Turnip Greens (Frozen, Cooked, Blanched, Drained with Salt) – Nutritional Information & Ingredient Details
Turnip greens are a highly nutritious vegetable often enjoyed for their earthy flavor and impressive nutrient profile. They are packed with essential vitamins and minerals, making them an excellent addition to a balanced diet. Frozen, cooked, blanched, and drained turnip greens with salt offer a convenient and healthy way to incorporate these leafy greens into your meals, preserving their nutritional value while offering a tender and easy-to-prepare side dish.
Nutritional Information (per 100g)
| 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 |
| Sugar | 0.75 g |
| Calcium | 152 mg |
| Iron | 1.94 mg |
| Magnesium | 26 mg |
| Phosphorus | 34 mg |
| Potassium | 224 mg |
| Sodium | 15 mg |
| Zinc | 0.41 mg |
| Copper | 0.15 mcg |
| Manganese | 0.475 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 21.8 mg |
| Thiamine (Vitamin B1) | 0.054 mg |
| Riboflavin (Vitamin B2) | 0.074 mg |
| Niacin (Vitamin B3) | 0.468 mg |
| Vitamin B6 | 0.067 mg |
| Folate (Vitamin B9) | 39 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 538 mcg |
| Vitamin E | 2.66 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Turnip greens are naturally allergen-free, making them a safe option for most individuals, including those with common food allergies. However, it’s important to note that they are typically blanched and salted, so be mindful of the sodium content if you are watching your salt intake.
Dietary Preferences:
- Vegan: Turnip greens are entirely plant-based and suitable for those following a vegan or vegetarian diet.
- Gluten-Free: These greens contain no gluten and are safe for individuals with celiac disease or gluten sensitivity.
- Low-Calorie: With just 29 calories per 100g, turnip greens are an excellent option for those on a low-calorie or weight-conscious diet.
- High in Fiber: The dietary fiber content of turnip greens (3.4g per 100g) supports digestive health and can help promote feelings of fullness, making them a good choice for those seeking to manage weight.
- Low in Fat: At just 0.42g of fat per 100g, turnip greens are a healthy, low-fat option that fits well into heart-healthy diets.
Cooking Advice:
Frozen, cooked, and blanched turnip greens with salt are incredibly versatile and can be used in a variety of dishes. They can be served as a side dish on their own, paired with meats, or incorporated into stews, soups, casseroles, or stir-fries. To maximize the flavor and texture, consider sautéing them with garlic and a touch of olive oil or adding them to your favorite savory dishes for an added boost of nutrients.
If you’re looking to reduce sodium intake, you may opt for unsalted frozen turnip greens, as blanching and salting are often part of the preservation process. They can also be easily rinsed before cooking to remove excess salt if desired.
Conclusion:
Turnip greens (frozen, cooked, blanched, drained with salt) are a nutrient-dense addition to any meal, rich in vitamins and minerals such as calcium, iron, magnesium, potassium, and vitamins A and C. With their low calorie, high fiber, and low-fat profile, they support various dietary preferences and can be seamlessly incorporated into a range of dishes. Whether you’re seeking a quick and easy side dish or a nutritious ingredient for more complex recipes, turnip greens offer a versatile and healthful option for any meal plan.
