Vegetable
canned unsalted turnip greens.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
19
PROTEIN
1.4g
CARBS
2.8g
FAT
0.30g
FIBER
1.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories19kcal—
Protein1.4g3%
Carbohydrates2.8g1%
Fiber1.3g5%
Sugar0.42g1%
Total fat0.30g0%
Saturated fat0.07g0%
Trans fat0g—
Cholesterol0mg0%
Water94.7g—
MINERALS
Sodium29mg1%
Potassium141mg3%
Calcium118mg9%
Iron1.5mg8%
Magnesium20mg5%
Phosphorus21mg2%
Zinc0.23mg2%
Copper0.08mg9%
Manganese0.26mg11%
Selenium0.70µg1%
VITAMINS
Vitamin A298µg33%
Vitamin C15.5mg17%
Vitamin D0µg0%
Vitamin E1.5mg10%
Vitamin K287µg239%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.36mg2%
Pantothenic acid (B5)0.21mg4%
Vitamin B60.04mg2%
Folate (B9)92µg23%
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
1 teaspoon3g
1 ml0.6g
1 liter600g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin K, which is essential for bone health and proper blood clotting.
- ✓Excellent source of Vitamin A (from beta-carotene), supporting vision health and immune function.
- ✓High in antioxidants like lutein and zeaxanthin, which help protect cells from damage and support eye health.
- ✓Good source of dietary fiber, which aids in digestion and helps maintain stable blood sugar levels.
COOKING TIPS
In the kitchen.
- 1Drain and rinse the greens before cooking to remove excess canning liquid and any metallic taste.
- 2Sauté with aromatics like garlic and onions in olive oil to build a savory flavor base before adding the greens.
- 3Since they are already cooked, they only need to be heated through. Simmer gently with broth and a splash of apple cider vinegar to enhance flavor without making them mushy.
- 4Pair well with smoked meats like turkey or ham hocks for a traditional Southern-style dish, or use smoked paprika for a vegetarian alternative.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, and dry place like a pantry for up to 2-3 years, always checking the 'best by' date.
- After opening, transfer any unused greens to an airtight glass or plastic container and refrigerate for up to 4 days.
FAQ
Frequently asked questions.
Are canned unsalted turnip greens healthy?
Yes, they are highly nutritious and very low in calories, providing only 19 calories per 100g. They are packed with essential vitamins and minerals while avoiding the high sodium levels typically found in standard canned vegetables.
What are the primary health benefits of turnip greens?
Turnip greens are an excellent source of Vitamin K for bone health and Vitamin A for immune and vision support. They also contain antioxidants like lutein and zeaxanthin, which protect eye health and reduce cellular damage.
Are canned turnip greens good for weight loss?
They are an ideal food for weight loss because they are nutrient-dense but very low in calories and fat. The dietary fiber content also helps promote satiety, keeping you feeling full for longer periods.
Are canned unsalted turnip greens keto-friendly?
Yes, they are very keto-friendly. With only 2.81g of carbohydrates per 100g, they can easily fit into a low-carb or ketogenic diet without spiking blood sugar levels.
Are these turnip greens vegan and gluten-free?
Canned unsalted turnip greens are naturally both vegan and gluten-free. They consist of the vegetable and water, making them safe for individuals with celiac disease or those following a plant-based lifestyle.
How do you prepare canned turnip greens?
Since they are pre-cooked, you simply need to drain and heat them in a saucepan. To enhance the flavor without adding salt, try seasoning them with garlic powder, onion flakes, red pepper flakes, or a dash of apple cider vinegar.
What do canned turnip greens taste like?
They have a distinct peppery, earthy, and slightly bitter flavor similar to mustard greens or kale. The canning process gives them a very soft, tender texture compared to fresh greens.
Why should I choose the unsalted version of canned greens?
Choosing the unsalted version allows you to control your sodium intake, which is critical for maintaining healthy blood pressure. It provides the convenience of canned food without the cardiovascular risks associated with high-salt diets.
How long do canned turnip greens last once opened?
Once the can is opened, transfer the greens to a glass or plastic airtight container and refrigerate. They should be consumed within 3 to 4 days for the best quality and safety.
Can I freeze canned turnip greens?
Yes, you can freeze leftover canned turnip greens. Drain the liquid and store them in a freezer-safe bag or container for up to 2 months; however, the texture may become slightly softer upon thawing.
