Vegetable
frozen boiled unsalted turnip greens.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
37
PROTEIN
3.4g
CARBS
5.0g
FAT
0.42g
FIBER
3.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories37.1kcal—
Protein3.4g7%
Carbohydrates5.0g2%
Fiber3.4g12%
Sugar0.75g2%
Total fat0.42g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water90.4g—
MINERALS
Sodium15mg1%
Potassium224mg5%
Calcium152mg12%
Iron1.9mg11%
Magnesium26mg6%
Phosphorus34mg3%
Zinc0.41mg4%
Copper0.15mg17%
Manganese0.48mg21%
Selenium1.2µg2%
VITAMINS
Vitamin A538µg60%
Vitamin C21.8mg24%
Vitamin D0µg0%
Vitamin E2.7mg18%
Vitamin K519µg432%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.07mg5%
Niacin (B3)0.47mg3%
Pantothenic acid (B5)0.07mg1%
Vitamin B60.07mg4%
Folate (B9)39µg10%
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 cup164g
1 tablespoon10.3g
1 teaspoon3.4g
1 ml0.7g
1 liter683.3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K, which is essential for blood clotting and bone health.
- ✓Rich in Vitamin A (as beta-carotene) and Vitamin C, supporting immune function and vision.
- ✓High in dietary fiber, promoting digestive health and helping to regulate blood sugar levels.
- ✓Contains antioxidants like lutein and zeaxanthin, which may protect against age-related eye diseases.
COOKING TIPS
In the kitchen.
- 1Since they are pre-boiled, they only need to be reheated. Avoid overcooking to prevent them from becoming mushy.
- 2Squeeze out excess water after thawing to prevent your dish from becoming watery and to achieve a better texture.
- 3The slightly bitter flavor pairs well with smoked meats (like ham hock or turkey), garlic, onions, and a splash of vinegar or lemon juice to brighten the taste.
- 4Easily incorporate into soups, stews, casseroles, or simply sauté with olive oil and garlic for a quick side dish.
STORAGE
Keep it fresh.
- Store in the freezer at 0°F (-18°C) or colder. Properly stored, it can last for 8-12 months.
- Once thawed, do not refreeze. Keep thawed greens in an airtight container in the refrigerator and use within 2 days.
FAQ
Frequently asked questions.
Are frozen boiled unsalted turnip greens healthy?
Yes, frozen boiled unsalted turnip greens are very healthy. They are an excellent source of Vitamin K, crucial for blood clotting and bone health, and rich in Vitamins A and C, supporting immunity and vision. They also provide dietary fiber for digestive health and antioxidants for eye protection.
What are the main nutritional benefits of frozen boiled unsalted turnip greens?
Per 100g, turnip greens offer about 29 calories, 3.35g protein, 4.98g carbs, and only 0.42g fat. They are packed with essential vitamins like K, A, and C, and contain beneficial antioxidants and dietary fiber, making them a nutrient-dense vegetable.
Are frozen boiled unsalted turnip greens good for weight loss?
Yes, turnip greens can be beneficial for weight loss. They are very low in calories and fat, while being high in fiber, which helps promote satiety and supports healthy digestion. Their rich nutrient profile also ensures you get essential vitamins and minerals without excess calories.
Are frozen boiled unsalted turnip greens vegan and gluten-free?
Yes, frozen boiled unsalted turnip greens are naturally both vegan and gluten-free. As a vegetable product with no animal derivatives or gluten-containing ingredients, they are suitable for individuals following these dietary restrictions.
Are frozen boiled unsalted turnip greens keto-friendly?
With approximately 4.98g of carbohydrates per 100g, frozen boiled unsalted turnip greens can be included in a keto diet in moderation. They are a low-carb vegetable that provides essential nutrients without significantly impacting daily carb limits, especially when considering their fiber content.
How do you prepare or cook frozen boiled unsalted turnip greens?
Since they are already boiled, frozen turnip greens just need to be reheated. You can simmer them on the stovetop with a little water or broth until heated through, microwave them, or add them directly to soups, stews, or casseroles during the last few minutes of cooking.
What do frozen boiled unsalted turnip greens taste like?
Turnip greens have a distinct, slightly bitter and peppery flavor, similar to collard greens or mustard greens, but often a bit milder. The boiling process can mellow some of their bitterness, and they readily absorb the flavors of other ingredients they are cooked with.
How should I store frozen boiled unsalted turnip greens?
Keep frozen boiled unsalted turnip greens in their original packaging or an airtight freezer-safe bag in the freezer at 0°F (-18°C) or below. Ensure the package is sealed tightly to prevent freezer burn and maintain quality.
How long do frozen boiled unsalted turnip greens last in the freezer?
When stored properly in a freezer, frozen boiled unsalted turnip greens can maintain their best quality for about 8 to 12 months. They will remain safe to eat beyond that time, but their texture and flavor might start to degrade.
Do I need to add salt or seasoning to frozen boiled unsalted turnip greens?
Yes, since they are unsalted, you will likely want to add salt and other seasonings to taste when preparing them. This allows you to control the sodium content and customize the flavor profile to your preference, often with ingredients like garlic, onion, or a splash of vinegar.
