |
| Folate, food | 118 ug |
| Folate, DFE | 118 ug |
| Choline, total | 0.30 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 380 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4561 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 8415 ug |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 367 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 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 | 0.04 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 |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.09 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.06 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 |
| 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
Are turnip greens the same as collard greens?
No, they are different plants in the same Brassica family. Turnip greens are the leaves of the turnip root, while collard greens are a separate variety grown for their leaves. They have similar uses and nutritional profiles but distinct flavors.
How do I reduce the bitterness in turnip greens?
A common method is to blanch the greens in boiling water for a few minutes, then drain and discard the water before finishing them in a sauté. Adding a small amount of acid like vinegar or a pinch of sugar during cooking can also help balance bitterness.
Can I eat turnip greens raw?
While possible in very young, tender leaves, they are tough and fibrous when mature. Cooking is recommended to soften the texture, reduce oxalate content, and make nutrients more bioavailable.
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: 0.72 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.