Turnip greens nutrition: calories, carbs, GI, protein, fiber, fats
Turnip greens, cooked, boiled, drained, without salt
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Turnip greens
Calories ⓘ Calories per 100-gram serving | 20 |
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0.86 grams |
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup, chopped (144 grams) |
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -5 (alkaline) |
Oxalates ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525130/ | 50mg |
Vitamin A ⓘHigher in Vitamin A content than 90% of foods
Vitamin C ⓘHigher in Vitamin C content than 84% of foods
Calcium ⓘHigher in Calcium content than 83% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 78% of foods
Folate ⓘHigher in Folate content than 78% of foods
Turnip greens calories (kcal)
Serving Size | Calories | Weight |
---|---|---|
Calories in 100 grams | 20 | |
Calories in 1 cup, chopped | 29 | 144 g |
Mineral coverage chart
Calcium:
137 mg of 1,000 mg
14%
Iron:
0.8 mg of 8 mg
10%
Magnesium:
22 mg of 420 mg
5%
Phosphorus:
29 mg of 700 mg
4%
Potassium:
203 mg of 3,400 mg
6%
Sodium:
29 mg of 2,300 mg
1%
Zinc:
0.14 mg of 11 mg
1%
Copper:
0.253 mg of 1 mg
28%
Manganese:
0.337 mg of 2 mg
15%
Selenium:
0.9 µg of 55 µg
2%
Choline:
0.3 mg of 550 mg
0%
Mineral chart - relative view
Calcium
137 mg
TOP 17%
Copper
0.253 mg
TOP 27%
Manganese
0.337 mg
TOP 43%
Magnesium
22 mg
TOP 54%
Potassium
203 mg
TOP 58%
Iron
0.8 mg
TOP 67%
Sodium
29 mg
TOP 78%
Selenium
0.9 µg
TOP 83%
Phosphorus
29 mg
TOP 84%
Zinc
0.14 mg
TOP 88%
Choline
0.3 mg
TOP 97%
Vitamin coverage chart
Vitamin A:
7625 IU of 5,000 IU
153%
Vitamin E :
1.88 mg of 15 mg
13%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
27.4 mg of 90 mg
30%
Vitamin B1:
0.045 mg of 1 mg
4%
Vitamin B2:
0.072 mg of 1 mg
6%
Vitamin B3:
0.411 mg of 16 mg
3%
Vitamin B5:
0.274 mg of 5 mg
5%
Vitamin B6:
0.18 mg of 1 mg
14%
Folate:
118 µg of 400 µg
30%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
367.6 µg of 120 µg
306%
Vitamin chart - relative view
Vitamin A
7625 IU
TOP 10%
Vitamin C
27.4 mg
TOP 16%
Folate
118 µg
TOP 22%
Vitamin E
1.88 mg
TOP 41%
Vitamin K
367.6 µg
TOP 41%
Vitamin B6
0.18 mg
TOP 51%
Vitamin B1
0.045 mg
TOP 74%
Vitamin B2
0.072 mg
TOP 75%
Vitamin B5
0.274 mg
TOP 76%
Vitamin B3
0.411 mg
TOP 81%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 2%
1.14 g of 50 g
2%
Fats:
Daily Value: 0%
0.23 g of 65 g
0%
Carbs:
Daily Value: 1%
4.36 g of 300 g
1%
Water:
Daily Value: 5%
93.2 g of 2,000 g
5%
Other:
1.07 g
Protein quality breakdown
Tryptophan:
20 mg of 280 mg
7%
Threonine:
63 mg of 1,050 mg
6%
Isoleucine:
59 mg of 1,400 mg
4%
Leucine:
105 mg of 2,730 mg
4%
Lysine:
74 mg of 2,100 mg
4%
Methionine:
26 mg of 1,050 mg
2%
Phenylalanine:
70 mg of 1,750 mg
4%
Valine:
78 mg of 1,820 mg
4%
Histidine:
28 mg of 700 mg
4%
Fat type information
Saturated Fat:
0.053 g
Monounsaturated Fat:
0.015 g
Polyunsaturated fat:
0.091 g
Fiber content ratio for Turnip greens
Sugar:
0.53 g
Fiber:
3.5 g
Other:
0.33 g
All nutrients for Turnip greens per 100g
Nutrient | Value | DV% | In TOP % of foods | Comparison |
Calories | 20kcal | 1% | 97% | 2.4 times less than Orange |
Protein | 1.14g | 3% | 84% | 2.5 times less than Broccoli |
Fats | 0.23g | 0% | 86% | 144.8 times less than Cheddar Cheese |
Vitamin C | 27.4mg | 30% | 16% | 1.9 times less than Lemon |
Net carbs | 0.86g | N/A | 70% | 63 times less than Chocolate |
Carbs | 4.36g | 1% | 62% | 6.5 times less than Rice |
Cholesterol | 0mg | 0% | 100% | N/A |
Vitamin D | 0µg | 0% | 100% | N/A |
Iron | 0.8mg | 10% | 67% | 3.3 times less than Beef broiled |
Calcium | 137mg | 14% | 17% | 1.1 times more than Milk |
Potassium | 203mg | 6% | 58% | 1.4 times more than Cucumber |
Magnesium | 22mg | 5% | 54% | 6.4 times less than Almond |
Sugar | 0.53g | N/A | 70% | 16.9 times less than Coca-Cola |
Fiber | 3.5g | 14% | 23% | 1.5 times more than Orange |
Copper | 0.25mg | 28% | 27% | 1.8 times more than Shiitake |
Zinc | 0.14mg | 1% | 88% | 45.1 times less than Beef broiled |
Phosphorus | 29mg | 4% | 84% | 6.3 times less than Chicken meat |
Sodium | 29mg | 1% | 78% | 16.9 times less than White Bread |
Vitamin A | 7625IU | 153% | 10% | 2.2 times less than Carrot |
Vitamin A RAE | 381µg | 42% | 22% | |
Vitamin E | 1.88mg | 13% | 41% | 1.3 times more than Kiwifruit |
Selenium | 0.9µg | 2% | 83% | |
Manganese | 0.34mg | 15% | 43% | |
Vitamin B1 | 0.05mg | 4% | 74% | 5.9 times less than Pea raw |
Vitamin B2 | 0.07mg | 6% | 75% | 1.8 times less than Avocado |
Vitamin B3 | 0.41mg | 3% | 81% | 23.3 times less than Turkey meat |
Vitamin B5 | 0.27mg | 5% | 76% | 4.1 times less than Sunflower seed |
Vitamin B6 | 0.18mg | 14% | 51% | 1.5 times more than Oat |
Vitamin B12 | 0µg | 0% | 100% | N/A |
Vitamin K | 367.6µg | 306% | 41% | 3.6 times more than Broccoli |
Folate | 118µg | 30% | 22% | 1.9 times more than Brussels sprout |
Trans Fat | 0g | N/A | 100% | N/A |
Saturated Fat | 0.05g | 0% | 85% | 111.2 times less than Beef broiled |
Monounsaturated Fat | 0.02g | N/A | 90% | 653.3 times less than Avocado |
Polyunsaturated fat | 0.09g | N/A | 86% | 518.4 times less than Walnut |
Tryptophan | 0.02mg | 0% | 92% | 15.3 times less than Chicken meat |
Threonine | 0.06mg | 0% | 92% | 11.4 times less than Beef broiled |
Isoleucine | 0.06mg | 0% | 93% | 15.5 times less than Salmon raw |
Leucine | 0.11mg | 0% | 93% | 23.2 times less than Tuna Bluefin |
Lysine | 0.07mg | 0% | 93% | 6.1 times less than Tofu |
Methionine | 0.03mg | 0% | 92% | 3.7 times less than Quinoa |
Phenylalanine | 0.07mg | 0% | 92% | 9.5 times less than Egg |
Valine | 0.08mg | 0% | 93% | 26 times less than Soybean raw |
Histidine | 0.03mg | 0% | 94% | 26.8 times less than Turkey meat |
Omega-3 - EPA | 0g | N/A | 100% | N/A |
Omega-3 - DHA | 0g | N/A | 100% | N/A |
Omega-3 - DPA | 0g | N/A | 100% | N/A |
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 20
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
1%
Sodium 29mg
1%
Total Carbohydrate
4g
16%
Dietary Fiber
4g
Total Sugars g
Includes ? g Added Sugars
Protein
1g
Vitamin D
0mcg
0%
Calcium
137mg
14%
Iron
1mg
13%
Potassium
203mg
6%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Turnip greens nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.