Food · Vegetables and Vegetable Products
Turnip greens and turnips nutrition facts
A typical portion of turnip greens and turnips (1 cup; 163 g, frozen, cooked, boiled, drained, without salt) has 60 calories and 5g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 21 calories (frozen, unprepared) to 35 (frozen, cooked, boiled, drained, without salt).
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 for Turnip greens and turnips, frozen, cooked, boiled, drained, without salt, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3g
- more than 30% of 8,218 USDA reference foods
- Calories per 100 g
- 35
- more than 9% of reference foods
- Sodium per 100 g
- 19mg
- more than 22% of reference foods
1 cup weighs 163 g in USDA's record for Turnip greens and turnips, frozen, cooked, boiled, drained, without salt (FDC 170062).
Where the calories come from: 56% carbohydrate, 10% fat and 34% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin K677 µg in 1 cup (163 g), 564% of the Daily Value
- Vitamin A703 µg RAE in 1 cup (163 g), 78% of the Daily Value
- Vitamin C30 mg in 1 cup (163 g), 33% of the Daily Value
- Manganese0.7 mg in 1 cup (163 g), 28% of the Daily Value
- Copper0.2 mg in 1 cup (163 g), 24% of the Daily Value
- Vitamin E3.5 mg in 1 cup (163 g), 23% of the Daily Value
- Folate54 µg DFE in 1 cup (163 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 170062), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of turnip greens and turnips USDA describes
Frozen, cooked… (FDC 170062) has the most calories per 100 g (35); the fewest: Frozen, unprepared (21)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | 35 | 3 g | 0.4 g | 19 mg |
| Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | 34 | 3 g | 0.4 g | 255 mg |
| Turnip greens and turnips, frozen, unprepared | 21 | 2.5 g | 0.2 g | 18 mg |
Every nutrient in this record (87)
The portion is 1 cup (163 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.87 g | 2.99 g | 10% |
| Total lipid (fat) | 0.62 g | 0.38 g | 1% |
| Carbohydrate, by difference | 7.91 g | 4.85 g | 3% |
| Ash | 1.21 g | 0.74 g | |
| Energy | 57.0 kcal | 35.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 148 g | 91.0 g | |
| Total Sugars | 1.74 g | 1.07 g | |
| Fiber, total dietary | 5.05 g | 3.10 g | 18% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.14 g | 0.085 g | 1% |
| Fatty acids, total monounsaturated | 0.039 g | 0.024 g | |
| Fatty acids, total polyunsaturated | 0.26 g | 0.16 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 209 mg | 128 mg | 16% |
| Iron, Fe | 2.85 mg | 1.75 mg | 16% |
| Magnesium, Mg | 39.1 mg | 24.0 mg | 9% |
| Phosphorus, P | 52.2 mg | 32.0 mg | 4% |
| Potassium, K | 352 mg | 216 mg | 7% |
| Sodium, Na | 31.0 mg | 19.0 mg | 1% |
| Zinc, Zn | 0.60 mg | 0.37 mg | 5% |
| Copper, Cu | 0.22 mg | 0.13 mg | 24% |
| Manganese, Mn | 0.65 mg | 0.40 mg | 28% |
| Selenium, Se | 1.79 µg | 1.10 µg | 3% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 703 µg | 431 µg | 78% |
| Carotene, beta | 8,422 µg | 5,167 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 3.47 mg | 2.13 mg | 23% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 15,537 µg | 9,532 µg | |
| Vitamin C, total ascorbic acid | 29.7 mg | 18.2 mg | 33% |
| Thiamin | 0.082 mg | 0.050 mg | 7% |
| Riboflavin | 0.11 mg | 0.065 mg | 8% |
| Niacin | 0.79 mg | 0.49 mg | 5% |
| Pantothenic acid | 0.14 mg | 0.083 mg | |
| Vitamin B-6 | 0.11 mg | 0.067 mg | 6% |
| Folate, total | 53.8 µg | 33.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 3.42 mg | 2.10 mg | 1% |
| Vitamin K (phylloquinone) | 677 µg | 415 µg | 564% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 53.8 µg | 33.0 µg | |
| Folate, DFE | 53.8 µg | 33.0 µg | 13% |
| 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 | 0.080 g | 0.049 g | |
| Threonine | 0.25 g | 0.16 g | |
| Isoleucine | 0.25 g | 0.15 g | |
| Leucine | 0.42 g | 0.26 g | |
| Lysine | 0.30 g | 0.19 g | |
| Methionine | 0.11 g | 0.065 g | |
| Cystine | 0.052 g | 0.032 g | |
| Phenylalanine | 0.28 g | 0.17 g | |
| Tyrosine | 0.18 g | 0.11 g | |
| Valine | 0.31 g | 0.19 g | |
| Arginine | 0.29 g | 0.18 g | |
| Histidine | 0.11 g | 0.070 g | |
| Alanine | 0.32 g | 0.20 g | |
| Aspartic acid | 0.50 g | 0.30 g | |
| Glutamic acid | 0.67 g | 0.41 g | |
| Glycine | 0.28 g | 0.17 g | |
| Proline | 0.22 g | 0.14 g | |
| Serine | 0.19 g | 0.12 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 | 0.0049 g | 0.0030 g | |
| SFA 16:0 | 0.11 g | 0.065 g | |
| SFA 18:0 | 0.020 g | 0.012 g | |
| MUFA 18:1 | 0.013 g | 0.0080 g | |
| PUFA 18:2 | 0.075 g | 0.046 g | |
| PUFA 18:3 | 0.19 g | 0.11 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.026 g | 0.016 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 170062: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in turnip greens and turnips?
60 in 1 cup (163 g) of frozen, cooked, boiled, drained, without salt; 21 to 35 per 100 g across USDA's descriptions.
How much protein is in turnip greens and turnips?
5g in 1 cup; 3 g per 100 g.
How much sodium is in turnip greens and turnips?
30mg in 1 cup; 19 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov