USDA reference food · Vegetables and Vegetable Products
Turnip greens, frozen, cooked, boiled, drained, without salt
1 cup of turnip greens, frozen, cooked, boiled, drained, without salt (164 g) has 50 calories, 5g of protein, 0.5g of fat and 6g of fiber (USDA FoodData Central, SR Legacy, FDC 170469). It is one of 13 USDA descriptions of turnip greens.
FoodData Central 170469, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.4g
- more than 32% of 8,218 USDA reference foods
- Calories per 100 g
- 29
- more than 7% of reference foods
- Fiber per 100 g
- 3.4g
- more than 83% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 170469); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin K851 µg in 1 cup (164 g), 709% of the Daily Value
- Vitamin A882 µg RAE in 1 cup (164 g), 98% of the Daily Value
- Vitamin C36 mg in 1 cup (164 g), 40% of the Daily Value
- Manganese0.8 mg in 1 cup (164 g), 34% of the Daily Value
- Vitamin E4.4 mg in 1 cup (164 g), 29% of the Daily Value
- Copper0.2 mg in 1 cup (164 g), 27% of the Daily Value
- Folate64 µg DFE in 1 cup (164 g), 16% of the Daily Value
- Magnesium43 mg in 1 cup (164 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 170469), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 54% carbohydrate, 10% fat and 36% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 29.0 | 7% |
| Protein | 3.35 g | 32% |
| Total fat | 0.42 g | 20% |
| Carbohydrate | 4.98 g | 44% |
| Fiber | 3.40 g | 83% |
| Total sugars | 0.75 g | 45% |
| Sodium | 15.0 mg | 21% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (87)
The portion is 1 cup (164 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 5.49 g | 3.35 g | 11% |
| Total lipid (fat) | 0.69 g | 0.42 g | 1% |
| Carbohydrate, by difference | 8.17 g | 4.98 g | 3% |
| Ash | 1.39 g | 0.85 g | |
| Energy | 47.6 kcal | 29.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 148 g | 90.4 g | |
| Total Sugars | 1.23 g | 0.75 g | |
| Fiber, total dietary | 5.58 g | 3.40 g | 20% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.16 g | 0.099 g | 1% |
| Fatty acids, total monounsaturated | 0.046 g | 0.028 g | |
| Fatty acids, total polyunsaturated | 0.28 g | 0.17 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 249 mg | 152 mg | 19% |
| Iron, Fe | 3.18 mg | 1.94 mg | 18% |
| Magnesium, Mg | 42.6 mg | 26.0 mg | 10% |
| Phosphorus, P | 55.8 mg | 34.0 mg | 4% |
| Potassium, K | 367 mg | 224 mg | 8% |
| Sodium, Na | 24.6 mg | 15.0 mg | 1% |
| Zinc, Zn | 0.67 mg | 0.41 mg | 6% |
| Copper, Cu | 0.25 mg | 0.15 mg | 27% |
| Manganese, Mn | 0.78 mg | 0.47 mg | 34% |
| Selenium, Se | 1.97 µg | 1.20 µg | 4% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 882 µg | 538 µg | 98% |
| Carotene, beta | 10,593 µg | 6,459 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 4.36 mg | 2.66 mg | 29% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 19,541 µg | 11,915 µg | |
| Vitamin C, total ascorbic acid | 35.8 mg | 21.8 mg | 40% |
| Thiamin | 0.089 mg | 0.054 mg | 7% |
| Riboflavin | 0.12 mg | 0.074 mg | 9% |
| Niacin | 0.77 mg | 0.47 mg | 5% |
| Pantothenic acid | 0.11 mg | 0.069 mg | |
| Vitamin B-6 | 0.11 mg | 0.067 mg | 6% |
| Folate, total | 64.0 µg | 39.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 0.82 mg | 0.50 mg | 0% |
| Vitamin K (phylloquinone) | 851 µg | 519 µg | 709% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 64.0 µg | 39.0 µg | |
| Folate, DFE | 64.0 µg | 39.0 µg | 16% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.095 g | 0.058 g | |
| Threonine | 0.30 g | 0.18 g | |
| Isoleucine | 0.28 g | 0.17 g | |
| Leucine | 0.50 g | 0.31 g | |
| Lysine | 0.36 g | 0.22 g | |
| Methionine | 0.12 g | 0.076 g | |
| Cystine | 0.062 g | 0.038 g | |
| Phenylalanine | 0.34 g | 0.21 g | |
| Tyrosine | 0.21 g | 0.13 g | |
| Valine | 0.37 g | 0.23 g | |
| Arginine | 0.34 g | 0.21 g | |
| Histidine | 0.13 g | 0.081 g | |
| Alanine | 0.38 g | 0.23 g | |
| Aspartic acid | 0.58 g | 0.35 g | |
| Glutamic acid | 0.75 g | 0.46 g | |
| Glycine | 0.33 g | 0.20 g | |
| Proline | 0.26 g | 0.16 g | |
| Serine | 0.22 g | 0.14 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0.0033 g | 0.0020 g | |
| SFA 10:0 | 0.0033 g | 0.0020 g | |
| SFA 12:0 | 0.0033 g | 0.0020 g | |
| SFA 14:0 | 0.0066 g | 0.0040 g | |
| SFA 16:0 | 0.12 g | 0.076 g | |
| SFA 18:0 | 0.023 g | 0.014 g | |
| MUFA 18:1 | 0.011 g | 0.0070 g | |
| PUFA 18:2 | 0.084 g | 0.051 g | |
| PUFA 18:3 | 0.20 g | 0.12 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.033 g | 0.020 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 170469: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat turnip greens
USDA lists 13 preparations of turnip greens. The turnip greens page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 83% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov