How many calories are in cooked turnip greens and turnips?

100 g of cooked turnip greens and turnips has 34 kcal. 1 cup (163 g): about 55 kcal. 0.5 cup (86 g): about 29 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 35% 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 4.7 g of total carbohydrates per 100 g, including 3.1 g of fiber and 0.95 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 255 mg of sodium, 11% 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, with salt has 34 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.

Calories in Turnip greens and turnips, frozen, cooked, boiled, drained, with salt

Generic food Cooked Vegetables

Turnip greens and turnips, frozen, cooked, boiled, drained, with salt contains 34 kcal per 100 g. A typical serving of 1 cup (163 g) provides about 55 kcal.

Roughly 55% of its calories come from carbohydrates, with 35% 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.

34kcal per 100 g

3 gprotein

4.7 gcarbohydrates

0.38 gfat

55kcal in 1 cup (163 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	34 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	255 mg	11%
Total carbohydrates C	4.7 g	2%
Dietary fiber C	3.1 g	11%
Total sugars C	0.95 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 35%
Carbohydrates 55%
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)
Sugars0.95 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)
Sodium255 mgin the top quarter of vegetables and vegetable products (median 36 mg)
Protein per 100 kcal8.8 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 (10)

Linoleic acid (omega-6, 18:2) C	0.046 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
MUFA 16:1 C	0.016 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 (10)

Water C	91 g
Caffeine C	0 mg
Ash C	0.85 g
Theobromine C	0 mg
Energy C	144 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, without salt Cooked	35	3 g	4.9 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
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
Turnip greens, frozen, cooked, boiled, drained, without salt Cooked	29	3.4 g	5 g	0.42 g
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
Mustard greens, fresh, cooked, no added fat Cooked	29	3.1 g	5 g	0.45 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 170141. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.