Turnip greens represent the leafy portion of the turnip plant (Brassica rapa). They are known for their mild bitter flavor and beneficial effects on human health and hygiene. Cultivated for over 4000 years, turnip greens serve as one of the major ingredients of the traditional South American cuisine and are also very popular in certain parts of Europe, especially Greece and Romania. In fact, many new varieties of the vegetable have been developed in these parts of the world. The slight bitterness present in the leaves can be minimized to quite an extent, by pouring off the water that was used in the initial boiling of the vegetable and replacing it with fresh water. A member of the Cruciferae family, the vegetable has its health-promoting qualities known from a long time. For instance, turnip greens is said to be quite beneficial for conditions like atherosclerosis and Rheumatoid Arthritis, because of its high nutritional value. To get a better idea of the high nutritional profile of the vegetable, go through the Food Rating Chart that has been given below.
Turnip Green Nutrition Facts
Amount of Turnip Greens: 1 cup (chopped)
Total Weight of Turnip Greens: 55 grams
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Nutrients
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Amount
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Basic Components
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Protein
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0.8 g
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Carbohydrates
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3.9 g
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Water
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49.3 g
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Ash
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0.8 g
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Calories
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Total Calories
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73.7 KJ
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Calories From Fat
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5.9 KJ
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Calories From Carbohydrate
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59.5 KJ
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Calories From Protein
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8.4 KJ
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Carbohydrates
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Dietary Fiber
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1.8 g
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Starch
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1.8 g
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Sugar
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0.4 g
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Glucose
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286 mg
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Sucrose
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0.4 g
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Fructose
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159 mg
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Lactose
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159 mg
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Maltose
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159 mg
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Galactose
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159 mg
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Fats
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Total Fat
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0.2 g
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Poly Fat
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0.1 g
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Vitamins
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Vitamin A
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6372 IU
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Vitamin A
Retinol Activity Equivalent
Beta Carotene
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318 mcg
3824 mcg
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Riboflavin
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0.1 mg
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Niacin
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0.3 mg
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Vitamin B6
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0.1 mg
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Betaine
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0.2 mg
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Vitamin C
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33.0 mg
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Vitamin E (Alpha Tocopherol)
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1.6 mg
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Vitamin E (Gamma Tocopherol)
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0.1 mg
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Folate
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107 mcg
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Vitamin K
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138 mcg
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Pantothenic Acid
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0.2 mg
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Minerals
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Calcium
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105 mg
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Copper
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0.2 mg
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Iron
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0.6 mg
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Magnesium
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17.1 mg
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Manganese
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0.3 mg
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Phosphorus
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23.1 mg
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Potassium
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163 mg
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Selenium
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0.7 mcg
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Sodium
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22.0 mg
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Zinc
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0.1 mg
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Saturated Fats
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16:0 Palmitic
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29.7 mg
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18:0 Stearic
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5.5 mg
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Mono Fats
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18:1 Oleic
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2.8 mg
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Poly Fats
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18:2 Linoleic
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19.8 mg
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18:3 Linolenic
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46.2 mg
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Other Fats
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Omega 3 Fatty Acids
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46.2 mg
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Omega 6 Fatty Acids
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19.8 mg
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Amino Acids
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Alanine
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56.7 mg
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Arginine
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51.7 mg
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Aspartate
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86.9 mg
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Cystine
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9.4 mg
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Glutamate
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112 mg
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Glycine
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49.5 mg
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Histidine
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19.8 mg
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Isoleucine
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42.9 mg
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Leucine
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75.4 mg
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Lysine
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53.9 mg
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Methionine
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18.7 mg
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Phenylalanine
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50.6 mg
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Proline
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39.1 mg
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Serine
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33.5 mg
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Threonine
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45.1 mg
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Tryptophan
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14.3 mg
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Tyrosine
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31.9 mg
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Valine
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56.1 mg
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Buying & Storing Tips
- While buying turnip greens, always remember to go for the crisp ones, with bright vivid colors.
- Strictly avoid the ones that have blemishes, blisters or a yellowish or limp look. This indicates that the vegetable has decayed or decomposed.
- Normally, turnip greens are available with their roots attached. But, before storing them, be sure to remove these roots from the leafy portion.
- The ideal way to store turnip greens is by wrapping them loosely in a plastic bag and keeping them in the vegetable compartment of the refrigerator. This way, they can be stored for a maximum of four to five days.
