Turnip Greens (Frozen, Unprepared)
Turnip greens, when frozen and unprepared, are a nutritious and versatile leafy green vegetable that offers a wide range of vitamins, minerals, and antioxidants. Known for their slightly peppery flavor, they can be incorporated into a variety of dishes, from soups and stews to sautéed sides. They are an excellent source of dietary fiber, vitamins, and minerals, making them an ideal addition to a health-conscious diet.
Nutritional Information (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 22 kcal |
| Protein | 2.47 g |
| Fat | 0.31 g |
| Saturated Fat | 0.073 g |
| Carbohydrates | 3.67 g |
| Fiber | 2.5 g |
| Sugars | 0.0 g |
| Calcium | 118 mg |
| Iron | 1.51 mg |
| Magnesium | 27 mg |
| Phosphorus | 27 mg |
| Potassium | 184 mg |
| Sodium | 12 mg |
| Zinc | 0.17 mg |
| Copper | 57 mcg |
| Manganese | 0.369 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 26.8 mg |
| Thiamin (B1) | 0.044 mg |
| Riboflavin (B2) | 0.091 mg |
| Niacin (B3) | 0.383 mg |
| Vitamin B6 | 0.1 mg |
| Folate (B9) | 74 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 309 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Turnip greens are naturally allergen-free, making them suitable for most individuals, including those with common food allergies. However, always be sure to check for any contamination or cross-contact with allergens, especially if purchasing pre-packaged or frozen products.
Dietary Preferences
Turnip greens are an excellent choice for various dietary preferences, including:
- Vegan & Vegetarian: Naturally plant-based, they fit perfectly into a vegan or vegetarian diet.
- Gluten-Free: This vegetable contains no gluten, making it safe for individuals with gluten sensitivities or celiac disease.
- Low-Carb & Keto-Friendly: With only 3.67 grams of carbs per 100g serving, turnip greens are suitable for low-carb and ketogenic diets.
- High-Fiber: A great source of dietary fiber, ideal for those looking to improve digestion and maintain healthy blood sugar levels.
Health Benefits & Usage Tips
Turnip greens are not only delicious but also packed with health benefits. They provide a rich source of vitamins A and C, both of which are important for maintaining immune function and skin health. Additionally, the high iron and calcium content support bone health and help prevent anemia. The moderate amounts of potassium and magnesium found in turnip greens also help to maintain healthy blood pressure levels.
To maximize the nutritional benefits of frozen turnip greens, it is important to handle them properly. These greens can be sautéed with garlic and olive oil, added to soups, stews, or casseroles, or even blended into smoothies for a boost of nutrients. Because they have a slightly bitter taste, they can be paired with sweet or acidic ingredients to balance the flavor.
Conclusion
Frozen, unprepared turnip greens are a nutritious and convenient option for those seeking a healthy, plant-based ingredient. They are rich in fiber, essential vitamins, and minerals, and can be enjoyed in a variety of dishes. Whether you’re looking to add more greens to your diet or seeking a flavorful vegetable for your next meal, turnip greens are an excellent choice that supports overall health and well-being.
