Vegetable
canned turnip greens.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
tinned turnip greenscanned turnip topscanned shalgam saag
SERVING
CALORIES
21
PROTEIN
1.8g
CARBS
3.6g
FAT
0.40g
FIBER
2.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories21kcal—
Protein1.8g4%
Carbohydrates3.6g1%
Fiber2.8g10%
Sugar0.50g1%
Total fat0.40g1%
Saturated fat0.08g0%
Trans fat0g—
Cholesterol0mg0%
Water92g—
MINERALS
Sodium320mg14%
Potassium165mg4%
Calcium118mg9%
Iron1.1mg6%
Magnesium18mg4%
Phosphorus25mg2%
Zinc0.20mg2%
Copper0.10mg11%
Manganese0.30mg13%
Selenium0.80µg1%
VITAMINS
Vitamin A360µg40%
Vitamin C12.5mg14%
Vitamin D0µg0%
Vitamin E1.5mg10%
Vitamin K350µg292%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.10mg2%
Vitamin B60.10mg6%
Folate (B9)65µg16%
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 cup240g
1 tablespoon15g
1 teaspoon5g
1 oz28.4g
1 lb453.6g
1 ml100g
1 liter1000g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K for bone health
- ✓High in Vitamin A which supports eye health
- ✓Contains antioxidants like beta-carotene
- ✓Good source of dietary fiber for digestion
- ✓Low calorie density suitable for weight management
COOKING TIPS
In the kitchen.
- 1Drain and rinse under cold water to reduce sodium content by up to 40%
- 2Simmer with a splash of vinegar or lemon juice to brighten the flavor
- 3Add to soups, stews, or omelets for a quick nutritional boost
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dry place for up to 2-5 years
- Once opened, transfer to a glass or plastic airtight container
- Refrigerate opened greens and consume within 3-4 days
FAQ
Frequently asked questions.
How long do canned turnip greens last?
Unopened cans remain safe to eat for 2 to 5 years if stored in a cool, dry place. Once opened, they last 3-4 days in the fridge.
Are canned turnip greens already cooked?
Yes, they are fully cooked during the canning process and only need to be heated through before serving.
How can I make canned turnip greens taste better?
Sauté them with garlic, onions, or red pepper flakes. Adding a small amount of smoked turkey or bacon can also add depth.
Are they as nutritious as fresh turnip greens?
While some Vitamin C is lost in canning, they remain an excellent source of Vitamin K, Vitamin A, and minerals like calcium.
Can I freeze canned turnip greens?
Yes, but remove them from the metal can first. Place them in a freezer-safe bag or container; they will last for 1-2 months.
What is a good substitute for canned turnip greens?
Canned collard greens, mustard greens, or spinach are the best alternatives.
Are canned turnip greens high in sodium?
Standard canned versions are high in sodium. Look for 'low sodium' or 'no salt added' labels, or rinse them thoroughly before use.
What dishes are they commonly used in?
They are a staple in Southern American cuisine, often served as a side dish or mixed into 'pot likker' soups.
Are they gluten-free?
Yes, plain canned turnip greens are naturally gluten-free, but always check the label for added seasonings or thickeners.
