Turnip Nutrition: Complete Guide to Health Benefits, Calories & Uses

Turnips are often overlooked in the produce aisle, but these humble root vegetables pack an impressive nutritional punch. As a member of the cruciferous family alongside broccoli, kale, and Brussels sprouts, turnips offer remarkable health benefits that extend far beyond their mild, slightly sweet flavor.

Both the white-purple bulb and the leafy greens are completely edible and highly nutritious. Whether you’re looking to manage your weight, support your immune system, or simply add more variety to your vegetable intake, turnips deserve serious consideration in your meal planning.

This comprehensive guide explores everything you need to know about turnip nutrition, from their vitamin and mineral content to their potential disease-fighting properties and practical cooking applications.

What Are Turnips?

Turnips (Brassica rapa) are root vegetables that have been cultivated for thousands of years. These versatile vegetables grow partially above ground, developing a distinctive bulb that’s typically white on the bottom with purple, red, or greenish coloring on top where it’s exposed to sunlight.

The turnip plant produces two edible parts:

• The root (bulb): A smooth, round storage organ with crisp white flesh
• The greens (leaves): Nutritious leafy tops that resemble mustard greens

Turnips are grown worldwide and serve as an important food source for both humans and livestock. They’re particularly popular in European and Asian cuisines, where they’ve been dietary staples for centuries.

Turnip Nutrition Facts

Turnips are remarkably low in calories while providing substantial amounts of essential nutrients. This makes them an excellent choice for anyone looking to maximize nutritional value while managing calorie intake.

Nutritional Content of Turnip Root

One cup (130 grams) of raw, cubed turnips contains:

• Calories: 36
• Carbohydrates: 8 grams
• Dietary Fiber: 2 grams
• Protein: 1 gram
• Fat: 0.1 grams
• Vitamin C: 27 mg (30% Daily Value)
• Folate: 15 mcg (5% DV)
• Calcium: 39 mg (3% DV)
• Phosphorus: 35 mg (3% DV)
• Potassium: 248 mg (5% DV)

Nutritional Content of Turnip Greens

One cup (55 grams) of chopped raw turnip greens provides even more impressive nutrition:

• Calories: 18
• Carbohydrates: 4 grams
• Dietary Fiber: 2 grams
• Protein: 0.8 grams
• Vitamin K: 138 mcg (115% DV)
• Vitamin C: 33 mg (37% DV)
• Vitamin A: 6,373 IU (35% DV)
• Folate: 107 mcg (27% DV)
• Calcium: 105 mg (8% DV)

The greens are particularly notable for their exceptional vitamin content, making them one of the most nutrient-dense leafy vegetables available.

Key Vitamins and Minerals in Turnips

Vitamin C

Both turnip roots and greens are excellent sources of vitamin C, a powerful antioxidant that supports immune function, promotes collagen production for healthy skin, and helps your body absorb iron from plant-based foods. Vitamin C also protects cells from oxidative damage caused by free radicals.

Vitamin K

Turnip greens rank among the best dietary sources of vitamin K, providing more than an entire day’s requirement in just one cup. This fat-soluble vitamin plays a critical role in blood clotting and bone metabolism, helping maintain strong, healthy bones throughout life.

Vitamin A (Provitamin A)

The bright green leaves contain substantial amounts of beta-carotene, which your body converts into vitamin A. This essential nutrient supports eye health, immune function, and the maintenance of healthy skin and mucous membranes.

Folate

Turnip greens provide an impressive amount of folate (vitamin B9), which is crucial for DNA synthesis, red blood cell formation, and proper fetal development during pregnancy. Adequate folate intake is especially important for women of childbearing age.

Health Benefits of Turnips

1. Powerful Anticancer Properties

Turnips contain several bioactive compounds that show promise in cancer prevention research. The most notable are glucosinolates, sulfur-containing compounds that give cruciferous vegetables their characteristic flavor.

When you chop, chew, or digest turnips, glucosinolates break down into biologically active compounds including:

• Indoles: Compounds that may help deactivate carcinogens
• Isothiocyanates: Substances with demonstrated anti-tumor properties

Multiple population studies have linked higher consumption of cruciferous vegetables with reduced risk of various cancers, including lung, colorectal, breast, and prostate cancers. The glucosinolates in turnips work through several mechanisms, including promoting the elimination of carcinogens, suppressing tumor cell growth, and triggering cancer cell death.

Turnips also contain anthocyanins, the pigments responsible for their purple color. These flavonoid antioxidants have demonstrated anticancer effects in laboratory studies and are associated with lower rates of chronic diseases.

2. Blood Sugar Management

For individuals concerned about blood sugar control, turnips offer several advantages. With a low glycemic index and only 8 grams of carbohydrates per cup, turnips cause minimal blood sugar spikes compared to starchy vegetables like potatoes.

Animal studies have shown promising results regarding turnips’ antidiabetic potential. Research in diabetic rats found that turnip extract improved insulin sensitivity, lowered blood glucose levels, and helped correct metabolic abnormalities associated with diabetes, including elevated cholesterol and triglycerides.

The proposed mechanisms include:

• Enhanced glucose uptake by cells
• Reduced glucose production by the liver
• Decreased carbohydrate absorption in the digestive tract

While human studies are needed to confirm these effects, turnips can certainly be part of a diabetes-friendly eating pattern due to their low calorie density and favorable carbohydrate profile.

3. Anti-Inflammatory Effects

Chronic inflammation underlies many serious health conditions, including heart disease, arthritis, and certain cancers. The glucosinolate breakdown products in turnips, particularly indoles and isothiocyanates, exhibit significant anti-inflammatory properties.

One specific compound in turnips, arvelexin, has been studied for its ability to block inflammatory pathways. Laboratory research shows that arvelexin can reduce the production of nitric oxide and other pro-inflammatory molecules, potentially protecting tissues from inflammation-related damage.

Studies on colon cells have found that arvelexin significantly reduced inflammation and cellular injury by deactivating inflammatory signaling pathways. While more research in humans is needed, these findings suggest turnips may help combat inflammation throughout the body.

4. Antibacterial Properties

The isothiocyanates derived from turnip glucosinolates demonstrate impressive antibacterial activity against common disease-causing bacteria. Research has shown effectiveness against:

• E. coli: A common cause of foodborne illness and urinary tract infections
• S. aureus: A bacteria responsible for various infections, including skin infections and food poisoning

Particularly noteworthy is research showing that isothiocyanates from cruciferous vegetables can inhibit antibiotic-resistant strains of bacteria, achieving up to 87% antibacterial effect against resistant S. aureus strains. Given the growing concern about antibiotic resistance, these natural compounds may offer complementary approaches to fighting bacterial infections.

5. Immune System Support

The high vitamin C content in both turnip roots and greens makes them excellent immune-boosting foods. Vitamin C supports various immune functions, including:

• Stimulating white blood cell production and function
• Acting as an antioxidant to protect immune cells from damage
• Supporting the skin’s barrier function against pathogens
• Enhancing the body’s antimicrobial activity

Getting adequate vitamin C through foods like turnips can help your body mount effective immune responses to infections and recover more quickly from illness.

6. Cardiovascular Health

Several components of turnips contribute to heart health:

• Fiber: Helps lower cholesterol levels and supports healthy blood pressure
• Potassium: Helps counteract sodium’s effects and maintain healthy blood pressure
• Folate: Helps metabolize homocysteine, an amino acid linked to increased cardiovascular risk when elevated
• Antioxidants: Protect blood vessels from oxidative damage

The anti-inflammatory compounds in turnips may also help prevent atherosclerosis (hardening of the arteries), a major contributor to heart disease and stroke.

7. Weight Management Support

Turnips are an ideal food for those managing their weight:

• Low in calories: Just 36 calories per cup
• High in fiber: Promotes feelings of fullness and satisfaction
• High water content: Adds volume to meals without adding calories
• Low glycemic index: Helps stabilize blood sugar and reduce cravings

You can eat generous portions of turnips while keeping calorie intake in check, making them perfect for satisfying, nutrient-dense meals that support healthy weight management.

8. Bone Health

Turnip greens provide exceptional amounts of vitamin K, which plays an essential role in bone metabolism. Vitamin K activates proteins involved in bone mineralization and helps regulate calcium balance. Adequate vitamin K intake is associated with higher bone mineral density and reduced fracture risk.

The calcium in turnip greens also contributes to bone strength, though you’ll absorb it better when consumed with healthy fats due to the presence of oxalates. The glucosinolates in turnips may additionally support bone formation based on preliminary animal research.

9. Liver Protection

Animal studies suggest that turnips’ antioxidant compounds, particularly anthocyanins and sulfur compounds, may help protect the liver from damage caused by toxins. The liver plays a crucial role in detoxification, and consuming antioxidant-rich foods like turnips may support its function.

10. Digestive Health

The fiber in turnips supports digestive health by:

• Promoting regular bowel movements
• Feeding beneficial gut bacteria (acting as a prebiotic)
• Supporting a healthy gut microbiome
• Potentially reducing the risk of colorectal disorders

A healthy digestive system is fundamental to overall wellness, affecting everything from immune function to mental health.

Potential Side Effects and Considerations

Thyroid Function

Turnips contain goitrogens, compounds that can interfere with thyroid function when consumed in very large amounts, particularly when raw. For most people, normal dietary consumption of turnips poses no thyroid risk. However, individuals with hypothyroidism or thyroid disorders should speak with their healthcare provider about appropriate intake levels.

Cooking turnips significantly reduces goitrogen content, making them safer for those with thyroid concerns.

Blood Clotting Medications

The high vitamin K content in turnip greens can interfere with blood-thinning medications like warfarin. If you take anticoagulant medications, consult your doctor before significantly increasing your intake of vitamin K-rich foods. The goal is usually to maintain consistent vitamin K intake rather than avoiding these nutritious foods entirely.

Digestive Discomfort

Some people may experience gas, bloating, or digestive discomfort when eating cruciferous vegetables like turnips, especially in large quantities. If you’re not accustomed to eating high-fiber foods, gradually increase your turnip consumption to allow your digestive system to adjust.

Kidney Stones

Turnip greens contain oxalates, which can contribute to kidney stone formation in susceptible individuals. If you have a history of calcium oxalate kidney stones, you may need to moderate your intake of high-oxalate greens and drink plenty of water.

How to Select and Store Turnips

Selecting Fresh Turnips

Choose turnips that are:

• Small to medium-sized (2-3 inches in diameter) for the best flavor and texture
• Heavy for their size, indicating freshness and moisture content
• Firm with smooth, unblemished skin
• Free from soft spots, cracks, or shriveling

If the greens are still attached, they should look fresh, vibrant, and crisp rather than wilted or yellowed.

Storage Tips

Proper storage extends turnips’ shelf life:

• Turnip roots: Remove greens if attached, store roots in a plastic bag in the refrigerator crisper drawer for up to 2 weeks
• Turnip greens: Store separately in a plastic bag in the refrigerator for up to 4-5 days
• Long-term storage: Turnips can be stored in a cool, dark root cellar for several months under ideal conditions

How to Prepare and Cook Turnips

Preparation Basics

Before cooking turnips:

1. Scrub the roots under cold running water to remove dirt
2. Trim off the root end and stem
3. Peel if desired (young, small turnips don’t require peeling)
4. Cut as directed by your recipe

For turnip greens:

1. Wash thoroughly in cold water to remove grit
2. Remove thick stems if desired
3. Chop or tear as needed

Best Cooking Methods

Roasting

Roasting brings out turnips’ natural sweetness. Toss cubed turnips with olive oil, salt, and pepper, then roast at 425°F (220°C) for 25-30 minutes until golden and tender.

Mashing

Boil turnips until tender (about 15-20 minutes), then mash alone or combine with potatoes for a lighter, more nutritious version of mashed potatoes.

Sautéing

Quick-cook sliced turnips or turnip greens in a skillet with garlic and olive oil for a simple, flavorful side dish ready in 10 minutes.

Steaming

Steam turnip chunks for 12-15 minutes to preserve maximum nutrients while achieving tender texture.

Raw Preparations

Thinly slice or grate raw turnips for salads, slaws, or crudité platters. Their crisp texture and mild peppery flavor add interest to raw vegetable dishes.

Delicious Ways to Use Turnips

Creative Recipe Ideas

• Turnip fries: Cut into strips, toss with oil and seasonings, and bake until crispy
• Turnip and potato mash: Replace half the potatoes in your favorite mashed potato recipe
• Turnip soup: Add to vegetable soups and stews for extra nutrition and texture
• Turnip chips: Slice paper-thin and bake or dehydrate for a crunchy snack
• Roasted vegetable medley: Combine with carrots, parsnips, and sweet potatoes
• Turnip gratin: Layer thin slices with cheese and cream for an indulgent side dish
• Pickled turnips: Quick-pickle with vinegar and spices for a tangy condiment
• Turnip noodles: Spiralize for a low-carb pasta alternative
• Sautéed turnip greens: Cook with garlic, red pepper flakes, and a splash of vinegar
• Green smoothies: Add a handful of raw turnip greens for extra nutrients
• Stir-fries: Include turnip chunks in Asian-inspired vegetable stir-fries

Flavor Pairings

Turnips pair well with:

• Herbs: thyme, rosemary, parsley, dill
• Spices: garlic, ginger, black pepper, cumin
• Proteins: chicken, pork, beef, beans, lentils
• Vegetables: potatoes, carrots, onions, celery
• Dairy: butter, cream, cheese, yogurt
• Acids: lemon juice, vinegar, wine

Turnips vs. Other Root Vegetables

Turnips vs. Rutabagas

These vegetables are often confused but have distinct differences:

• Size: Rutabagas are typically larger
• Color: Rutabagas have yellowish flesh; turnips are white
• Flavor: Rutabagas are slightly sweeter and milder
• Nutrition: Both are nutritious, though turnips are slightly lower in calories

Turnips vs. Potatoes

For those watching carbohydrate intake:

• Calories: Turnips have 36 calories per cup vs. potatoes’ 116
• Carbohydrates: Turnips contain 8g per cup vs. potatoes’ 27g
• Fiber: Similar fiber content (about 2g per cup)
• Vitamins: Turnips provide more vitamin C; potatoes offer more potassium

Growing Your Own Turnips

Turnips are among the easiest vegetables to grow in a home garden:

• Season: Cool-season crop, best planted in early spring or fall
• Time to harvest: 30-60 days from planting
• Growing conditions: Full sun, well-drained soil, consistent moisture
• Space requirements: Thin plants to 4-6 inches apart
• Harvest tips: Pull when roots are 2-3 inches in diameter for best flavor

Home-grown turnips often taste sweeter and more tender than store-bought varieties, and you’ll have complete control over growing methods.

Frequently Asked Questions About Turnips

Are turnip greens more nutritious than the roots?

Yes, turnip greens are significantly more nutrient-dense than the roots, particularly in vitamins K, A, and C. However, both parts offer valuable nutrition and can be incorporated into a healthy diet.

Do turnips need to be peeled?

Small, young turnips with thin, tender skin don’t require peeling. Larger, older turnips may have tougher skin that’s more pleasant to remove before cooking. The skin is edible and contains nutrients, so peeling is a matter of preference and texture.

Can I eat turnips raw?

Absolutely. Raw turnips have a crisp texture and slightly peppery flavor similar to radishes. They’re excellent in salads, slaws, and as part of vegetable crudité platters.

How do turnips taste?

Raw turnips have a mild, slightly peppery and bitter taste with a crisp texture. Cooking mellows their flavor, bringing out natural sweetness and creating a tender, almost buttery texture. Young turnips are milder and sweeter than mature ones.

Are turnips keto-friendly?

Yes, turnips can fit into a ketogenic diet in moderation. With only 8 grams of carbohydrates per cup (about 6 grams net carbs after subtracting fiber), they’re among the lower-carb options for adding variety to keto meals.

Can I freeze turnips?

Yes. Blanch cubed turnips in boiling water for 2-3 minutes, cool in ice water, drain well, and freeze in airtight containers for up to 12 months. Turnip greens can also be blanched and frozen.

The Bottom Line

Turnips are an underappreciated nutritional powerhouse that deserves a regular place in your healthy eating routine. With impressive amounts of vitamin C, beneficial plant compounds like glucosinolates, and numerous potential health benefits, these humble root vegetables offer far more than their modest appearance suggests.

Both the roots and greens provide valuable nutrition with minimal calories, making them ideal for anyone interested in maintaining a healthy weight while maximizing nutrient intake. From supporting immune function and reducing inflammation to potentially protecting against cancer and harmful bacteria, turnips offer compelling health benefits backed by scientific research.

Their versatility in the kitchen means you can easily incorporate them into countless dishes, from simple roasted sides to creative low-carb alternatives to higher-calorie vegetables. Whether you’re new to turnips or looking to use them more often, these nutritious vegetables are worth exploring as part of a varied, whole-food-based diet.

Next time you’re at the grocery store or farmers market, don’t pass by the turnips. Pick some up, experiment with different preparation methods, and discover how these nutritious vegetables can enhance both your meals and your health.

Sources:

• USDA FoodData Central – Turnips, Raw
• USDA FoodData Central – Turnip Greens, Raw
• National Institutes of Health – Brassica Vegetables and Health Benefits
• NIH – Vitamin C and Immune Function
• NIH Office of Dietary Supplements – Vitamin K
• NIH – Antidiabetic Effects of Turnip Extract
• NIH – Anti-inflammatory Properties of Cruciferous Vegetables