{"id":1927,"date":"2025-02-17T22:43:18","date_gmt":"2025-02-17T11:43:18","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/the-comprehensive-guide-to-turnip-nutrition.html"},"modified":"2025-02-17T22:43:19","modified_gmt":"2025-02-17T11:43:19","slug":"the-comprehensive-guide-to-turnip-nutrition","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/the-comprehensive-guide-to-turnip-nutrition.html","title":{"rendered":"The Comprehensive Guide to Turnip Nutrition"},"content":{"rendered":"

We kicked off fall by taking a deep dive into\u00a0fun facts about pumpkins, and now we\u2019re digging right into turnip nutrition.<\/p>\n

Turnips are good for you, and they make a tasty substitute for potatoes. If you haven\u2019t tried turnip fries yet, they\u2019re seriously amazing!<\/p>\n

Even cooler?<\/p>\n

\u201cYou can eat all parts of a turnip, from the crunchy root to the greens made up of the stem and leaves,\u201d says\u00a0Tamsin Jordan, M.S., R.D., C.D.N., a New York-based registered dietitian specializing in women\u2019s health.<\/p>\n

Turnip Nutrition Facts<\/h2>\n

We\u2019re tempted to call them \u201cfaux-tatoes,\u201d but turnips are awesome in their own right. In fact, the nutritional value of turnips is pretty impressive:\u00a0A cup of cooked turnip cubes\u00a0has 34 calories and 3 grams of fiber compared to 200 calories and 2 grams of fiber in\u00a0a cup of potatoes.<\/p>\n

If you\u2019re eating the stems and leaves,\u00a0a cup of chopped turnip greens\u00a0has only 29 calories but 5 grams of fiber.<\/p>\n

\u201cOne medium turnip is an excellent source of\u00a0vitamin C and contains other vitamins and minerals like potassium, phosphorus, calcium, and folate,\u201d says Krista Maguire, R.D.<\/p>\n

Now, about those carbs: \u201cDifferent parts of the turnip contain different amounts of carbs,\u201d says Jordan. \u201cThe leafy greens are low in carbs and have a small impact on your blood sugar.\u00a0The root is more carb-dense; however, compared to similar vegetables, such as potatoes and parsnips, turnips are on the lower end of the carb spectrum,\u201d she explains.<\/p>\n

That cup of cooked turnips provides\u00a08 grams of carbs; the potatoes have\u00a033 grams.<\/p>\n

Turnip Health Benefits<\/h2>\n<\/p>\n

Eating turnips can help you maintain a balanced diet or crush a cardio class.<\/p>\n

\u201cSince it\u2019s a root vegetable in the Brassicaceae family, the same family as other cruciferous veggies, such as broccoli, cabbage, and Brussels sprouts, turnips may provide some of the same health benefits as those do,\u201d says Maguire. \u201cIf you combine turnips with plant-based foods high in iron, the vitamin C can help with the absorption of the non-heme iron.\u201d<\/p>\n

In addition to that, vitamin C helps build collagen for healthy skin and hair, adds Jordan.<\/p>\n

\u201cTurnips are a great addition to a weight loss or healthy eating plan because they\u2019re high in fiber,\u201d says Jordan. \u201cFiber keeps you feeling fuller for longer, reducing the chance of overeating between meals. It also balances out blood sugar and keeps you regular.\u201d<\/p>\n

If you\u2019re working out or playing sports, turnips can provide a boost.<\/p>\n

\u201cTurnips have nitrates, which\u00a0studies\u00a0show can benefit our cardiovascular system,\u201d says Jordan.<\/p>\n

How to Cook Turnips<\/h2>\n

\"Sliced<\/p>\n

Turnips are best known for flavoring and thickening soups and stocks, but you can do a lot more than boil them.<\/p>\n

The root is a great substitute for potatoes, sweet potatoes, and other starchy vegetables, and the greens work as an alternative to spinach or collard greens.<\/p>\n

\u201cTurnips taste like a cross between cabbage and radish,\u201d says Jordan. \u201cThey have a slightly sweet, peppery flavor and a crisp, crunchy texture. Choose small- or medium-sized ones because as they get bigger, they get spicier and rougher in texture.\u201d<\/p>\n

For meals and snacks, you can use turnips in many different ways:<\/p>\n