Turnip greens are a nutritious leafy green vegetable that is low in calories but high in certain vitamins, minerals and antioxidants. When it comes to their carbohydrate content, cooked turnip greens contain approximately 5 grams of total carbohydrates in each 1 cup serving (130g).
Carbohydrate Breakdown
The total carbohydrate content in turnip greens is made up of:
- Dietary fiber – 4g per cup
- Sugars – 1g per cup
Therefore, the net digestible carbohydrates come out to around 1g per 1 cup serving of cooked turnip greens, which is considered very low for a vegetable.
Nutrition Facts
Here is the full nutritional breakdown for 1 cup (130g) of cooked turnip greens according to the USDA:
| Nutrient | Amount |
|---|---|
| Calories | 29 |
| Total fat | 0.4g |
| Saturated fat | 0.1g |
| Trans fat | 0g |
| Cholesterol | 0mg |
| Sodium | 27mg |
| Total carbohydrate | 5g |
| – Dietary fiber | 4g |
| – Sugars | 1g |
| Protein | 3g |
As you can see from the table, a 1 cup serving of cooked turnip greens contains just 5g total carbs. The majority of this (4g) comes from dietary fiber, leaving only 1g as sugars or net carbs per serving.
Benefits of Turnip Greens
Here are some of the top health benefits that turnip greens have to offer:
- Excellent source of vitamin K – provides over 600% DV per serving
- Great source of vitamin A – provides over 200% DV per serving
- Good source of vitamin C, calcium and manganese
- High in antioxidant compounds like glucosinolates and flavonoids
- May help lower inflammation and oxidative stress
- Fiber content helps improve digestive health
- Low calorie density helps with weight control
Turnip greens are especially high in compounds called glucosinolates. These antioxidants have been studied for their potential cancer-fighting effects, particularly against lung, colon, bladder and rectal cancers.
Selecting and Cooking Turnip Greens
When selecting fresh turnip greens, look for leaves that are vibrant green in color and do not have any yellowing or wilting. The smaller, younger leaves will tend to be more tender. Older, larger leaves may require longer cooking times.
Turnip greens can be prepared in a variety of ways including:
- Sauteing in olive oil, garlic and spices
- Boiling or simmering into stews or soups
- Roasting with olive oil and salt
- Adding raw to smoothies
Cooking helps break down some of the bitter, sulfur-containing compounds. Aim for cooking until leaves become very tender, usually 5-15 minutes depending on preparation method.
Turnip Greens for a Low Carb Diet
Due to their low net carb and high nutrient content, turnip greens are an excellent choice on a low carb, keto or diabetic diet.
Some benefits of adding turnip greens on a low carb diet include:
- Provides fiber to help meet daily needs on carb restricted diets
- Nutrient-dense source of vitamins, minerals and antioxidants
- Helps increase bulk of meals and promote satiety
- Bright green color provides color contrast in low carb dishes
Turnip greens can be enjoyed in place of higher carb vegetables or greens like spinach, kale or collards on a low carb or keto diet.
Some simple ideas for enjoying turnip greens on a low carb diet include:
- Sauteed turnip greens with garlic and olive oil as a side dish
- Turnip green salad topped with avocado, nuts and a vinaigrette dressing
- Turnip green soup or stew made with bone broth and meat
- Wrapping roasted meats, fish or tofu in cooked turnip green leaves
Combining with Other Low Carb Vegetables
Some delicious options for combining turnip greens with other low carb vegetables include:
- Turnip greens sauteed with kale, onions and mushrooms
- Roasted turnip greens, Brussels sprouts and asparagus
- Stir fry with turnip greens, sliced bell peppers and zucchini
- Spiralized zucchini noodles tossed with pesto and turnip greens
Turnip Green Recipe Ideas
Here are a few tasty recipe ideas for enjoying turnip greens:
Southern-Style Stewed Turnip Greens
Ingredients:
- 1 bunch turnip greens, rinsed and chopped
- 1 smoked ham hock
- 1 onion, diced
- 2 cloves garlic, minced
- 4 cups chicken or vegetable broth
- 2 teaspoons apple cider vinegar
- 1/4 teaspoon red pepper flakes
- Salt and pepper to taste
Instructions:
- Heat broth to simmering in a large pot.
- Add ham hock, onion, garlic, vinegar and red pepper flakes.
- Cook for 30 minutes until ham hock is cooked through.
- Add turnip greens and continue simmering until tender, about 15-20 minutes.
- Remove ham hock, chop meat and return to pot.
- Season stew with salt and pepper to taste.
Seared Salmon with Garlic Turnip Greens
Ingredients:
- 2 bunches turnip greens, rinsed and chopped
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 4 (6 oz) salmon fillets
- Salt and pepper to taste
- Lemon wedges, for serving
Instructions:
- Heat 1 tbsp oil in a skillet over medium high heat.
- Add turnip greens and garlic. Saute until just wilted, about 2-3 minutes.
- Remove greens from pan and season with salt and pepper.
- Pat salmon fillets dry and season with salt and pepper.
- Heat remaining 1 tbsp oil in same pan.
- Sear salmon 3-4 minutes on each side until cooked through.
- Serve salmon over the garlic turnip greens with lemon wedges.
Turnip Green and Goat Cheese Omelet
Ingredients:
- 1 tablespoon olive oil
- 1 shallot, diced
- 2 cups turnip greens, chopped
- 3 eggs, beaten
- 2 ounces goat cheese, crumbled
- 2 tablespoons water
- Salt and pepper to taste
Instructions:
- Heat oil in a skillet over medium heat. Add shallots and cook 1-2 minutes until softened.
- Add turnip greens and continue cooking until wilted, about 2-3 minutes.
- Pour in beaten eggs combined with water.
- As eggs start to set, lift edges to allow uncooked egg to reach the bottom of the pan.
- Sprinkle goat cheese and turnip greens mixture over half of the omelet.
- Fold omelet over filling and cook 1-2 minutes more.
- Slide omelet onto plate, season with salt and pepper.
Potential Health Risks
Turnip greens are considered very safe for most people when consumed in normal food amounts. However, there are some potential health risks and considerations to keep in mind:
- Kidney stones – turnip greens contain oxalates, which can contribute to kidney stone development in those susceptible. People prone to kidney stones may want to limit intake.
- Thyroid issues – very high intakes of cruciferous vegetables like turnip greens could potentially exacerbate hypothyroidism. Those with thyroid issues may want to limit portions.
- Nitrates – turnip greens may accumulate nitrates from the soil. Make sure to buy from a trusted source and rinse greens thoroughly.
- Pesticides – as with many leafy greens, turnip green leaves can be sprayed with pesticides. Buying organic is recommended to minimize exposure.
Turnip Green FAQ
Are turnip greens and turnips the same thing?
No, turnip greens and turnips are different parts of the same plant. Turnips are the edible root vegetable that grows underground. Turnip greens refer to the leafy green tops of the turnip plant that extend above ground.
Are turnip greens good for you?
Yes, turnip greens are highly nutritious and offer many health benefits. They are an excellent source of vitamin K, vitamin A, vitamin C, calcium, manganese and various antioxidants. They are also low in calories and high in fiber.
Can you eat turnip greens raw?
Turnip greens can be eaten raw, however they may taste bitter and be difficult to digest. It is more common to cook turnip greens by boiling, sautéing, braising or adding to soups and stews. Cooking helps reduce some of the bitter sulfur-containing compounds.
Are turnip greens high in carbs?
No, turnip greens are actually very low in net digestible carbs, containing just around 1g per cooked cup. The remaining 4-5g of carbs are from indigestible fiber, making turnip greens a great low carb vegetable choice.
Do turnip greens have calcium?
Yes, turnip greens are an excellent source of calcium. A 1 cup serving provides over 10% of the RDI for this important mineral. The dark leafy greens are also a great plant-based source of calcium for those who don’t consume dairy.
Conclusion
In summary, cooked turnip greens contain about 5g total carbohydrates per 1 cup serving. The majority of this is fiber, resulting in only 1g net carb per serving. Turnip greens are highly nutritious and linked to many benefits, including improved digestion, heart health, cancer protection and better blood sugar control. Their low calorie and carbohydrate profile also makes them a great choice for low carb, keto or diabetic diets. Turnip greens are delicious and versatile – try adding them to soups, stews, stir-fries, omelets or simply enjoy them as a side dish.
