Calories in Turnip greens and turnips, frozen, cooked, boiled, drained, without salt
Generic food Cooked Vegetables
Turnip greens and turnips, frozen, cooked, boiled, drained, without salt contains 35 kcal per 100 g. A typical serving of 1 cup (163 g) provides about 57 kcal.
Roughly 56% of its calories come from carbohydrates, with 34% from protein and 10% from fat (estimated with general energy factors).
That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 346% of the Daily Value for Vitamin K, 48% of the Daily Value for Vitamin A and 20% of the Daily Value for Vitamin C.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 35 kcal | |
| Total fat C | 0.38 g | 0.5% |
| Saturated fat C | 0.085 g | 0.4% |
| Trans fat Z | 0 g | |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 19 mg | 0.8% |
| Total carbohydrates C | 4.9 g | 2% |
| Dietary fiber C | 3.1 g | 11% |
| Total sugars C | 1.1 g | |
| Protein C | 3 g | 6% |
| Vitamin A C | 431 µg | 48% |
| Vitamin C C | 18.2 mg | 20% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 2.1 mg | 14% |
| Vitamin K C | 415 µg | 346% |
| Thiamin (B1) C | 0.05 mg | 4% |
| Riboflavin (B2) C | 0.065 mg | 5% |
| Niacin (B3) C | 0.49 mg | 3% |
| Pantothenic acid (B5) C | 0.083 mg | 2% |
| Vitamin B6 C | 0.067 mg | 4% |
| Folate (B9) C | 33 µg | 8% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 2.1 mg | 0.4% |
| Calcium C | 128 mg | 10% |
| Iron C | 1.8 mg | 10% |
| Magnesium C | 24 mg | 6% |
| Phosphorus C | 32 mg | 3% |
| Potassium C | 216 mg | 5% |
| Zinc C | 0.37 mg | 3% |
| Copper C | 0.13 mg | 15% |
| Manganese C | 0.4 mg | 17% |
| Selenium C | 1.1 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 34%
- Carbohydrates 56%
- Fat 10%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber3.1 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars1.1 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.38 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.085 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium19 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal8.5 gprotein density, useful for comparing foods with different calorie levels
- Water91 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.024 g |
|---|---|
| Polyunsaturated fat C | 0.16 g |
Amino acids (18)
| Tryptophan C | 0.049 g |
|---|---|
| Threonine C | 0.16 g |
| Isoleucine C | 0.15 g |
| Leucine C | 0.26 g |
| Lysine C | 0.19 g |
| Methionine C | 0.065 g |
| Cystine C | 0.032 g |
| Phenylalanine C | 0.17 g |
| Tyrosine C | 0.11 g |
| Valine C | 0.19 g |
| Arginine C | 0.18 g |
| Histidine C | 0.07 g |
| Alanine C | 0.2 g |
| Aspartic acid C | 0.3 g |
| Glutamic acid C | 0.41 g |
| Glycine C | 0.17 g |
| Proline C | 0.14 g |
| Serine C | 0.12 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.046 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.002 g |
| SFA 10:0 C | 0.002 g |
| SFA 12:0 C | 0.002 g |
| SFA 14:0 C | 0.003 g |
| SFA 16:0 C | 0.065 g |
| SFA 18:0 C | 0.012 g |
| MUFA 18:1 C | 0.008 g |
| PUFA 18:3 C | 0.11 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.016 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (7)
| Beta-carotene C | 5,167 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 9,532 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water C | 91 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 0.74 g |
| Theobromine C | 0 mg |
| Energy C | 146 kJ |
| Vitamin A, IU C | 8,612 IU |
| Folic acid C | 0 µg |
| Folate, food C | 33 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Turnip greens and turnips
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turnip greens and turnips, frozen, cooked, boiled, drained, with salt Cooked | 34 | 3 g | 4.7 g | 0.38 g |
| Turnip greens and turnips, frozen, unprepared Frozen | 21 | 2.5 g | 3.4 g | 0.19 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli, frozen, spears, cooked, boiled, drained, with salt Cooked | 28 | 3.1 g | 5.4 g | 0.11 g |
| Broccoli, frozen, cooked, no added fat Cooked | 28 | 3.1 g | 5.3 g | 0.12 g |
| Broccoli, frozen, chopped, cooked, boiled, drained, with salt Cooked | 28 | 3.1 g | 5.4 g | 0.12 g |
| Broccoli, frozen, chopped, cooked, boiled, drained, without salt Cooked | 28 | 3.1 g | 5.4 g | 0.12 g |
| Broccoli, frozen, spears, cooked, boiled, drained, without salt Cooked | 28 | 3.1 g | 5.4 g | 0.11 g |
| Mustard greens, fresh, cooked, no added fat Cooked | 29 | 3.1 g | 5 g | 0.45 g |
| Turnip greens, frozen, cooked, no added fat Cooked | 29 | 3.3 g | 5 g | 0.42 g |
| Turnip greens, frozen, cooked, boiled, drained, with salt Cooked | 29 | 3.4 g | 5 g | 0.42 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked turnip greens and turnips?
100 g of cooked turnip greens and turnips has 35 kcal. 1 cup (163 g): about 57 kcal.
How much protein is in cooked turnip greens and turnips?
Cooked turnip greens and turnips contains 3 g of protein per 100 g (6% of the 50 g Daily Value), or 4.9 g in 1 cup (163 g). About 34% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in cooked turnip greens and turnips?
Cooked turnip greens and turnips has 4.9 g of total carbohydrates per 100 g, including 3.1 g of fiber and 1.1 g of sugars.
How much fat is in cooked turnip greens and turnips?
Cooked turnip greens and turnips contains 0.38 g of fat per 100 g, of which 0.085 g is saturated (0.4% of the Daily Value).
What vitamins and minerals does cooked turnip greens and turnips contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (346% DV), Vitamin A (48% DV), Vitamin C (20% DV), manganese (17% DV) and copper (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked turnip greens and turnips?
100 g contains 19 mg of sodium, 0.8% of the 2,300 mg Daily Value.
Does turnip greens and turnips have the same nutrition cooked and frozen?
No. Per 100 g, turnip greens and turnips, frozen, cooked, boiled, drained, without salt has 35 kcal, while turnip greens and turnips, frozen, unprepared has 21 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170062. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.