Healthy Boiled Turnips with Salt: Low-Calorie, High-Fiber Side Dish
Turnips (Cooked, Boiled, Drained with Salt) – Nutritional Profile
Turnips, when prepared through cooking and boiling with salt, provide a humble yet nutritious addition to any meal. This root vegetable, known for its slightly peppery and earthy flavor, is rich in dietary fiber and vitamins, offering an abundance of health benefits while being low in calories. Below is a detailed breakdown of the nutritional composition of boiled and salted turnips.
Ingredients Table for Boiled & Drained Turnips:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 22.0 kcal |
| Protein | 0.71 g |
| Total Fat | 0.08 g |
| Saturated Fat | 0.008 g |
| Carbohydrates | 5.06 g |
| Dietary Fiber | 2.0 g |
| Sugars | 2.99 g |
| Calcium | 22.0 mg |
| Iron | 0.22 mg |
| Magnesium | 8.0 mg |
| Phosphorus | 19.0 mg |
| Potassium | 135.0 mg |
| Sodium | 286.0 mg |
| Zinc | 0.2 mg |
| Copper | 0.064 mcg |
| Manganese | 0.1 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 11.6 mg |
| Thiamine (Vitamin B1) | 0.027 mg |
| Riboflavin (Vitamin B2) | 0.023 mg |
| Niacin (Vitamin B3) | 0.299 mg |
| Vitamin B6 | 0.067 mg |
| Folate | 9.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Turnips are naturally free from common allergens like gluten, dairy, nuts, and soy. However, it’s essential to note that the addition of salt during cooking increases the sodium content significantly. For individuals on low-sodium diets, it is advisable to adjust or omit the added salt as needed.
Dietary Preferences:
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Low-Calorie: Yes
- Low-Fat: Yes
- High-Fiber: Yes
Advice and Serving Suggestions:
Turnips are a versatile vegetable that can complement a wide range of dishes, from soups and stews to salads and side dishes. Their mild flavor pairs well with roasted meats, poultry, or hearty grain-based dishes like quinoa or farro. For those looking to maintain a healthy diet, turnips are an excellent choice, as they provide a solid amount of fiber, antioxidants, and essential minerals while remaining low in calories.
- Tip: Try incorporating boiled turnips into a mashed vegetable blend with carrots or parsnips for a flavorful, nutrient-packed side dish. The addition of a pinch of garlic or a drizzle of olive oil can enhance their natural flavor.
- Serving Idea: Boiled turnips can be served as a side dish to accompany roasted chicken or grilled fish. Alternatively, they can be chilled and tossed into a vibrant vegetable salad with a lemon vinaigrette.
Conclusion:
Turnips, particularly when boiled and drained, are a wonderful, low-calorie, and fiber-rich vegetable that brings both nutrition and flavor to your meals. With their wealth of vitamins, minerals, and health benefits, turnips are a fantastic addition to any diet, providing versatility across a variety of culinary applications. Whether you’re looking to add more vegetables to your meals or seeking a healthy, tasty side dish, turnips are a perfect choice for promoting overall wellness and flavor.
