Turnip — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Turnip nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 28 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 6 g | 2.18% |
| Fiber | 2 g | 7.14% |
| Sugars | 4 g | 8% |
| Glycemic Index | 62 | - |
| Protein | 1 g | 2% |
| Sodium | 67 mg | 2.91% |
| Total Fat | 0 | - |
*The % of 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.
28
🍏 Low-Calorie Foods
Turnip facts & tips
Health benefits
- Rich in vitamins and minerals such as Vitamin C, Vitamin K, folate, and potassium, which support overall health and well-being.
- High in fiber, promoting digestive health, regular bowel movements, and maintaining a healthy gut microbiome.
- Anti-inflammatory properties due to its high content of phytonutrients, which can help reduce inflammation in the body.
- Versatile in cooking, suitable for a variety of dishes, such as soups, stews, roasted vegetables, and salads.
Health risks
- Potential for digestive discomfort such as bloating, gas, or stomach cramps when consumed in large quantities, particularly in raw form due to its high fiber content.
- Goitrogenic effects as turnips contain compounds that may interfere with thyroid function in sensitive individuals, especially when consumed in large quantities.
- Risk of allergic reactions in some individuals, particularly those allergic to other cruciferous vegetables, causing symptoms like itching, swelling, or difficulty breathing.
- Potential for pesticide residue on conventionally grown turnips, which can pose health risks if not properly washed or sourced from organic suppliers.
How to choose turnip
Turnips should be firm and heavy for their size, with a smooth surface and a creamy white color, possibly with hints of purple or green. The greens, if attached, should be vibrant and crisp.
Do not purchase turnips that are soft, have blemishes, or are starting to sprout. Turnips with any signs of decay, such as soft spots or a musty smell, should also be avoided, as they will not taste fresh or cook well.
How to store turnip
Turnips should be stored in the refrigerator, ideally in the crisper drawer. Keeping them in a perforated plastic bag maintains their freshness for up to two weeks.
Excess moisture can cause turnips to spoil. Avoid washing before storage to prevent mold growth. Always remove any greens before storing to prevent them from drawing moisture from the turnips and causing them to wilt.
✅ Extra Tip
How long does it last?
Turnip can last for 2-3 weeks in the refrigerator. To keep it fresh, store it in a plastic bag or container in the crisper drawer.
What to do with leftovers?
Leftover turnip can be used in a variety of savory dishes. Dice it and add to soups, stews, or casseroles for added texture and flavor, or roast it with olive oil, garlic, and herbs for a simple side dish. Turnip is also great when mashed with butter and cream for a comforting side dish.
Use turnip in a gratin with cheese and breadcrumbs, or mix it into a stir-fry with vegetables and your choice of protein. If you have a lot of turnip, consider making a batch of turnip fries by slicing and roasting them until crispy, or using them as a filling for stuffed vegetables like peppers or squash. Turnip can also be blended into a puree with potatoes and served as a side dish, or added to a rice or grain salad for added flavor. For a quick snack, enjoy turnip raw with a sprinkle of salt, or serve it with a dip like hummus or ranch.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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