Turnip Greens (Frozen, Cooked, Blanched, Drained with Salt)
Turnip greens are a nutritious and flavorful leafy vegetable, commonly enjoyed in a variety of dishes. When frozen, cooked, and blanched, they retain most of their essential nutrients while offering convenience for quick preparation. These greens are an excellent source of vitamins and minerals, contributing to a well-rounded, healthy diet.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 29 kcal |
| Protein | 3.35 g |
| Total Fat | 0.42 g |
| Saturated Fat | 0.099 g |
| Carbohydrates | 4.98 g |
| Dietary Fiber | 3.4 g |
| Sugars | 0.75 g |
| Calcium | 152 mg |
| Iron | 1.94 mg |
| Magnesium | 26 mg |
| Phosphorus | 34 mg |
| Potassium | 224 mg |
| Sodium | 251 mg |
| Zinc | 0.41 mg |
| Copper | 0.15 mcg |
| Manganese | 0.475 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 21.8 mg |
| Thiamin (Vitamin B1) | 0.054 mg |
| Riboflavin (Vitamin B2) | 0.074 mg |
| Niacin (Vitamin B3) | 0.468 mg |
| Vitamin B6 | 0.067 mg |
| Folate | 39 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 538 mcg |
| Vitamin E | 2.66 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Turnip greens are naturally free from common allergens such as dairy, gluten, and nuts. However, they may be processed in facilities that handle these allergens, so it is important to check for cross-contamination if you have severe allergies.
Dietary Preferences
- Vegan: Turnip greens are plant-based and suitable for vegan diets.
- Gluten-Free: This vegetable is naturally gluten-free, making it ideal for those with gluten sensitivities.
- Low in Fat: With only 0.42 g of total fat per 100g serving, turnip greens are an excellent choice for those looking to reduce their fat intake.
- High in Fiber: The high fiber content (3.4 g per 100g) makes turnip greens beneficial for digestive health and a great addition to a high-fiber diet.
- Low Calorie: At just 29 kcal per 100g serving, turnip greens are a low-calorie option for those watching their calorie intake.
Tips for Preparation & Use
Frozen, cooked, and blanched turnip greens are an easy, nutritious addition to your meals. Here are a few ways to incorporate them into your dishes:
- Side Dish: Simply heat and season with a touch of olive oil, garlic, or lemon juice for a quick and nutritious side.
- Soup or Stew: Add to soups and stews for an extra boost of vitamins and minerals.
- Salads: After thawing, chop and toss with other greens for a nutritious salad.
- Smoothies: Blend them into your smoothies for a green power boost.
Conclusion
Turnip greens, when frozen, cooked, blanched, and drained with salt, are an excellent way to enjoy this nutrient-packed vegetable throughout the year. With a wealth of essential vitamins, minerals, and dietary fiber, they provide numerous health benefits while being versatile enough to complement a variety of dishes. Whether you’re looking to boost your calcium intake, enjoy a low-calorie snack, or increase your daily fiber consumption, turnip greens are a delicious and practical choice for health-conscious eaters.
