Turnips (Cooked, Boiled, Drained, with Salt)
Turnips, when cooked, boiled, and drained with a pinch of salt, offer a delightful and healthy addition to your meals. This humble root vegetable, packed with nutritional benefits, serves as a low-calorie, fiber-rich food choice that complements a variety of dishes, from stews to roasts.
Turnips are naturally low in fat, making them a great option for those looking to maintain a healthy diet. They are also an excellent source of dietary fiber, which supports digestive health and helps maintain stable blood sugar levels. Turnips contain a moderate amount of natural sugars, giving them a mild sweetness, along with beneficial vitamins and minerals that contribute to overall well-being.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 22 kcal |
| Protein | 0.71 g |
| Fat | 0.08 g |
| Saturated Fat | 0.008 g |
| Carbohydrates | 5.06 g |
| Fiber | 2.0 g |
| Sugar | 2.99 g |
| Calcium | 33.0 mg |
| Iron | 0.18 mg |
| Magnesium | 9.0 mg |
| Phosphorus | 26.0 mg |
| Potassium | 177.0 mg |
| Sodium | 16.0 mg |
| Zinc | 0.12 mg |
| Copper | 0.002 mg |
| Manganese | 0.071 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 11.6 mg |
| Thiamin (B1) | 0.027 mg |
| Riboflavin (B2) | 0.023 mg |
| Niacin (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 such as gluten, dairy, nuts, and soy. However, always be cautious of cross-contamination in shared kitchen spaces or processing facilities. It is always best to consult product labels for any potential allergens if you’re purchasing pre-packaged turnips.
Dietary Preferences
- Vegan: Turnips are plant-based, making them suitable for a vegan diet.
- Vegetarian: Turnips fit well into vegetarian meal plans.
- Gluten-Free: Naturally gluten-free, turnips are safe for those with celiac disease or gluten sensitivities.
- Low Carb: With only 5.06 grams of carbs per 100 grams, turnips can be a suitable choice for low-carb or keto diets.
- Low Fat: With a very low fat content (0.08 g per 100g), turnips are an excellent choice for those monitoring their fat intake.
- Low Calorie: At only 22 kcal per 100 grams, turnips make a great addition to weight management diets.
Health Benefits and Advice
Turnips are an excellent source of Vitamin C, which supports immune function and helps combat oxidative stress. The high fiber content aids in digestion and may contribute to lower cholesterol levels, promoting cardiovascular health. Additionally, turnips are rich in potassium, an essential mineral that supports heart health by helping to regulate blood pressure.
For those looking to increase their intake of antioxidants and vitamins, turnips offer a healthy alternative to higher-calorie side dishes. They can be easily incorporated into soups, stews, casseroles, or roasted for a delicious and nutritious accompaniment to any meal.
As with all vegetables, itβs recommended to consume turnips as part of a balanced diet, ensuring that you receive a variety of nutrients from different food groups. Their naturally mild flavor pairs well with herbs and spices, allowing for versatile preparation options.
Conclusion
Turnips are a nutrient-dense, low-calorie root vegetable that is packed with essential vitamins and minerals. When cooked and boiled with a touch of salt, they provide a comforting yet healthy side dish that can be enjoyed in numerous ways. Whether you’re looking for a vegan-friendly, gluten-free addition to your meal plan or simply want a delicious and nutritious option to complement your dinner, turnips offer great versatility in the kitchen.
Try experimenting with turnips in your next recipe for a fresh, healthy, and flavorful boost!
