Vegetable
frozen turnip greens and turnips.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
28
PROTEIN
1.8g
CARBS
5.2g
FAT
0.30g
FIBER
2.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories28kcal—
Protein1.8g4%
Carbohydrates5.2g2%
Fiber2.8g10%
Sugar0.80g2%
Total fat0.30g0%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water90.5g—
MINERALS
Sodium35mg2%
Potassium230mg5%
Calcium130mg10%
Iron1.1mg6%
Magnesium20mg5%
Phosphorus30mg2%
Zinc0.20mg2%
Copper0.10mg11%
Manganese0.30mg13%
Selenium0.80µg1%
VITAMINS
Vitamin A350µg39%
Vitamin C18mg20%
Vitamin D0µg0%
Vitamin E1.5mg10%
Vitamin K300µg250%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.07mg5%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.10mg6%
Folate (B9)80µg20%
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 cup158g
1 tablespoon9.9g
1 teaspoon3.3g
1 ml0.7g
1 liter658.3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K from the greens, crucial for blood clotting and bone health.
- ✓Rich in antioxidants like Vitamin C and Vitamin A (as beta-carotene), which support immune function and vision.
- ✓High in dietary fiber, promoting digestive health, regular bowel movements, and helping to manage blood sugar levels.
- ✓Contains glucosinolates, plant compounds found in cruciferous vegetables that may have anti-inflammatory and cancer-protective properties.
COOKING TIPS
In the kitchen.
- 1Cook directly from frozen to prevent the vegetables from becoming overly soft or mushy. Add them to simmering soups, stews, or a hot sauté pan.
- 2Braise with a smoked meat like ham hock or smoked turkey for a classic Southern flavor profile that balances the greens' slight bitterness.
- 3For a simple side dish, sauté with minced garlic and a pinch of red pepper flakes in olive oil until tender. Finish with a splash of apple cider vinegar or lemon juice to brighten the flavors.
- 4Incorporate into hearty soups and stews, as their texture holds up well to long cooking times and they absorb flavors beautifully.
STORAGE
Keep it fresh.
- Store in the original packaging in a freezer set to 0°F (-18°C) or below to maintain optimal quality.
- For best flavor and texture, use within 8-12 months. Avoid refreezing once thawed as it will negatively impact texture.
FAQ
Frequently asked questions.
Is frozen turnip greens and turnips healthy?
Yes, frozen turnip greens and turnips are very healthy. They are low in calories and rich in essential vitamins like K, C, and A, as well as dietary fiber. They also contain beneficial antioxidants and plant compounds that support overall well-being.
What are the main nutritional benefits of frozen turnip greens and turnips?
They are an excellent source of Vitamin K, crucial for blood clotting and bone health, and rich in Vitamins C and A (beta-carotene) for immune support and vision. Per 100g, they provide 1.8g protein, 5.2g carbs, and 0.3g fat, along with high dietary fiber for digestion and glucosinolates for potential anti-inflammatory benefits.
Are frozen turnip greens and turnips good for weight loss?
Yes, they are beneficial for weight loss. At only 28 calories per 100g and high in fiber, they can help you feel full and satisfied without consuming many calories. This makes them an excellent addition to a calorie-controlled diet.
Are frozen turnip greens and turnips vegan and gluten-free?
Yes, turnip greens and turnips are naturally plant-based vegetables, making them suitable for both vegan and vegetarian diets. They are also naturally gluten-free, making them safe for individuals with celiac disease or gluten sensitivity.
Are frozen turnip greens and turnips keto-friendly?
Yes, they can be considered keto-friendly in moderation. With 5.2g of carbohydrates per 100g, they are relatively low in carbs, especially when considering the fiber content. They can fit into a low-carb or ketogenic diet plan.
How do you cook frozen turnip greens and turnips?
They can be cooked directly from frozen. Common methods include boiling, steaming, or sautéing. For best results, simmer them with a bit of broth or water until tender, often seasoned with ham hocks, bacon, or spices for added flavor.
Do I need to thaw frozen turnip greens and turnips before cooking?
No, it's generally not necessary to thaw them. You can add them directly to your pot or pan from the freezer, which is convenient and helps retain their texture and nutrients. Thawing first might make them a bit mushy.
What do frozen turnip greens and turnips taste like?
Turnip greens have a slightly bitter, peppery, and earthy flavor, similar to collard greens or mustard greens. The turnip roots themselves are mildly sweet and earthy with a slight peppery bite when cooked, offering a balanced flavor profile.
How long can you store frozen turnip greens and turnips?
When stored properly in a freezer at 0°F (-18°C), frozen turnip greens and turnips can maintain their quality for 8-12 months. They will remain safe to eat beyond that, but their texture and flavor quality may decline over time.
Can diabetics eat frozen turnip greens and turnips?
Yes, turnip greens and turnips are an excellent choice for diabetics. They are low in calories and carbohydrates (5.2g per 100g) and high in fiber, which helps manage blood sugar levels and promotes satiety, making them a beneficial addition to a diabetic diet.
