Turnip greens, frozen, cooked, fat added
Common food
Photo: Wikipedia
Frozen, cooked turnip greens are a hearty, savory leafy vegetable with a slightly peppery bite and a tender, silky texture when simmered. Their deep green color signals a powerhouse of vitamins, and the added fat helps your body absorb their fat-soluble nutrients. This humble green delivers a satisfying, earthy flavor that forms the backbone of many comforting dishes.
Calorie split: 22% protein · 33% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love turnip greens for their robust, slightly bitter flavor that mellows into a rich, savory depth when cooked, especially with a bit of fat. They are a versatile staple, easily transformed from a simple side into the star of a hearty soup or stew.
⚠️ Watch-outs & how to enjoy it better
The natural bitterness and high oxalate content can be off-putting for some, and oxalates may interfere with mineral absorption. To counteract bitterness, cook with a splash of vinegar or a pinch of sugar; to reduce oxalates, blanch the greens in a large pot of water and drain before the main cooking.
Key benefits
- Excellent source of vitamins A, C, and K
- High in dietary fiber for digestive health
- Contains antioxidants like beta-carotene and lutein
- Good plant-based source of calcium and manganese
- Low in calories and naturally low in sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Turnip greens are the leafy tops of the turnip root plant, and they are nutritionally distinct from the root itself, containing significantly more vitamin C and calcium.
Full nutrition (USDA data · scales with serving)
| Water | 87.8 g |
| Energy | 51.0 kcal |
| Protein | 3.3 g |
| Total lipid (fat) | 3.0 g |
| Carbohydrate, by difference | 4.8 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 0.73 g |
| Calcium, Ca | 148 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 33.0 mg |
| Potassium, K | 217 mg |
| Sodium, Na | 136 mg |
| Zinc, Zn | 0.40 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 1.2 ug |
| Vitamin C, total ascorbic acid | 21.1 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.45 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 38.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 38.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 0.70 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 532 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 6258 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 11534 ug |
| Vitamin E (alpha-tocopherol) | 3.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 504 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.76 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 0.44 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 0.93 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.88 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.90 g |
| PUFA 18:2 | 0.70 g |
| PUFA 18:3 | 0.20 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 | 2.0 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 frozen turnip greens as nutritious as fresh?
Yes, often more so. They are typically flash-frozen shortly after harvest, which locks in nutrients that can degrade in fresh greens during transport and storage.
Why are they cooked with fat added?
Fat (like oil, butter, or bacon drippings) is added for flavor and to help your body absorb the fat-soluble vitamins A and K found in the greens.
How can I reduce the bitterness?
A common technique is to blanch the greens in boiling water for a few minutes, then drain and rinse before cooking. Adding a small amount of sugar, vinegar, or a fatty meat like bacon during the final cooking also balances bitterness.
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 0.51 kcal/g · 25% calories from protein · 3.3 g fiber · 0.7 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: 0.63 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.