It is best to treat turnips as two separate vegetables. The green tops are three times richer in vitamin C - and therefore great for preventing colds and flu, as well as promoting healthy hair and skin - and also a rich source of two carotenoids, zeaxanthin and lutein. Lutein has been nicknamed 'vitamin eye', as it promotes and protects healthy eyesight, I have yet to mention that our body cannot produce these two carotenoids, so to maintain healthy eyesight it's important we consume plenty of them. The tasty purple bulb is still full of vitamin C, dozens of antioxidants, and a great source of dietary fibre. Pulp them up and use them as a substitute for mashed potato.
A rich source of: vitamin C, copperr, pyridoxine, manganese.
Turnip, flesh only, raw
| Energy (kcal) | 23 |
| Energy (kJ) | 98 |
| Water (g) | 91.2 |
| Starch (g) | 0.2 |
| Total sugars (g) | 4.5 |
| Glucose (g) | 2.3 |
| Galactose (g) | 0 |
| Fructose (g) | 1.7 |
| Sucrose (g) | 0.6 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 0.9 |
| Protein (g)/100kcal | 3.9 |
| Protein % of calories | 15.7 |
| Carbohydrate (g) | 4.7 |
| Carbohydrate (g)/100kcal | 20.4 |
| Carb % of calories | 81.7 |
| Fat (g) | 0.3 |
| Fat (g)/100kcal | 1.3 |
| Fat % of calories | 11.7 |
| Satd FA /100g fd (g) | 0 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0.2 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 8 |
| Potassium (mg) | 5 |
| Calcium (mg) | 1 |
| Magnesium (mg) | 0 |
| Phosphorus (mg) | 0 |
| Iron (mg) | 0 |
| Copper (mg) | 0 |
| Zinc (mg) | 0 |
| Chloride (mg) | 1 |
| Manganese (mg) | 0 |
| Selenium (µg) | 0 |
| Iodine (µg) | 0 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0 |
| Tryptophan/60 (mg) | 0 |
| Niacin equivalent (mg) | 0 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 0 |
| Pantothenate (mg) | 0 |
| Biotin (µg) | 0 |
| Vitamin C (mg) | N |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 2.4 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 138 |
| Retinol Equivalent (µg) | 23 |