Turrnip greens, NS as to form, cooked
Common food
Photo: Wikipedia
Turnip greens are the peppery, dark leafy tops of the turnip root, offering a tender yet slightly sturdy texture when cooked. They deliver a robust, earthy flavor with a hint of mustard-like bite that mellows beautifully with sautéing or braising. Nutritionally, they are a low-calorie powerhouse, providing a solid dose of fiber and a notable amount of fat for a leafy green, which aids in nutrient absorption.
Calorie split: 10% protein · 37% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People cherish turnip greens for their distinctive, hearty flavor that stands up to strong seasonings and slow cooking, making them a soulful staple in comfort food. They are beloved for their versatility, easily taking on smoky, savory, or tangy notes in a wide range of dishes.
⚠️ Watch-outs & how to enjoy it better
The high vitamin K content can interact with blood-thinning medications like warfarin, requiring consistent intake. They contain oxalates, which can contribute to kidney stones in susceptible individuals; pairing with calcium-rich foods and staying well-hydrated can help mitigate this. Their strong flavor may be too assertive for those preferring milder greens.
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
- Provides calcium and potassium for electrolyte balance
- Contains glucosinolates, compounds studied for their protective properties
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The greens are often more nutritious than the turnip root itself, containing significantly higher concentrations of vitamins C and K.
Full nutrition (USDA data · scales with serving)
| Water | 90.5 g |
| Energy | 42.0 kcal |
| Protein | 1.1 g |
| Total lipid (fat) | 2.8 g |
| Carbohydrate, by difference | 4.2 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 0.52 g |
| Calcium, Ca | 133 mg |
| Iron, Fe | 0.78 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 28.0 mg |
| Potassium, K | 197 mg |
| Sodium, Na | 149 mg |
| Zinc, Zn | 0.14 mg |
| Copper, Cu | 0.24 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 26.5 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.40 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 114 ug |
| Folic acid | 0.00 ug |
| Folate, food | 114 ug |
| Folate, DFE | 114 ug |
| Choline, total | 0.50 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 380 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 4434 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 8170 ug |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 358 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.72 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 | 0.40 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.92 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.87 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.82 g |
| PUFA 18:2 | 0.68 g |
| PUFA 18:3 | 0.14 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 |
FAQ
How do you prepare turnip greens to reduce bitterness?
A quick blanch in boiling water for 1-2 minutes before sautéing or braising can mellow their sharp bite. Cooking them slowly with a bit of fat (like bacon drippings) and an acidic splash (like vinegar or lemon juice) also balances the flavor.
Are turnip greens the same as collard greens?
No, they are from different plants. Turnip greens come from the turnip plant (Brassica rapa), while collard greens come from the collard plant (Brassica oleracea). They have similar uses and nutritional profiles but distinct flavors; turnip greens are typically more peppery.
Can you eat turnip greens raw?
While possible in small, tender amounts in salads, they are quite tough and fibrous when raw. Cooking is highly recommended to soften the texture, reduce bitterness, and make the 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 0.42 kcal/g · 11% calories from protein · 3.4 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: 0.76 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.