Turnip greens, raw
FDC 170061cup, chopped (55 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 99 · +6 vs Vegetables medianTurnip greens, raw score 99 of 100, Elite band, ranking 10 of 60 vegetables, at 32 calories per 100 grams. Both vitamin C and vitamin A are exceptional here, at 67% DV and 64% DV respectively, an unusually even double lead, with vitamin E at 19% DV and calcium at 15% DV filling out the rest.
Turnip greens are the leafy tops of the turnip root, popular braised with a splash of vinegar or simmered with other Southern greens, and a cup chopped (55 grams) is a standard raw serving before cooking reduces its volume. They are milder than mustard greens but still benefit from a longer cook time to soften the leaf.
See how this score is calculated, build a plate around turnip greens, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | 2% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.07 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 40 mg | 2% |
| Carbohydrate | 7.1 g | 3% |
| Dietary fiber | 3.2 g | 11% |
| Sugars | 0.81 g | |
| Protein | 1.5 g | 3% |
| Potassium | 296 mg | 6% |
| Calcium | 190 mg | 15% |
| Iron | 1.1 mg | 6% |
| Magnesium | 31 mg | 7% |
| Vitamin C | 60 mg | 67% |
| Vitamin A | 579 µg | 64% |
| Vitamin E | 2.9 mg | 19% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 18 kcal | 1% |
| Total fat | 0.17 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 22 mg | 1% |
| Carbohydrate | 3.9 g | 1% |
| Dietary fiber | 1.8 g | 6% |
| Sugars | 0.45 g | |
| Protein | 0.83 g | 2% |
| Potassium | 163 mg | 3% |
| Calcium | 105 mg | 8% |
| Iron | 0.61 mg | 3% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 33 mg | 37% |
| Vitamin A | 318 µg | 35% |
| Vitamin E | 1.6 mg | 10% |
Source: USDA FoodData Central · Public domain
FDC 170061Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Taro leaves, rawDensity 99 vs 99Collards, rawDensity 99 vs 99Nopales, rawDensity 99 vs 99Original analysis by NutriVerdict
In the kitchen and how to use it
Turnip greens, the leafy tops of the turnip plant, have a mustardy, slightly bitter edge similar to their root, and are typically cooked low and slow with a smoked ham hock or bacon in the Southern US tradition, or quickly sauteed with garlic and a splash of vinegar for a faster weeknight side. The tender young leaves can also go raw into salads, chopped fine to soften their bite, while older, tougher leaves benefit from a longer simmer.
Look for leaves that are crisp, deep green and free of yellow spots, and store them unwashed in a bag in the crisper, where they keep for several days. At 32 calories per 100 grams, turnip greens are a low-calorie vegetable that punches above its weight nutritionally, supplying 67% DV of vitamin C and 64% DV of vitamin A, so a simmered pot of turnip greens alongside cornbread or rice makes for a vegetable-heavy, low-calorie side.
Frequently asked questions about turnip greens, raw
How many calories are in turnip greens?
Raw turnip greens have 32 calories per 100 grams.
Is turnip greens a good source of vitamin A?
Yes, turnip greens provide 64% DV of vitamin A and 67% DV of vitamin C per 100 grams.
How do you prepare turnip greens?
They are traditionally simmered slowly with smoked meat in Southern US cooking, or quickly sauteed with garlic and vinegar.