Turnip Greens (Cooked, Blanched, Drained, with Salt)
Turnip greens are a vibrant and nutritious leafy green that can be a delightful addition to your meals. When prepared by cooking, blanching, and draining with a touch of salt, these greens offer a mild, savory flavor with a wealth of vitamins, minerals, and dietary fiber. These greens are often a staple in Southern cooking and are enjoyed for their health benefits as well as their versatile use in dishes like soups, stews, and side dishes. Here’s a detailed nutritional breakdown of turnip greens:
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 20 kcal |
| Protein | 1.14 g |
| Total Fat | 0.23 g |
| Saturated Fat | 0.053 g |
| Carbohydrates | 4.36 g |
| Dietary Fiber | 3.5 g |
| Sugars | 0.53 g |
| Calcium | 137 mg |
| Iron | 0.8 mg |
| Magnesium | 22 mg |
| Phosphorus | 29 mg |
| Potassium | 203 mg |
| Sodium | 265 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 | 0.0 mcg |
| Vitamin A | 381 mcg |
| Vitamin E | 1.88 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Turnip greens are naturally gluten-free and do not contain common allergens like dairy, nuts, or soy. However, they are often prepared with added salt during cooking, so those on a low-sodium diet should be mindful of the sodium content.
Dietary Preferences
- Vegan
- Vegetarian
- Low-Calorie
- Low-Carb
- Gluten-Free
- Dairy-Free
- Keto-Friendly (due to low carbs)
- High in Fiber (great for digestive health)
Cooking and Usage Tips
Turnip greens are a fantastic source of nutrients, including calcium, iron, and vitamins A and C. These greens can be enjoyed in a variety of ways, from sautéing with garlic and olive oil to being added into soups, stews, or casseroles. If you’re aiming to make a low-sodium dish, you can reduce the amount of added salt or try seasoning with other herbs and spices like garlic, lemon, or chili flakes.
Cooking turnip greens also helps break down their tough fibers, making them more digestible. While they offer a slightly bitter taste when raw, blanching or cooking them softens this bitterness and enhances their natural flavor, making them a perfect side dish or an addition to savory meals.
Conclusion
Turnip greens are an underappreciated powerhouse of nutrition. Whether you’re looking to boost your intake of vitamins and minerals, enjoy a low-calorie dish, or incorporate more plant-based foods into your diet, turnip greens should definitely be on your menu. With their rich content of calcium, iron, fiber, and antioxidants, they support bone health, boost your immune system, and contribute to overall well-being. Plus, their versatility in the kitchen makes them easy to incorporate into countless recipes.
