Turnips
Category: Vegetables & Vegetable Products Method: Cooked, Boiled Characteristics: Drained, Without Salt
Nutrition Highlights
Serving Size
Calories
34
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 32 (92.0%) |
| Protein | 4.4 (12.9%) |
| Fat | 1.1 (3.3%) |
| Total | 34 (100%) |
Serving: 1 cup, cubes [156g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 146 (93.6%) |
| Carbohydrate | 7.9 (5.1%) |
| Protein | 1.1 (0.7%) |
| Ash | 0.9 (0.5%) |
| Fat | 0.1 (0.1%) |
| Total | 156 (100%) |
Serving: 1 cup, cubes [156g]
Benefits
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High in vitamin C which is an antioxidant that helps protect cells from free radical damage
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Contain vitamin C, vitamin K, potassium and manganese which help support bone health
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Fiber in turnips promotes healthy digestion and regular bowel movements
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May help lower blood sugar levels and reduce risk of diabetes due to presence of soluble fiber
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Low in calories at only 25 calories per cup making it a good option for weight management
Risks
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High in carbohydrates which can cause blood sugar spikes. Turnips are a starchy vegetable and contain natural sugars
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May cause digestive issues like gas and bloating for some people due to their fiber and prebiotic content
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Contains oxalates which can inhibit absorption of certain minerals like calcium if consumed in large amounts
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May cause allergic reactions in individuals with known food allergies or sensitivities to turnips and related vegetables
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Lack nutritional value without salt which provides important minerals like iodine and sodium
Additional Information
Turnips, cooked, boiled, drained, without salt, are a nutritious vegetable that offer numerous health benefits. They belong to the cruciferous family, along with broccoli, kale, and cabbage, and are packed with essential nutrients, dietary fiber, and antioxidants. Let's explore the nutritional benefits and potential risks of consuming cooked turnips.
One of the primary attributes of turnips is their low calorie content. With just 34 calories per 100 grams, turnips are an excellent addition to a weight-conscious diet. They are also rich in dietary fiber, providing about 2 grams per 100 grams. Fiber aids in digestion, promotes satiety, and helps regulate blood sugar levels.
Turnips are an abundant source of vitamin C, with 21 milligrams per 100 grams. Vitamin C is a powerful antioxidant that strengthens the immune system, promotes collagen synthesis for healthy skin, and aids in iron absorption. Additionally, turnips contain vitamin K, which is essential for blood clotting and bone health.
Furthermore, turnips are a good source of several B-vitamins, including folate, thiamin, and riboflavin. Folate is crucial for pregnant women as it supports proper fetal development and helps prevent neural tube defects. Thiamin and riboflavin are involved in energy metabolism and contribute to the overall functioning of the body.
Turnips also provide a range of minerals, including potassium, manganese, and calcium. Potassium is essential for maintaining proper heart function and regulating blood pressure. Manganese is involved in bone health and antioxidant defense, while calcium is crucial for strong bones and teeth.
In terms of potential risks, there are few associated with consuming turnips. However, it's worth noting that some people may experience digestive discomfort, such as gas or bloating, when consuming large amounts of turnips or other cruciferous vegetables. This is due to their high fiber content and the presence of certain compounds that can be difficult to digest for some individuals. However, these symptoms are generally mild and can be alleviated by cooking the turnips thoroughly.
Additionally, turnips contain goitrogens, which are substances that can interfere with thyroid function. However, the goitrogenic compounds in turnips are typically deactivated by cooking, making them safe for consumption in moderation. Individuals with existing thyroid conditions may want to consult their healthcare provider regarding their specific dietary needs.
In conclusion, cooked turnips, boiled, drained, without salt, offer numerous nutritional benefits. They are low in calories, high in dietary fiber, and rich in vitamins C and K, as well as various minerals. Incorporating turnips into a balanced diet can support weight management, boost immune function, promote healthy skin, aid digestion, and contribute to overall well-being. However, individuals with thyroid conditions should exercise moderation, and those experiencing digestive discomfort should ensure thorough cooking.