How healthy are turnips?
Are turnips healthy? Yes, for most people. Turnips score 88/100 on the HowHealthyIs Score: 100 g provide 28 kcal, 21 mg vitamin C and 1.8 g fiber. Turnips are one of the lowest-calorie root vegetables, with vitamin C and a mild peppery bite that softens when cooked. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Turnips rank higher than 88% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C83%
- Fiber23%
- Potassium15%
- Magnesium9%
- Calcium8%
- Protein6%
- Iron6%
- Vitamin E1%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium10%
Raw NRF9.3: 151 minus 11 = 141. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in turnips?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 28 kcal | 36 kcal | |
| Protein | 0.9 g | 1.2 g | 2% |
| Carbohydrates | 6.4 g | 8.4 g | 3% |
| Fiber | 1.8 g | 2.3 g | 8% |
| Sugars | 3.8 g | 4.9 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 21 mg | 27 mg | 30% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Vitamin K | 0.1 µg | 0.1 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 15 µg | 20 µg | 5% |
| Minerals | |||
| Calcium | 30 mg | 39 mg | 3% |
| Iron | 0.3 mg | 0.4 mg | 2% |
| Potassium | 191 mg | 248 mg | 5% |
| Magnesium | 11 mg | 14 mg | 3% |
| Zinc | 0.3 mg | 0.4 mg | 3% |
| Sodium | 67 mg | 87 mg | 4% |
Source: USDA FoodData Central, "Turnips, raw" (FDC 170465). Values rounded.
Why are turnips good for you?
- 27 mg vitamin C in 1 cup cubes, 30% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use them
- Roasting or mashing with potatoes
- Soups, stews and pickles
What should you watch out for?
- Like other cabbage-family vegetables they can cause gas. Large old turnips can taste bitter.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.