Turnip
A low-starch root that roasts and mashes well as a lighter potato alternative.
Nutrition per 100 g
Standardised to 100 g of turnip, raw for fair comparison. Typical serving: 100 g raw — 28 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 28 kcal | 28 kcal | 100 kcal |
| Protein | 0.9 g | 0.9 g | 3.2 g |
| Carbohydrate | 6.4 g | 6.4 g | 22.9 g |
| Fat | 0.1 g | 0.1 g | 0.4 g |
| Fibre | 1.8 g | 1.8 g | 6.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of turnip, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 26.8 mg | 26.8 mg | 30% |
| Vitamin B6 | 0.12 mg | 0.12 mg | 7% |
| Folate | 60.2 µg | 60.2 µg | 15% |
| Minerals | |||
| Calcium | 32.7 mg | 32.7 mg | 3% |
| Iron | 0 mg | 0 mg | 0% |
| Magnesium | 10.4 mg | 10.4 mg | 2% |
| Phosphorus | 31.3 mg | 31.3 mg | 3% |
| Potassium | 262 mg | 262 mg | 6% |
| Sodium | 12.8 mg | 12.8 mg | <1% |
| Zinc | 0.16 mg | 0.16 mg | 1% |
| Copper | 0.022 mg | 0.022 mg | 2% |
| Manganese | 0.068 mg | 0.068 mg | 3% |
Source: USDA FoodData Central — Turnips, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat turnip?
- About a third of the calories of potato by weight.
- Mashes smoothly with butter or olive oil.
- Cheap and stores for weeks in a cool place.
How to include it
- Roast in wedges with olive oil and rosemary.
- Mash half and half with potato.
- Add to a slow-cooked stew in the final hour.
Things to consider
- Older turnips can be woody at the core.
- Brassica flavour becomes sulphurous if boiled too long.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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