Vegetable
boiled unsalted turnip greens.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
20
PROTEIN
1.1g
CARBS
4.4g
FAT
0.23g
FIBER
3.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories20kcal—
Protein1.1g2%
Carbohydrates4.4g2%
Fiber3.5g13%
Sugar0.53g1%
Total fat0.23g0%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water93.2g—
MINERALS
Sodium29mg1%
Potassium203mg4%
Calcium137mg11%
Iron0.80mg4%
Magnesium22mg5%
Phosphorus29mg2%
Zinc0.14mg1%
Copper0.25mg28%
Manganese0.34mg15%
Selenium0.90µg2%
VITAMINS
Vitamin A381µg42%
Vitamin C27.4mg30%
Vitamin D0µg0%
Vitamin E1.9mg13%
Vitamin K368µg306%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.07mg5%
Niacin (B3)0.41mg3%
Pantothenic acid (B5)0.27mg5%
Vitamin B60.18mg11%
Folate (B9)118µg30%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup144g
1 tablespoon9g
HEALTH BENEFITS
Why eat it.
- ✓Extremely rich in Vitamin K, essential for proper blood clotting and building strong bones.
- ✓Excellent source of Vitamin A and Vitamin C, which support immune function, vision health, and act as powerful antioxidants.
- ✓High in dietary fiber, promoting digestive health, regular bowel movements, and helping to manage blood sugar levels.
- ✓Contains beneficial compounds like glucosinolates and antioxidants such as lutein, which may help reduce inflammation and protect against chronic diseases.
COOKING TIPS
In the kitchen.
- 1Sauté the boiled greens with garlic, olive oil, and a pinch of red pepper flakes for a quick and flavorful side dish.
- 2Chop and incorporate into soups, stews, casseroles, or frittatas to add nutrients and a slightly peppery flavor.
- 3Season with a splash of apple cider vinegar or lemon juice after reheating to brighten the flavor and cut through any bitterness.
- 4Blend into a green smoothie with sweet fruits like pineapple or banana to mask the bitterness and boost nutritional content.
STORAGE
Keep it fresh.
- Store boiled turnip greens in an airtight container in the refrigerator for up to 4 days.
- For longer storage, squeeze out as much moisture as possible, place in freezer-safe bags or containers, and freeze for up to 10 months.
FAQ
Frequently asked questions.
Are boiled unsalted turnip greens healthy?
Yes, they are exceptionally nutrient-dense. They are extremely rich in Vitamin K for bone health, Vitamin A for vision, and Vitamin C for immune support, all while being very low in calories and fat.
How many calories and carbs are in boiled turnip greens?
A 100g serving of boiled unsalted turnip greens contains approximately 20 calories and 4.36g of carbohydrates. This makes them an excellent choice for high-volume, low-calorie eating.
Are boiled turnip greens keto-friendly?
Yes, they are very keto-friendly. With only 4.36g of carbs per 100g and a high fiber content, the net carb count is very low, making them ideal for low-carb and ketogenic lifestyles.
What are the primary health benefits of turnip greens?
They support bone health through high Vitamin K levels and provide powerful antioxidants like lutein and Vitamin C. Additionally, their high fiber content aids in digestion and helps manage blood sugar levels.
What do boiled turnip greens taste like?
Boiled turnip greens have a distinct, slightly bitter, and peppery flavor with earthy undertones. Boiling helps to soften their fibrous texture and can mellow the sharp bite found in raw greens.
Are boiled turnip greens vegan and gluten-free?
Yes, boiled unsalted turnip greens are naturally vegan and gluten-free. They are a pure plant-based ingredient with no animal products or grain-derived proteins.
How long do boiled turnip greens last in the refrigerator?
When stored in an airtight container, boiled turnip greens will stay fresh in the refrigerator for 3 to 5 days. For longer storage, they can be frozen for up to 12 months.
Can I eat the stems of the turnip greens?
Yes, the stems are edible and contain fiber. However, they are tougher than the leaves, so it is often best to chop them finely or start boiling them a few minutes before adding the leaves to ensure even cooking.
Is the liquid left over from boiling turnip greens useful?
Yes, the leftover liquid, often called 'pot liquor,' is rich in water-soluble vitamins that leach out during cooking. It can be consumed as a nutrient-rich broth or used as a base for soups and stews.
How do turnip greens compare to spinach or kale?
Turnip greens are generally lower in calories than kale and offer significantly more Vitamin K than spinach. They provide a similar nutritional profile to other dark leafy greens but with a more peppery flavor profile.
