Turnip Nutrition Calculator — Calories & Nutrition per Serving

Turnip is unusual because both the root and the leafy greens are edible and commonly consumed — but they have very different nutritional profiles. The root is a starchy, low-calorie tuber (28 kcal/100g), while the greens are a nutrient-dense dark leafy green (32 kcal/100g) packed with vitamins the root lacks entirely ^[1].

Root: 0mcg vitamin A, 0.1mcg vitamin K, 21mg vitamin C per 100g. The root is essentially a plain carbohydrate source with modest potassium (191mg) and vitamin C. Greens: 381mcg vitamin A (42% DV), 251mcg vitamin K (209% DV), 60mg vitamin C (67% DV) — the greens are nutritionally closer to kale or collards than to the root ^[1].

Calcium: root 30mg vs. greens 190mg. Iron: root 0.3mg vs. greens 1.1mg. Folate: root 15mcg vs. greens 194mcg. In every micronutrient category except natural sugar content, the greens outperform the root. Discarding turnip greens means losing the most nutritious part of the vegetable ^[2].

Raw turnip root provides 28 kcal per 100g — fewer than most root vegetables: potato (77 kcal), sweet potato (86 kcal), carrot (41 kcal), and beetroot (43 kcal). Only radish (16 kcal) and jicama (38 kcal) are competitive in the low-calorie root vegetable category ^[1].

The root contains 21mg vitamin C per 100g (23% DV) — a moderate amount for a root vegetable but lower than turnip greens (60mg). Potassium: 191mg (4% DV) — present but not a standout. Sugar: 3.8g per 100g — turnips have a slightly sweet flavor due to natural sugars that become more pronounced when roasted ^[1].

One medium turnip (122g) provides approximately 34 kcal, 1.1g protein, 7.8g carbs, 2.2g fiber, and 25.6mg vitamin C. As a potato substitute in mashed dishes, turnip cuts calories by roughly 64% (28 vs. 77 kcal per 100g) while maintaining a similar texture ^[2].

Turnip greens deliver 251mcg vitamin K per 100g (209% DV) — placing them in the upper tier of vitamin K sources alongside spinach (483mcg), kale (390mcg), and collard greens (437mcg). The turnip root, by contrast, has essentially zero vitamin K (0.1mcg) ^[1].

The greens are also a significant source of folate: 194mcg per 100g (49% DV) — matching spinach and exceeding most other leafy greens. Calcium: 190mg (15% DV) with low oxalate content (as a Brassica vegetable), meaning the calcium is relatively bioavailable ^[1].

One cup of cooked turnip greens (144g) provides approximately 530mcg vitamin K (442% DV), 170mcg folate (42% DV), 197mg calcium (15% DV), and 39mg vitamin C (43% DV). At just 29 calories per cup, this is one of the most nutrient-dense cooked vegetable servings available ^[2].

Turnips and rutabagas are closely related Brassica root vegetables often confused with each other. **Turnips (*Brassica rapa*) are smaller, white-fleshed, and milder. Rutabagas (*Brassica napus*)** are larger, yellow-fleshed, and slightly sweeter — they're actually a cross between turnip and cabbage ^[2].

Nutritionally, they're similar: turnip root: 28 kcal, 191mg potassium, 21mg vitamin C per 100g. Rutabaga: 36 kcal, 305mg potassium, 25mg vitamin C per 100g. Rutabaga is slightly higher in calories and most minerals, while turnip is the lighter option ^[1].

The key difference: turnip greens are widely eaten as a separate vegetable, while rutabaga greens are less commonly consumed. If you use the whole turnip plant (root + greens), the combined nutritional profile far exceeds rutabaga's — adding vitamin K, folate, calcium, and vitamin A that neither root provides alone ^[2].

Boiling turnip root reduces calories from 28 to 22 kcal per 100g (starch and sugar leach into water), drops vitamin C by 45% (21mg → 11.6mg), and lowers potassium from 191mg to 177mg. Sodium drops significantly from 67mg to 16mg — good news for sodium-conscious diets ^[1].

Roasting turnips concentrates sugars through caramelization, intensifying sweetness without adding sugar. The higher heat (200-220°C) causes greater vitamin C loss than boiling, but the lack of water means minerals like potassium and calcium are fully retained. Adding olive oil (1 tsp per serving) adds approximately 40 kcal ^[2].

For mashed turnips as a potato substitute: 1 cup mashed turnip (230g) provides approximately 58 kcal compared to 1 cup mashed potato at roughly 210 kcal — a 72% calorie reduction. The texture is lighter and slightly more watery; blending turnip with a small amount of potato (75/25 ratio) improves body while keeping calories low ^[1].