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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

Turnip greens
Calories  ⓘ Calories for selected serving 20 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 1 grams
Default serving size  ⓘ Serving sizes are mostly 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/ 50 mg
TOP 10% Vitamin A ⓘHigher in Vitamin A content than 90% of foods
TOP 16% Vitamin C ⓘHigher in Vitamin C content than 84% of foods
TOP 17% Calcium ⓘHigher in Calcium content than 83% of foods
TOP 22% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 78% of foods
TOP 22% 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 Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 41% 30% 16% 12% 18% 3.8% 3.8% 84% 44% 4.9%
Calcium: 411mg of 1,000mg 41%
Iron: 2.4mg of 8mg 30%
Magnesium: 66mg of 420mg 16%
Phosphorus: 87mg of 700mg 12%
Potassium: 609mg of 3,400mg 18%
Sodium: 87mg of 2,300mg 3.8%
Zinc: 0.42mg of 11mg 3.8%
Copper: 0.76mg of 1mg 84%
Manganese: 1mg of 2mg 44%
Selenium: 2.7µg of 55µg 4.9%

Mineral chart - relative view

137 mg
TOP 17%
0.25 mg
TOP 27%
0.34 mg
TOP 43%
22 mg
TOP 54%
203 mg
TOP 58%
0.8 mg
TOP 67%
29 mg
TOP 78%
0.9 µg
TOP 83%
29 mg
TOP 84%
0.14 mg
TOP 88%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 458% 38% 0% 91% 11% 17% 7.7% 16% 42% 89% 0% 0.16% 919%
Vitamin A: 22875IU of 5,000IU 458%
Vitamin E : 5.6mg of 15mg 38%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 82mg of 90mg 91%
Vitamin B1: 0.14mg of 1mg 11%
Vitamin B2: 0.22mg of 1mg 17%
Vitamin B3: 1.2mg of 16mg 7.7%
Vitamin B5: 0.82mg of 5mg 16%
Vitamin B6: 0.54mg of 1mg 42%
Folate: 354µg of 400µg 89%
Vitamin B12: 0µg of 2µg 0%
Choline: 0.9mg of 550mg 0.16%
Vitamin K: 1103µg of 120µg 919%

Vitamin chart - relative view

7625 IU
TOP 10%
27 mg
TOP 16%
118 µg
TOP 22%
1.9 mg
TOP 41%
368 µg
TOP 41%
0.18 mg
TOP 51%
0.05 mg
TOP 74%
0.07 mg
TOP 75%
0.27 mg
TOP 76%
0.41 mg
TOP 81%
0.3 mg
TOP 97%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

2% 5% 90% 2%
Protein:
Daily Value: 2%
1.1 g of 50 g
1.1 g (2% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 1%
4.4 g of 300 g
4.4 g (1% of DV )
Water:
Daily Value: 5%
93.2 g of 2,000 g
93.2 g (5% of DV )
Other:
1.1 g
1.1 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 21% 18% 13% 12% 11% 7.4% 12% 13% 12%
Tryptophan: 60mg of 280mg 21%
Threonine: 189mg of 1,050mg 18%
Isoleucine: 177mg of 1,400mg 13%
Leucine: 315mg of 2,730mg 12%
Lysine: 222mg of 2,100mg 11%
Methionine: 78mg of 1,050mg 7.4%
Phenylalanine: 210mg of 1,750mg 12%
Valine: 234mg of 1,820mg 13%
Histidine: 84mg of 700mg 12%

Fat type information

33% 9% 57%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.09 g

Fiber content ratio for Turnip greens

12% 80% 8%
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 OrangeOrange
Protein 1.1g 3% 84% 2.5 times less than BroccoliBroccoli
Fats 0.23g 0% 86% 144.8 times less than CheeseCheese
Vitamin C 27mg 30% 16% 1.9 times less than LemonLemon
Net carbs 0.86g N/A 70% 63 times less than ChocolateChocolate
Carbs 4.4g 1% 62% 6.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 22mg 5% 54% 6.4 times less than AlmondAlmond
Calcium 137mg 14% 17% 1.1 times more than MilkMilk
Potassium 203mg 6% 58% 1.4 times more than CucumberCucumber
Iron 0.8mg 10% 67% 3.3 times less than Beef broiledBeef broiled
Sugar 0.53g N/A 70% 16.9 times less than Coca-ColaCoca-Cola
Fiber 3.5g 14% 23% 1.5 times more than OrangeOrange
Copper 0.25mg 28% 27% 1.8 times more than ShiitakeShiitake
Zinc 0.14mg 1% 88% 45.1 times less than Beef broiledBeef broiled
Phosphorus 29mg 4% 84% 6.3 times less than Chicken meatChicken meat
Sodium 29mg 1% 78% 16.9 times less than White BreadWhite Bread
Vitamin A 7625IU 153% 10% 2.2 times less than CarrotCarrot
Vitamin A RAE 381µg 42% 22%
Vitamin E 1.9mg 13% 41% 1.3 times more than KiwifruitKiwifruit
Selenium 0.9µg 2% 83%
Manganese 0.34mg 15% 43%
Vitamin B1 0.05mg 4% 74% 5.9 times less than Pea rawPea raw
Vitamin B2 0.07mg 6% 75% 1.8 times less than AvocadoAvocado
Vitamin B3 0.41mg 3% 81% 23.3 times less than Turkey meatTurkey meat
Vitamin B5 0.27mg 5% 76% 4.1 times less than Sunflower seedSunflower seed
Vitamin B6 0.18mg 14% 51% 1.5 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 368µg 306% 41% 3.6 times more than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 118µg 30% 22% 1.9 times more than Brussels sproutBrussels sprout
Choline 0.3mg 0% 97%
Saturated Fat 0.05g 0% 85% 111.2 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.02g N/A 90% 653.3 times less than AvocadoAvocado
Polyunsaturated fat 0.09g N/A 86% 518.4 times less than WalnutWalnut
Tryptophan 0.02mg 0% 92% 15.3 times less than Chicken meatChicken meat
Threonine 0.06mg 0% 92% 11.4 times less than Beef broiledBeef broiled
Isoleucine 0.06mg 0% 93% 15.5 times less than Salmon rawSalmon raw
Leucine 0.11mg 0% 93% 23.2 times less than Tuna BluefinTuna Bluefin
Lysine 0.07mg 0% 93% 6.1 times less than TofuTofu
Methionine 0.03mg 0% 92% 3.7 times less than QuinoaQuinoa
Phenylalanine 0.07mg 0% 92% 9.5 times less than EggEgg
Valine 0.08mg 0% 93% 26 times less than Soybean rawSoybean raw
Histidine 0.03mg 0% 94% 26.8 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 20
% Daily Value*
0.35%
Total Fat 0.23g
0.24%
Saturated Fat 0.05g
0
Trans Fat 0g
0
Cholesterol 0mg
1.3%
Sodium 29mg
1.5%
Total Carbohydrate 4.4g
14%
Dietary Fiber 3.5g
Total Sugars 0g
Includes ? g Added Sugars
Protein 1.1g
Vitamin D 0mcg 0

Calcium 137mg 14%

Iron 0.8mg 10%

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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
Low in Sugars
ok

Turnip greens nutrition infographic

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.