Food guide

Turnip Greens

Peppery brassica leaves with exceptional vitamin K, A and C for very few calories.

VegetablesNutrient-DensePlant-Based

Turnip Greens, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of turnip greens, raw for fair comparison. Typical serving: 100 g raw — 32 kcal per 100 g serving.

Nutrition information for Turnip Greens
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	32 kcal	32 kcal	100 kcal
Protein	1.5 g	1.5 g	4.7 g
Carbohydrate	7.1 g	7.1 g	22.2 g
Fat	0.3 g	0.3 g	0.9 g
Fibre	3.2 g	3.2 g	10 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of turnip greens, with a typical serving and FDA Daily Value for adults.

Micronutrients for Turnip Greens
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	579 µg	579 µg	64%
Vitamin C	60 mg	60 mg	67%
Vitamin D	0 µg	0 µg	0%
Vitamin E	2.9 mg	2.9 mg	19%
Vitamin K	251 µg	251 µg	209%
Thiamin	0.07 mg	0.07 mg	6%
Riboflavin	0.1 mg	0.1 mg	8%
Niacin	0.6 mg	0.6 mg	4%
Vitamin B6	0.26 mg	0.26 mg	15%
Folate	194 µg	194 µg	49%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.38 mg	0.38 mg	8%
Minerals
Calcium	190 mg	190 mg	15%
Iron	1.1 mg	1.1 mg	6%
Magnesium	31 mg	31 mg	7%
Phosphorus	42 mg	42 mg	3%
Potassium	296 mg	296 mg	6%
Sodium	40 mg	40 mg	2%
Zinc	0.19 mg	0.19 mg	2%
Selenium	1.2 µg	1.2 µg	2%
Copper	0.35 mg	0.35 mg	39%
Manganese	0.47 mg	0.47 mg	20%

Source: USDA FoodData Central — Turnip greens, 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 greens?

Micronutrients for relatively few calories when portions stay reasonable.
Peppery brassica leaves with exceptional vitamin K, A and C for very few calories.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Garlic, Vinegar, Beans.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.