Turnip Greens (Cooked, Blanched, Drained, with Salt) – Nutritional Information
Turnip greens, when cooked, blanched, and drained with a touch of salt, provide a nutritious and flavorful addition to any meal. These tender greens are low in calories but packed with essential vitamins and minerals, making them an excellent choice for anyone looking to boost their diet with healthy, plant-based nutrients.
Nutritional Breakdown (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 20 kcal |
| Protein | 1.14 g |
| Fat | 0.23 g |
| Saturated Fat | 0.053 g |
| Carbohydrates | 4.36 g |
| Fiber | 3.5 g |
| Sugar | 0.53 g |
| Calcium | 137 mg |
| Iron | 0.8 mg |
| Magnesium | 22 mg |
| Phosphorus | 29 mg |
| Potassium | 203 mg |
| Sodium | 29 mg |
| Zinc | 0.14 mg |
| Copper | 0.253 mcg |
| Manganese | 0.337 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 27.4 mg |
| Thiamin (Vitamin B1) | 0.045 mg |
| Riboflavin (Vitamin B2) | 0.072 mg |
| Niacin (Vitamin B3) | 0.411 mg |
| Vitamin B6 | 0.18 mg |
| Folate | 118 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 381 mcg |
| Vitamin E | 1.88 mg |
| Vitamin D2 | 0 mcg |
Health Benefits
Turnip greens are a great source of vitamins such as Vitamin A, Vitamin C, and folate, which are vital for maintaining healthy vision, supporting the immune system, and promoting cell growth. These greens also contain a significant amount of calcium, contributing to strong bones and teeth, and iron, which is essential for the production of red blood cells.
The high fiber content makes turnip greens an excellent food choice for digestive health. With 3.5g of fiber per 100g, they can help maintain regular bowel movements and prevent constipation. Additionally, the greens are low in fat, making them suitable for heart-healthy diets.
Allergen Information:
Turnip greens are naturally free from common allergens like gluten, dairy, eggs, nuts, and soy, making them a safe choice for individuals with food allergies or sensitivities. However, it’s important to ensure that no additional ingredients, like butter or cream, are added during preparation.
Dietary Preferences:
Turnip greens are an excellent choice for a variety of dietary preferences, including:
- Vegan: As a plant-based food, turnip greens fit perfectly into vegan and vegetarian diets.
- Gluten-Free: Naturally gluten-free, these greens can be enjoyed by those with celiac disease or gluten sensitivity.
- Low-Calorie: At only 20 kcal per 100g, turnip greens are a great addition to calorie-conscious or weight management diets.
- Low-Carb: With just 4.36g of carbohydrates per serving, turnip greens are suitable for low-carb and ketogenic diets.
Tips for Enjoying Turnip Greens:
- Sauté with Garlic and Olive Oil: For a simple yet flavorful side dish, sauté blanched turnip greens with garlic and olive oil. A pinch of red pepper flakes adds a little kick.
- In Soups and Stews: Add turnip greens to soups, stews, and braises to boost the nutritional content and enhance the flavor. They pair wonderfully with beans, lentils, and smoked meats.
- Smoothies: If you’re looking to increase your vegetable intake, try blending turnip greens into smoothies for an extra burst of vitamins and minerals without overwhelming the taste.
- With Grains: Turnip greens also complement grains like quinoa, brown rice, or couscous, making for a hearty and nutritious meal.
Conclusion
Turnip greens (cooked, blanched, and drained with salt) offer a wealth of nutrients that can help promote overall health. Whether you enjoy them as a side dish, in soups, or in salads, these greens are versatile and packed with essential vitamins, minerals, and fiber. With their low-calorie content and suitability for many dietary needs, turnip greens make an excellent addition to any meal plan.
