Vegetables • Deep Nutrition Analytics
Turnip greens, frozen, cooked, boiled, drained, without salt
Turnip greens, frozen, cooked, boiled, drained, without salt is a vegetables providing 29 kcal per 100g serving, primarily fueled by carbohydrates (5g) for accessible carbohydrate energy. Remarkably, just 100g supplies an outstanding 433% DV of Vitamin K (519 µg), ranking it among the most concentrated natural sources. Featuring a modest calorie density of 0.3 kcal/g paired with high micronutrient diversity, it achieves an optimal nutrient-to-calorie ratio.
- Protein
- 3.4 g
- Carbohydrates
- 5 g
- Fat
- 0.4 g
- Fiber
- 3.4 g
Produce Profile: Hydration & Micronutrients
Turnip greens, frozen, cooked, boiled, drained, without salt provides natural botanical nutrition with 29 calories per 100g. Providing 3.4g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 6 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 |
|---|---|
| Energy | 123 kJ |
| Carbohydrate, by difference | 5 g |
| Energy | 29 kcal |
| Protein | 3.4 g |
| Total lipid (fat) | 0.4 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 0.8 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 519 µg |
| Vitamin A | 538 µg |
| Vitamin C | 21.8 mg |
| Manganese | 0.5 mg |
| Vitamin E | 2.7 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 10800 IU |
| Vitamin A, RAE | 538 µg |
| Vitamin C, total ascorbic acid | 21.8 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin K (phylloquinone) | 519 µg |
| Vitamin E (alpha-tocopherol) | 2.7 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 26 mg |
| Phosphorus, P | 34 mg |
| Sodium, Na | 15 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.5 mg |
| Calcium, Ca | 152 mg |
| Potassium, K | 224 mg |
| Zinc, Zn | 0.4 mg |
| Selenium, Se | 1.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 39 µg |
| Folate, DFE | 39 µg |
| Choline, total | 0.5 mg |
| Ash | 0.8 g |
| Fatty acids, total saturated | 0.1 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 39 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.2 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.2 g |
| Tyrosine | 0.1 g |
| Alanine | 0.2 g |
| Glutamic acid | 0.5 g |
| Glycine | 0.2 g |
| Proline | 0.2 g |
| MUFA 16:1 | 0 g |
| Water | 90.4 g |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.1 mg |
| 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 | 0.4 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 | 0.1 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| Carotene, beta | 6460 µg |
| Lutein + zeaxanthin | 11900 µg |
Serving calculator
Common serving sizes
- cup164 g
- package (10 oz) yields220 g
Compare Turnip greens, frozen, cooked, boiled, drained, without salt with Category Peers
Turnip greens, frozen, cooked, boiled, drained, with salt vs Turnip greens, frozen, cooked, boiled, drained, without salt
Compared to Turnip greens, frozen, cooked, boiled, drained, with salt, Turnip greens, frozen, cooked, boiled, drained, without salt has 0% more Vitamin C and 1% higher calories per 100g.
Mushrooms, portabella, exposed to ultraviolet light, grilled vs Turnip greens, frozen, cooked, boiled, drained, without salt
Compared to Mushrooms, portabella, exposed to ultraviolet light, grilled, Turnip greens, frozen, cooked, boiled, drained, without salt has substantially more Vitamin C and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Turnip greens, frozen, cooked, boiled, drained, without salt?
A standard 100-gram serving of Turnip greens, frozen, cooked, boiled, drained, without salt contains 29 calories (121 kJ), alongside 3.4g of protein, 5g of carbohydrates, and 0.4g of fat.
In common serving sizes:- 164g (cup): ~48 kcal
- 220g (package (10 oz) yields): ~64 kcal
Is Turnip greens, frozen, cooked, boiled, drained, without salt suitable for a keto or low-carb diet?
Yes. With only 1.6g of net carbs per 100g (5g total carbohydrates minus 3.4g dietary fiber), Turnip greens, 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, 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, frozen, cooked, boiled, drained, without salt are:
- Vitamin K: 519 µg (433% of your daily value)
- Vitamin A: 538 µg (60% of your daily value)
- Vitamin C: 21.8 mg (24% 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 170469).