Turnip greens, frozen, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are turnip greens, harvested from the leafy tops of turnip plants, then blanched, frozen, and boiled until tender. They offer a robust, slightly peppery flavor with a texture that's silky yet holds a pleasant bite. Nutritionally, they are a low-calorie powerhouse, delivering a surprising 3.35g of protein and an excellent 3.4g of fiber per 100g.
Calorie split: 36% protein · 54% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love them for their deep, earthy, and slightly bitter flavor that forms the soul of many comforting, slow-cooked dishes. They are a beloved staple in soul food and Southern U.S. cuisine, often simmered for hours with smoked meats to create a rich, savory pot liquor.
⚠️ Watch-outs & how to enjoy it better
The natural bitterness and oxalate content can be off-putting for some, and oxalates may contribute to kidney stone formation in susceptible individuals. To mitigate, pair them with a calcium-rich food like cheese or beans, which can bind oxalates, and ensure you drink plenty of water.
Key benefits
- Excellent source of vitamin K for bone health.
- High in vitamin A and antioxidants like lutein.
- Provides a good dose of calcium and potassium.
- Rich in fiber to support digestive health.
- Very low in calories and fat.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pot liquor—the flavorful, nutrient-rich broth left from cooking turnip greens—is often considered the best part and is sopped up with cornbread.
Full nutrition (USDA data · scales with serving)
| Water | 90.4 g |
| Energy | 29.0 kcal |
| Energy | 123 kj |
| Protein | 3.4 g |
| Total lipid (fat) | 0.42 g |
| Ash | 0.85 g |
| Carbohydrate, by difference | 5.0 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 0.75 g |
| Calcium, Ca | 152 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 34.0 mg |
| Potassium, K | 224 mg |
| Sodium, Na | 15.0 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.47 mg |
| Selenium, Se | 1.2 ug |
| Vitamin C, total ascorbic acid | 21.8 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.47 mg |
| Pantothenic acid | 0.07 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 39.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 39.0 ug |
| Folate, DFE | 39.0 ug |
| Choline, total | 0.50 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 538 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 6459 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 10765 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 11915 ug |
| Vitamin E (alpha-tocopherol) | 2.7 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) | 519 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.10 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 | 0.08 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:3 | 0.12 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)
| Tryptophan | 0.06 g |
| Threonine | 0.18 g |
| Isoleucine | 0.17 g |
| Leucine | 0.31 g |
| Lysine | 0.22 g |
| Methionine | 0.08 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.21 g |
| Tyrosine | 0.13 g |
| Valine | 0.23 g |
| Arginine | 0.21 g |
| Histidine | 0.08 g |
| Alanine | 0.23 g |
| Aspartic acid | 0.35 g |
| Glutamic acid | 0.46 g |
| Glycine | 0.20 g |
| Proline | 0.16 g |
| Serine | 0.14 g |
FAQ
How do I reduce the bitterness?
A common technique is to blanch the greens in boiling water for a few minutes, then drain and rinse before the final cooking. This removes some of the bitter compounds. Cooking them with a small amount of sugar or a splash of vinegar can also help balance the flavor.
Are frozen turnip greens as nutritious as fresh?
Yes, often more so. Freezing typically occurs shortly after harvest, locking in nutrients at their peak. The blanching process before freezing can cause a minor loss of some water-soluble vitamins, but the overall nutritional profile remains excellent.
What's the best way to store leftovers?
Store cooked turnip greens in an airtight container in the refrigerator for up to 4 days. The flavorful cooking liquid can be stored separately and used as a soup base or for cooking grains.
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 0.29 kcal/g · 46% calories from protein · 3.4 g fiber · 0.8 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: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.