Vegetables • Deep Nutrition Analytics
Turnip greens and turnips, frozen, cooked, boiled, drained, without salt
As a recognized vegetables, Turnip greens and turnips, frozen, cooked, boiled, drained, without salt delivers 35 calories per 100g, with energy primarily anchored by carbohydrates (4.8g) to support daily activity. Remarkably, just 100g supplies an outstanding 346% DV of Vitamin K (415 µg), ranking it among the most concentrated natural sources. Featuring a modest calorie density of 0.4 kcal/g paired with high micronutrient diversity, it achieves an optimal nutrient-to-calorie ratio.
- Protein
- 3 g
- Carbohydrates
- 4.8 g
- Fat
- 0.4 g
- Fiber
- 3.1 g
Produce Profile: Hydration & Micronutrients
Turnip greens and turnips, frozen, cooked, boiled, drained, without salt provides natural botanical nutrition with 35 calories per 100g. Providing 3.1g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 0.4 g |
| Carbohydrate, by difference | 4.8 g |
| Energy | 35 kcal |
| Total Sugars | 1.1 g |
| Protein | 3 g |
| Energy | 146 kJ |
| Fiber, total dietary | 3.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 415 µg |
| Vitamin A | 431 µg |
| Vitamin C | 18.2 mg |
| Manganese | 0.4 mg |
| Copper | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 2.1 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin A, IU | 8610 IU |
| Vitamin A, RAE | 431 µg |
| Vitamin C, total ascorbic acid | 18.2 mg |
| Vitamin K (phylloquinone) | 415 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 128 mg |
| Potassium, K | 216 mg |
| Zinc, Zn | 0.4 mg |
| Selenium, Se | 1.1 µg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 24 mg |
| Phosphorus, P | 32 mg |
| Sodium, Na | 19 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.4 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 9530 µg |
| Water | 91 g |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.1 mg |
| Choline, total | 2.1 mg |
| Folate, DFE | 33 µg |
| Isoleucine | 0.2 g |
| Leucine | 0.3 g |
| Lysine | 0.2 g |
| Cystine | 0 g |
| Valine | 0.2 g |
| Arginine | 0.2 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.3 g |
| Serine | 0.1 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| Ash | 0.7 g |
| Carotene, beta | 5170 µg |
| Fatty acids, total saturated | 0.1 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 33 µg |
| Folate, food | 33 µg |
| Tryptophan | 0 g |
| Threonine | 0.2 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.2 g |
| Tyrosine | 0.1 g |
| Alanine | 0.2 g |
| Glutamic acid | 0.4 g |
| Glycine | 0.2 g |
| Proline | 0.1 g |
Serving calculator
Common serving sizes
- cup163 g
Compare Turnip greens and turnips, frozen, cooked, boiled, drained, without salt with Category Peers
Turnip greens and turnips, frozen, cooked, boiled, drained, without salt vs Turnip greens and turnips, frozen, cooked, boiled, drained, with salt
Compared to Turnip greens and turnips, frozen, cooked, boiled, drained, with salt, Turnip greens and turnips, frozen, cooked, boiled, drained, without salt has 0% more Vitamin C and 2% higher calories per 100g.
Mushrooms, white, microwaved vs Turnip greens and turnips, frozen, cooked, boiled, drained, without salt
Compared to Mushrooms, white, microwaved, Turnip greens and turnips, frozen, cooked, boiled, drained, without salt has substantially more Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Turnip greens and turnips, frozen, cooked, boiled, drained, without salt?
A standard 100-gram serving of Turnip greens and turnips, frozen, cooked, boiled, drained, without salt contains 35 calories (146 kJ), alongside 3g of protein, 4.8g of carbohydrates, and 0.4g of fat.
In common serving sizes:- 163g (cup): ~57 kcal
Is Turnip greens and turnips, frozen, cooked, boiled, drained, without salt suitable for a keto or low-carb diet?
Yes. With only 1.7g of net carbs per 100g (4.8g total carbohydrates minus 3.1g dietary fiber), Turnip greens and turnips, frozen, cooked, boiled, drained, without salt is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Turnip greens and turnips, frozen, cooked, boiled, drained, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Turnip greens and turnips, frozen, cooked, boiled, drained, without salt are:
- Vitamin K: 415 µg (346% of your daily value)
- Vitamin A: 431 µg (48% of your daily value)
- Vitamin C: 18.2 mg (20% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170062).