Food Nutrient Profile - Turnip Greens

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Nutrients in 100 grams of Turnip Greens

Raw Turnip Greens (Brassica rapa (Rapifera Group)).

Macros Ratio

Protein Fat Carbs
16%
7%
77%
100 g ▼

Macro Nutrients

Turnip Greens
Energy32 kcal
1.1%
Raw Turnip Greens provide 32kcal of Energy per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.3 g
0.31%
Raw Turnip Greens provide 0.3g of Fat per 100 grams, meeting 0.31% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.07 g
0.22%
Raw Turnip Greens provide 0.07g of Saturated Fat per 100 grams, meeting 0.22% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.084 g
5.25%
Raw Turnip Greens provide 0.084g of Omega 3 per 100 grams, meeting 5.25% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.036 g
0.21%
Raw Turnip Greens provide 0.036g of Omega 6 per 100 grams, meeting 0.21% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Turnip Greens provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate7.13 g
5.5%
Raw Turnip Greens provide 7.13g of Carbohydrate per 100 grams, meeting 5.5% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.81 g
1.1%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Turnip Greens provide 0.81g of Sugars per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0.29 g
0.4%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Turnip Greens provide 0.29g of Fructose per 100 grams, meeting 0.4% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.52 g
%
Raw Turnip Greens provide 0.52g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose
NA
No information available
Fiber3.2 g
8.42%
Raw Turnip Greens provide 3.2g of Fiber per 100 grams, meeting 8.42% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.5 g
2.68%
Raw Turnip Greens provide 1.5g of Protein per 100 grams, meeting 2.68% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Turnip Greens
Vitamin A579 μg
64.3%
RAE, retinol activity equivalents
Raw Turnip Greens provide 579μg of Vitamin A per 100 grams, meeting 64.3% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.07 mg
5.83%
Thiamine
Raw Turnip Greens provide 0.07mg of Vitamin B1 per 100 grams, meeting 5.83% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.1 mg
7.7%
Riboflavin
Raw Turnip Greens provide 0.1mg of Vitamin B2 per 100 grams, meeting 7.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.6 mg
3.75%
Niacin, nicotinic acid, niacinamide
Raw Turnip Greens provide 0.6mg of Vitamin B3 per 100 grams, meeting 3.75% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.38 mg
7.6%
Pantothenic acid
Raw Turnip Greens provide 0.38mg of Vitamin B5 per 100 grams, meeting 7.6% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.26 mg
20.2%
Pyridoxine
Raw Turnip Greens provide 0.26mg of Vitamin B6 per 100 grams, meeting 20.2% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9194 μg
48.5%
Folates and Folic Acid
Raw Turnip Greens provide 194μg of Vitamin B9 per 100 grams, meeting 48.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Turnip Greens provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C60 mg
66.7%
Ascorbic acid
Raw Turnip Greens provide 60mg of Vitamin C per 100 grams, meeting 66.7% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Turnip Greens provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E2.86 mg
19%
Tocopherols and Tocotrienols
Raw Turnip Greens provide 2.86mg of Vitamin E per 100 grams, meeting 19% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K251 μg
209%
Phytomenadione or phylloquinone
Raw Turnip Greens provide 251μg of Vitamin K per 100 grams, meeting 209% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Turnip Greens
Calcium190 mg
19%
Raw Turnip Greens provide 190mg of Calcium per 100 grams, meeting 19% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.35 mg
39%
Raw Turnip Greens provide 0.35mg of Copper per 100 grams, meeting 39% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.1 mg
13.8%
Raw Turnip Greens provide 1.1mg of Iron per 100 grams, meeting 13.8% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium31 mg
7.4%
Raw Turnip Greens provide 31mg of Magnesium per 100 grams, meeting 7.4% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.47 mg
20.3%
Raw Turnip Greens provide 0.47mg of Manganese per 100 grams, meeting 20.3% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus42 mg
6%
Raw Turnip Greens provide 42mg of Phosphorus per 100 grams, meeting 6% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium296 mg
8.7%
Raw Turnip Greens provide 296mg of Potassium per 100 grams, meeting 8.7% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.2 μg
2.2%
Raw Turnip Greens provide 1.2μg of Selenium per 100 grams, meeting 2.2% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium40 mg
2.67%
Raw Turnip Greens provide 40mg of Sodium per 100 grams, meeting 2.67% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.19 mg
1.73%
Raw Turnip Greens provide 0.19mg of Zinc per 100 grams, meeting 1.73% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water89.7 g
2.42%
Raw Turnip Greens provide 89.7g of Water per 100 grams, meeting 2.42% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Turnip Greens Nutrition Facts | 100g

Discover the nutritional data of turnip greens, including macro and micronutrients, in a 100g serving of raw turnip greens. Learn about the health benefits and importance of incorporating this nutrient-rich vegetable into your diet.

Vitamins in 100 Grams of Raw Turnip Greens

Turnip greens are a powerhouse of essential vitamins, making them a fantastic addition to your diet. Here’s a detailed breakdown:

Minerals in 100 Grams of Raw Turnip Greens

Turnip greens are not just rich in vitamins; they also pack a punch when it comes to minerals:

Macronutrients in 100 Grams of Raw Turnip Greens

Turnip greens also offer a variety of macronutrients that contribute to a balanced diet:

Incorporating turnip greens into your diet can provide a wide range of essential nutrients, supporting overall health and well-being. Whether you add them to salads, smoothies, or cooked dishes, these greens are a versatile and nutritious choice.

Frequently Asked Questions about Turnip Greens

What are the health benefits of Turnip Greens?

Turnip greens are a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium, iron, and potassium. They are also a good source of fiber and antioxidants, which can help support overall health, including heart health, digestion, and immune function. Incorporating turnip greens into your diet can provide a range of health benefits and contribute to a well-rounded plant-based diet.

Are there any potential risks or side effects of consuming Turnip Greens?

Turnip greens are a nutritious vegetable that are generally safe to consume. However, they contain oxalates which can interfere with calcium absorption and may be a concern for individuals with kidney stones. It's important to consume turnip greens in moderation as part of a balanced diet to minimize any potential risks.

Can I lose weight by eating more Turnip Greens?

Yes, turnip greens are low in calories and high in fiber, making them a great addition to a weight loss diet. They are also rich in vitamins and minerals, which can support overall health and well-being. However, weight loss ultimately depends on creating a calorie deficit, so it's important to incorporate a variety of nutrient-dense foods and maintain a balanced diet.

Can I gain more muscles by eating more Turnip Greens if I train consistently?

Turnip greens are a good source of plant-based protein, vitamins, and minerals that can support muscle growth when combined with consistent training. However, it's important to ensure you're getting a variety of protein sources and nutrients to support muscle development. Consider incorporating a mix of legumes, nuts, seeds, whole grains, and other vegetables into your diet for optimal muscle growth.

Can I eat Turnip Greens if I have diabetes?

Yes, turnip greens can be a healthy addition to a diabetic diet. They are low in calories and carbohydrates, high in fiber, and rich in vitamins and minerals such as vitamin K, vitamin A, and calcium. However, it's important to monitor your blood sugar levels and portion sizes when incorporating turnip greens into your meals.

Can I consume Turnip Greens if I am on a Keto diet?

Yes, turnip greens are low in carbs and can be consumed on a keto diet. They are a good source of fiber, vitamins, and minerals, making them a nutritious addition to your diet. Just be mindful of portion sizes to stay within your daily carb limit.

Can I eat Turnip Greens if I am on a low fat diet?

Yes, turnip greens are a nutritious addition to a low-fat diet. They are low in calories and fat, while being rich in vitamins, minerals, and fiber. Including turnip greens in your diet can provide essential nutrients without adding significant amounts of fat.

What is the environmental impact of producing Turnip Greens?

Turnip greens have a relatively low environmental impact compared to animal products. They require less water, land, and resources to produce, making them a more sustainable choice for the environment. Additionally, plant-based foods like turnip greens have a lower carbon footprint, helping to reduce greenhouse gas emissions.




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