Turnips (Frozen, Cooked, Blanched, Drained, With Salt) – Nutritional Information
Turnips, particularly when frozen, cooked, blanched, and drained, offer a rich source of essential nutrients while maintaining a low caloric content. These versatile root vegetables are a great addition to a variety of dishes, providing not only vitamins and minerals but also dietary fiber, making them an excellent choice for those seeking a nutritious, low-fat food.
Ingredients Information
Turnips (Frozen, Cooked, Blanched, Drained, With Salt)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 35 kcal |
| Protein | 2.99 g |
| Total Fat | 0.38 g |
| Saturated Fat | 0.085 g |
| Carbohydrates | 4.85 g |
| Fiber | 3.1 g |
| Sugar | 1.07 g |
| Calcium | 128 mg |
| Iron | 1.75 mg |
| Magnesium | 24 mg |
| Phosphorus | 32 mg |
| Potassium | 216 mg |
| Sodium | 19 mg |
| Zinc | 0.37 mg |
| Copper | 0.133 mcg |
| Manganese | 0.4 mg |
| Selenium | 1.1 mcg |
| Vitamin C | 18.2 mg |
| Thiamin (B1) | 0.05 mg |
| Riboflavin (B2) | 0.065 mg |
| Niacin (B3) | 0.486 mg |
| Vitamin B6 | 0.067 mg |
| Folate | 33 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 431 mcg |
| Vitamin E | 2.13 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Turnips, in their natural state or as frozen, cooked, and blanched, are inherently free from common allergens such as gluten, dairy, eggs, and nuts. However, when combined with salt or other seasonings, it’s important to check the ingredient list for any additional allergens.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Calorie: Yes
- Low-Fat: Yes
- High-Fiber: Yes
- Low-Sugar: Yes
- Dairy-Free: Yes
- Nut-Free: Yes
Nutritional Insights and Health Benefits:
Turnips, especially when prepared in a healthy manner—such as being frozen, cooked, blanched, and drained—are a rich source of essential vitamins and minerals. This root vegetable is particularly notable for its high vitamin A content, providing 431 mcg per 100g, which supports eye health and immunity. Additionally, the vitamin C (18.2 mg) in turnips helps boost immune function and acts as a powerful antioxidant.
Turnips are also a good source of fiber, with 3.1 grams per 100g, which supports digestive health and contributes to a sense of fullness, aiding in weight management. The potassium content (216 mg) makes turnips a heart-healthy option, as potassium helps regulate blood pressure. Magnesium and phosphorus are also present, promoting bone health and supporting metabolic functions.
How to Enjoy:
Turnips can be enjoyed in a variety of ways, whether added to soups, stews, roasted with herbs, or mashed as a side dish. The mild flavor makes them a versatile ingredient, easily blending with other vegetables or meats. The blanching and freezing process helps preserve their nutritional value, making it easier to enjoy turnips year-round.
Conclusion:
Turnips (frozen, cooked, blanched, drained, with salt) are a low-calorie, high-fiber vegetable offering a wealth of nutritional benefits. They are an excellent source of vitamins A and C, essential minerals like potassium, magnesium, and calcium, and are suitable for a wide range of dietary preferences, including vegan, gluten-free, and low-fat diets. Incorporating this versatile vegetable into your meals is a great way to boost your overall nutrient intake while enjoying a tasty and satisfying dish.
