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 kept in the refrigerator, preferably in the crisper drawer. Using a plastic bag with ventilation helps preserve their freshness for about 2-3 weeks.
Excess moisture can lead to spoilage. Do not wash them before storing to minimize the risk of mold. Always remove any greens prior to storage to stop them from absorbing moisture from the turnips, which can lead to wilting.
✅ 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
Learn more about turnip
Are turnip greens the same as collard greens?
No, turnip greens and collard greens are not the same, though they belong to the same Brassica family. Turnip greens are the leafy tops of turnip roots and have a more peppery, slightly bitter taste, while collard greens have a milder, earthier flavor. Collard greens also have thicker, sturdier leaves, making them better suited for long cooking times, whereas turnip greens are more delicate and cook faster.
Are turnip greens bitter?
Yes, turnip greens have a naturally bitter and slightly peppery taste, similar to mustard greens. The bitterness can be reduced by cooking them with ingredients like garlic, lemon juice, or vinegar. Younger, tender leaves tend to be milder in flavor compared to older, more mature greens.
Can turnip be eaten raw?
Yes, turnips can be eaten raw, and they have a crisp texture with a slightly sweet and peppery flavor, similar to radishes. Small, young turnips are best for raw consumption as they are milder and less fibrous. They can be sliced or grated into salads, slaws, or eaten as a crunchy snack.
Can turnip leaves be eaten?
Yes, turnip leaves, also known as turnip greens, are edible and highly nutritious. They are rich in vitamins A, C, and K, along with fiber and antioxidants. They can be eaten raw in salads, sautéed, boiled, or added to soups and stews for extra flavor and nutrients.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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