Turnips (Frozen, Cooked, Boiled, Drained with Salt) – Nutritional Breakdown and Benefits
Turnips, a hearty root vegetable, offer a nutritious, low-calorie option for enhancing your meals. When frozen, cooked, and boiled, they retain a significant amount of their beneficial nutrients while providing a versatile base for soups, stews, and side dishes. Below is an overview of the key nutritional information and benefits of turnips in their frozen, cooked, and boiled form, with a dash of salt to enhance their flavor.
Ingredients Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 21 kcal |
| Protein | 1.53 g |
| Total Fat | 0.24 g |
| Saturated Fat | 0.025 g |
| Carbohydrates | 3.73 g |
| Fiber | 2.0 g |
| Sugars | 1.73 g |
| Calcium | 32 mg |
| Iron | 0.98 mg |
| Magnesium | 14 mg |
| Phosphorus | 26 mg |
| Potassium | 182 mg |
| Sodium | 272 mg |
| Zinc | 0.2 mg |
| Copper | 0.063 mcg |
| Manganese | 0.1 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 3.9 mg |
| Thiamine (B1) | 0.035 mg |
| Riboflavin (B2) | 0.028 mg |
| Niacin (B3) | 0.56 mg |
| Vitamin B6 | 0.067 mg |
| Folate | 8.0 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, making them a safe choice for individuals with food sensitivities or allergies to nuts, dairy, wheat, soy, or gluten. As they are prepared with salt in this form, it’s important to check the salt content, especially for those who need to limit sodium intake.
Dietary Preferences:
- Vegetarian: Turnips are entirely plant-based and suitable for vegetarians and vegans.
- Low-Calorie: With only 21 kcal per 100g, they are an excellent addition to a weight-conscious diet.
- Low-Sodium: Though they do contain 272 mg of sodium per 100g due to added salt, they are still considered a relatively low-sodium food compared to processed alternatives.
- Gluten-Free: Turnips are naturally gluten-free, making them suitable for those with celiac disease or gluten sensitivity.
Nutritional Benefits:
Turnips, while often underappreciated, are a hidden gem packed with a variety of nutrients. Here’s how their key components support your health:
- Low in Calories and High in Fiber: Turnips are an excellent food for anyone looking to maintain or lose weight, as they are low in calories but high in fiber. Fiber is essential for digestion and helps to regulate blood sugar levels.
- Rich in Potassium: A significant source of potassium, turnips can help support heart health by promoting proper fluid balance and maintaining normal blood pressure levels.
- Antioxidants: With a modest amount of vitamin C (3.9 mg per 100g), turnips help protect cells from oxidative damage, supporting immune function and skin health.
- Mineral-Rich: Turnips provide calcium, iron, magnesium, and phosphorus, all of which are essential for maintaining strong bones, proper muscle function, and overall vitality.
- B-Vitamins: Turnips also provide several B-vitamins such as thiamine, riboflavin, and niacin, which are crucial for energy metabolism and maintaining a healthy nervous system.
Culinary Tips:
- Pair with Roasted Meats: Turnips are a great side dish to accompany roasted meats like lamb, beef, or chicken, adding a savory, slightly sweet contrast to rich flavors.
- Blend into Soups: Puree boiled turnips to create a smooth and creamy base for soups or stews.
- Season to Taste: While this particular version of turnips has salt added during the cooking process, feel free to adjust seasoning to suit your taste by adding pepper, garlic, or herbs such as thyme or rosemary.
- Mash or Serve Whole: For a quick and nutritious side dish, mash turnips with a little butter or olive oil, or serve them whole as part of a root vegetable medley.
Conclusion:
Turnips (frozen, cooked, boiled, and drained with salt) are a nutrient-packed vegetable that can elevate any meal. With their low-calorie profile, high fiber content, and array of vitamins and minerals, they are a valuable addition to a healthy diet. Whether you enjoy them as a side dish, in soups, or mashed, turnips provide a versatile and nutritious option that can be enjoyed year-round.
