Turnip greens

Serving: 1.00 cup (144g, 29 cal)

Turnip greens

Key Nutrients

Nutrient Amount DV% Rating
vitamin K 529.34 mcg 588% Excellent
vitamin A 549 mcg RAE 61% Excellent
vitamin C 39.46 mg 53% Excellent
folate 279.36 mcg 70% Excellent
copper 0.5 mg 56% Excellent
manganese 0.49 mg 21% Excellent
calcium 197.28 mg 20% Excellent
vitamin E 2.71 mg (ATE) 18% Excellent
fiber 5.04 g 18% Excellent
vitamin B6 0.26 mg 15% Excellent
pantothenic acid 0.39 mg 8% Very Good
vitamin B2 0.1 mg 8% Very Good
magnesium 31.68 mg 8% Very Good
iron 1.58 mg 9% Very Good
potassium 292.32 mg 6% Very Good
phosphorus 41.76 mg 6% Very Good
vitamin B1 0.06 mg 5% Good
omega-3 fats 0.09 g 4% Good
vitamin B3 0.59 mg 4% Good
protein 1.64 g 3% Good
tryptophan 0.03 g 9.4% Very Good
vitamin B5 0.39 mg 3.9% Good
omega 3 fatty acids 0.09 g 3.8% Good

vitamin K

Excellent
529.34 mcg 588% DV

vitamin A

Excellent
549 mcg RAE 61% DV

vitamin C

Excellent
39.46 mg 53% DV

folate

Excellent
279.36 mcg 70% DV

copper

Excellent
0.5 mg 56% DV

manganese

Excellent
0.49 mg 21% DV

calcium

Excellent
197.28 mg 20% DV

vitamin E

Excellent
2.71 mg (ATE) 18% DV

fiber

Excellent
5.04 g 18% DV

vitamin B6

Excellent
0.26 mg 15% DV

pantothenic acid

Very Good
0.39 mg 8% DV

vitamin B2

Very Good
0.1 mg 8% DV

magnesium

Very Good
31.68 mg 8% DV

iron

Very Good
1.58 mg 9% DV

potassium

Very Good
292.32 mg 6% DV

phosphorus

Very Good
41.76 mg 6% DV

vitamin B1

Good
0.06 mg 5% DV

omega-3 fats

Good
0.09 g 4% DV

vitamin B3

Good
0.59 mg 4% DV

protein

Good
1.64 g 3% DV

tryptophan

Very Good
0.03 g 9.4% DV

vitamin B5

Good
0.39 mg 3.9% DV

omega 3 fatty acids

Good
0.09 g 3.8% DV

View full nutrient profile →

About Turnip greens

Recommendations

Turnip greens belong to the cruciferous vegetable family. A minimum daily target for cruciferous vegetables is 3/4 cup (roughly 5 cups per week). A more favorable intake is 1-1/2 cups per day, or about 10 cups per week.

Quick steaming preserves the most nutrients and flavor. Cut greens into 1/2-inch slices, let them sit for 5 minutes before cooking to allow myrosinase to convert glucosinolates to bioactive isothiocyanates, then steam for 5 minutes.

Turnip Greens, cooked
1.00 cup
(144.00 grams)

Calories: 29
GI: very low

NutrientDRI/DV

 vitamin K588%

 vitamin A61%

 vitamin C53%

 folate42%

 copper40%

 manganese21%

 calcium20%

 vitamin E18%

 fiber18%

 vitamin B615%

 vitamin B28%

 pantothenic acid8%

 magnesium8%

 potassium6%

 iron6%

 phosphorus6%

 vitamin B15%

 omega-3 fats4%

 vitamin B34%

 protein3%

Food Rating System Chart

Health benefits

Most cruciferous vegetable research has focused on broccoli, kale, and cabbage. Turnip greens appear in studies primarily as part of broader cruciferous intake analyses rather than as a standalone subject. The leaf tissue, however, has a distinctive nutrient and phytochemical composition worth examining on its own terms.

Nutrient density

One cup (144g) of cooked turnip greens provides 588% DV of vitamin K, 61% DV of vitamin A (as beta-carotene), 53% DV of vitamin C, and 42% DV of folate at 29 calories. That ratio of micronutrient concentration to caloric cost is among the highest in any leafy green. Copper (40% DV), manganese (21% DV), and calcium (20% DV) add mineral depth.

Glucosinolate profile

Turnip greens contain glucosinolates (sulfur-containing compounds that hydrolyze to isothiocyanates during chewing and digestion). Their glucosinolate profile, however, differs from most familiar crucifers. Gluconapin accounts for roughly 84% of total glucosinolates, followed by glucobrassicanapin at about 7%. This composition resembles rapeseed (Brassica napus) more closely than broccoli or cauliflower, which are dominated by glucoraphanin and sinigrin respectively. Total glucosinolate content in turnip leaves ranges from 17.78 to 74 umol/g dry weight across cultivars and growing conditions. How this distinct glucosinolate signature translates into specific biological effects remains an open question; human intervention studies on turnip greens specifically have not been published.

Antioxidant compounds

The vitamin E in turnip greens occurs primarily as beta-tocopherol and beta-tocotrienol, an unusual distribution. Most dietary vitamin E sources are dominated by alpha-tocopherol. Consuming both tocopherol and tocotrienol forms increases the structural diversity of vitamin E available for membrane incorporation.

Beta-carotene and lutein concentrate in both upper and lower leaves. In some leafy plants, lower leaves accumulate fewer carotenoids due to reduced light exposure, but this gradient does not appear in turnip greens. The flavonoids quercetin and kaempferol have also been identified in fresh leaf tissue.

Description

Turnip greens are the leaves of Brassica rapa, the same species that produces the familiar root vegetable. Commercial growers cultivate turnips primarily for roots, but the leaves of any turnip plant are edible. They are sometimes called turnip “tops.”

Turnip varieties are often classified by root color. White-rooted cultivars include Snowball, Egg White, and Tokyo Cross. Yellow-orange varieties include Golden Globe, Orange Jelly, and Petrowski. Red-rooted types include Red Round, Scarlet Queen, and Red Root. The popular purple varieties (Purple Top White Globe, Royal Crown, Milan) typically have a purple upper half and white lower half.

Turnips crossed naturally with cabbage (Brassica oleracea) at some point in their evolutionary history, producing rutabagas (Brassica napobrassica). Turnips also share a closer glucosinolate profile with rapeseed (Brassica napus subsp. oleifera), the source of canola oil, than with broccoli or cauliflower.

History

Turnips are native to the Middle East, the Mediterranean, Western Asia, and Eastern Asia. European cultivation came later. The English name likely derives from the Latin napus combined with the Old English turnepe, where “turn” may reference the round, lathe-like shape of the root.

Commercial production worldwide focuses on roots, not leaves. In the U.S., California devotes fewer than 500 acres to turnips despite growing large volumes of other cruciferous crops. Most turnips consumed in the United States are imported from Canada and Mexico. Scandinavia, the United Kingdom, Japan, and China all have long histories of turnip cultivation.

How to select and store

Look for greens that are unblemished, crisp, and deep green. They are usually sold with roots attached.

Organically grown greens reduce pesticide and heavy metal exposure. Research on organic produce as a group consistently shows lower contaminant residues. Local growers without formal USDA certification may still follow organic practices; in supermarkets, the USDA organic label is the most reliable indicator.

Separate greens from roots after purchase. Store each in a plastic bag with air removed, and refrigerate. The greens keep for about 4 days. Vitamin C, B6, and carotenoids are all heat-sensitive, so prompt refrigeration slows nutrient degradation.

Tips for preparing and cooking

Preparation

Rinse under cold running water. Chop into 1/8-inch slices for quick, even cooking.

Cooking for nutrient retention

Quick steaming follows three principles supported by food science research: minimal heat exposure, short cooking duration, and limited contact with cooking liquid. All three reduce leaching of water-soluble vitamins and heat degradation of sensitive compounds.

Fill a steamer pot with 2 inches of water and bring to a rapid boil. Steam the chopped greens for 5 minutes. A simple dressing of 1 TBS lemon juice, 1 clove garlic (pressed), and 3 TBS extra virgin olive oil complements the flavor well.

How to enjoy

Serving ideas

  • Serve healthy sautéed turnip greens seasoned with some soy sauce, lemon juice and cayenne pepper.
  • Make a simple meal with a little Southern inspiration. Serve cooked turnip greens with beans and rice.
  • Healthy sauté turnip greens, sweet potatoes and tofu, and serve alongside your favorite grain.
  • Use turnip greens in addition to spinach when making vegetarian lasagna.

Individual concerns

Goitrogens

What are goitrogens and in which foods are they found?

Nutritional profile

One cup (144g) of cooked turnip greens provides 588% DV of vitamin K, 61% DV of vitamin A, 53% DV of vitamin C, 42% DV of folate, 40% DV of copper, 21% DV of manganese, 20% DV of calcium, 18% DV each of fiber and vitamin E, and 15% DV of B6, all at 29 calories. Potassium, magnesium, pantothenic acid, riboflavin, iron, phosphorus, thiamin, omega-3 fats, niacin, and protein contribute smaller but measurable amounts.

What’s new and beneficial about turnip greens

  • The noticeable bitterness of turnip greens correlates with calcium concentration. Ounce for ounce, these leaves contain roughly 4 times the calcium of cabbage and twice that of mustard greens. Calcium is not the sole contributor to bitterness (glucosinolates and phenolic compounds also play a role), but it appears to be a significant factor. Breeding programs that select against bitter taste risk reducing these bioactive compounds. Cooking methods that blend the greens with complementary flavors are a better approach than cultivar selection for palatability.
  • Total glucosinolate content in turnip greens exceeds that of cabbage, kale, cauliflower, and broccoli. These sulfur-containing compounds convert to isothiocyanates (ITCs) during chewing and digestion. ITCs have shown cancer-preventive activity in cell and animal models, primarily through induction of phase II detoxification enzymes and inhibition of NF-kB signaling.

A quality salad spinner like the OXO Good Grips Salad Spinner removes excess water quickly, which helps leafy greens cook evenly and keeps salads crisp.

Recipes with Turnip greens

Full Nutrient Profile

View detailed nutritional breakdown →

Related Articles

References

  1. Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009. https://doi.org/10.1158/1940-6207.capr-09-0037
  2. Angeloni C, Leoncini E, Malaguti M, et al. Modulation of phase II enzymes by sulforaphane: implications for its cardioprotective potential. J Agric Food Chem. 2009 Jun 24;57(12):5615-22. 2009. https://doi.org/10.1021/jf900549c
  3. Antosiewicz J, Ziolkowski W, Kar S et al. Role of reactive oxygen intermediates in cellular responses to dietary cancer chemopreventive agents. Planta Med. 2008 Oct;74(13):1570-9. 2008. https://doi.org/10.1055/s-2008-1081307
  4. Banerjee S, Wang Z, Kong D, et al. 3,3'-Diindolylmethane enhances chemosensitivity of multiple chemotherapeutic agents in pancreatic cancer. 3,3'-Diindolylmethane enhances chemosensitivity of multiple chemotherapeutic agents in pancreatic cancer. 2009.
  5. Bhattacharya A, Tang L, Li Y, et al. Inhibition of bladder cancer development by allyl isothiocyanate. Carcinogenesis. 2010 Feb;31(2):281-6. 2010. https://doi.org/10.1093/carcin/bgp303
  6. Brat P, George S, Bellamy A, et al. Daily Polyphenol Intake in France from Fruit and Vegetables. J. Nutr. 136:2368-2373, September 2006. 2006. https://doi.org/10.1007/s11095-008-9661-9
  7. Bryant CS, Kumar S, Chamala S, et al. Sulforaphane induces cell cycle arrest by protecting RB-E2F-1 complex in epithelial ovarian cancer cells. Molecular Cancer 2010, 9:47. 2010. https://doi.org/10.1186/1476-4598-9-47
  8. Carpenter CL, Yu MC, and London SJ. Dietary isothiocyanates, glutathione S-transferase M1 (GSTM1), and lung cancer risk in African Americans and Caucasians from Los Angeles County, California. Nutr Cancer. 2009;61(4):492-9. 2009. https://doi.org/10.1080/01635580902752270
  9. Cartea ME, de Haro A, Obregon S, et al. Glucosinolate variation in leaves of Brassica rapa crops. Plant Foods Hum Nutr. 2012 Sep;67(3):283-8. https://doi.org/10.1007/s11130-012-0300-6
  10. Clarke JD, Dashwood RH and Ho E. Multi-targeted prevention of cancer by sulforaphane. Cancer Lett. 2008 Oct 8;269(2):291-304. 2008. https://doi.org/10.1016/j.canlet.2008.04.018
  11. Cornelis MC, El-Sohemy A, Campos H. GSTT1 genotype modifies the association between cruciferous vegetable intake and the risk of myocardial infarction. Am J Clin Nutr. 2007 Sep;86(3):752-8. 2007. https://doi.org/10.1093/ajcn/86.3.752
  12. Farnham MW, Lester GE, and Hassell R. Collard, mustard and turnip greens: Effects of genotypes and leaf position on concentrations of ascorbic acid, folate, β-carotene, lutein and phylloquinone. Journal of Food Composition and Analysis, Volume 27, Issue 1, August 2012, Pages 1-7. https://doi.org/10.1016/j.jfca.2012.04.008
  13. Fowke JH, Morrow JD, Motley S, et al. Brassica vegetable consumption reduces urinary F2-isoprostane levels independent of micronutrient intake. Carcinogenesis, October 1, 2006; 27(10): 2096 - 2102. 2006. https://doi.org/10.1093/carcin/bgl065
  14. Francisco M, Cartea ME, Soengas P, et al. Effect of genotype and environmental conditions on health-promoting compounds in Brassica rapa. J Agric Food Chem. 2011 Mar 23;59(6):2421-31. https://doi.org/10.1021/jf103492r
  15. Franke AA, Murphy SP, Lacey R, et al. (2007). Tocopherol and Tocotrienol Levels of Foods Consumed in Hawaii. Journal of Agricultural and Food Chemistry 55(3):769-78.
  16. Higdon JV, Delage B, Williams DE, et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis. Pharmacol Res. 2007 March; 55(3): 224-236. 2007. https://doi.org/10.1016/j.phrs.2007.01.009
  17. Hu J, Straub J, Xiao D, et al. Phenethyl isothiocyanate, a cancer chemopreventive constituent of cruciferous vegetables, inhibits cap-dependent translation by regulating the level and phosphorylation of 4E-BP1. Cancer Res. 2007 Apr 15;67(8):3569-73. 2007. https://doi.org/10.1158/0008-5472.can-07-0392
  18. Hutzen B, Willis W, Jones S, et al. Dietary agent, benzyl isothiocyanate inhibits signal transducer and activator of transcription 3 phosphorylation and collaborates with sulforaphane in the growth suppression of PANC-1 cancer cells. Cancer Cell International 2009, 9:24. 2009. https://doi.org/10.1186/1475-2867-9-24
  19. Jiang H, Shang X, Wu H, et al. Combination treatment with resveratrol and sulforaphane induces apoptosis in human U251 glioma cells. Neurochem Res. 2010 Jan;35(1):152-61. 2010. https://doi.org/10.1007/s11064-009-0040-7
  20. Kahlon TS, Chapman MH, and Smith GE. In vitro binding of bile acids by okra, beets, asparagus, eggplant, turnips, green beans, carrots, and cauliflower. Food Chemistry, Volume 103, Issue 2, 2007, Pages 676-680. https://doi.org/10.1016/j.foodchem.2006.07.056
  21. Kelemen LE, Cerhan JR, Lim U, et al. Vegetables, fruit, and antioxidant-related nutrients and risk of non-Hodgkin lymphoma: a National Cancer Institute-Surveillance, Epidemiology, and End Results population-based case-control study. Am J Clin Nutr. 2006 Jun;83(6):1401-10. 2006. https://doi.org/10.1093/ajcn/83.6.1401
  22. Konsue N, Ioannides C. Modulation of carcinogen-metabolising cytochromes P450 in human liver by the chemopreventive phytochemical phenethyl isothiocyanate, a constituent of cruciferous vegetables. Toxicology. 2010 Feb 9;268(3):184-90. 2010. https://doi.org/10.1016/j.tox.2009.12.011
  23. Kunimasa K, Kobayashi T, Kaji K et al. Antiangiogenic effects of indole-3-carbinol and 3,3'-diindolylmethane are associated with their differential regulation of ERK1/2 and Akt in tube-forming HUVEC. J Nutr. 2010 Jan;140(1):1-6. 2010. https://doi.org/10.3945/jn.109.112359
  24. Lakhan SE, Kirchgessner A, Hofer M. Inflammatory mechanisms in ischemic stroke: therapeutic approaches. Journal of Translational Medicine 2009, 7:97. 2009. https://doi.org/10.1186/1479-5876-7-97
  25. Larsson SC, Andersson SO, Johansson JE, et al. Fruit and vegetable consumption and risk of bladder cancer: a prospective cohort study. Cancer Epidemiol Biomarkers Prev. 2008 Sep;17(9):2519-22. 2008. https://doi.org/10.1158/1055-9965.epi-08-0407
  26. Li F, Hullar MAJ, Schwarz Y, et al. Human Gut Bacterial Communities Are Altered by Addition of Cruciferous Vegetables to a Controlled Fruit- and Vegetable-Free Diet. Journal of Nutrition, Vol. 139, No. 9, 1685-1691, September 2009. 2009. https://doi.org/10.3945/jn.109.108191
  27. Lin J, Kamat A, Gu J, et al. Dietary intake of vegetables and fruits and the modification effects of GSTM1 and NAT2 genotypes on bladder cancer risk. Cancer Epidemiol Biomarkers Prev. 2009 Jul;18(7):2090-7. 2009. https://doi.org/10.1158/1055-9965.epi-08-1174
  28. Machijima Y, Ishikawa C, Sawada S, et al. Anti-adult T-cell leukemia/lymphoma effects of indole-3-carbinol. Retrovirology 2009, 6:7. 2009. https://doi.org/10.1186/1742-4690-6-7
  29. Martinez S, Perez N, Carballo J, et al. Effect of blanching methods and frozen storage on some quality parameters of turnip greens ("grelos")/ LWT - Food Science and Technology, Volume 51, Issue 1, April 2013, Pages 383-392.
  30. Moore LE, Brennan P, Karami S, et al. Glutathione S-transferase polymorphisms, cruciferous vegetable intake and cancer risk in the Central and Eastern European Kidney Cancer Study. Carcinogenesis. 2007 Sep;28(9):1960-4. Epub 2007 Jul 7. 2007. https://doi.org/10.1093/carcin/bgm151
  31. Nettleton JA, Steffen LM, Mayer-Davis EJ, et al. Dietary patterns are associated with biochemical markers of inflammation and endothelial activation in the Multi-Ethnic Study of Atherosclerosis (MESA). Am J Clin Nutr. 2006 Jun;83(6):1369-79. 2006. https://doi.org/10.1093/ajcn/83.6.1369
  32. Rungapamestry V, Duncan AJ, Fuller Z et al. Effect of cooking brassica vegetables on the subsequent hydrolysis and metabolic fate of glucosinolates. Proc Nutr Soc. 2007 Feb;66(1):69-81. 2007. https://doi.org/10.1017/s0029665107005319
  33. Silberstein JL, Parsons JK. Evidence-based principles of bladder cancer and diet. Urology. 2010 Feb;75(2):340-6. 2010. https://doi.org/10.1016/j.urology.2009.07.1260
  34. Steinbrecher A, Linseisen J. Dietary Intake of Individual Glucosinolates in Participants of the EPIC-Heidelberg Cohort Study. Ann Nutr Metab 2009;54:87-96. 2009. https://doi.org/10.1159/000209266
  35. Tang L, Zirpoli GR, Guru K, et al. Consumption of Raw Cruciferous Vegetables is Inversely Associated with Bladder Cancer Risk. 2007 Apr 15;67(8):3569-73. 2007. https://doi.org/10.1158/1055-9965.epi-07-2502
  36. Tarozzi A, Morroni F, Merlicco A, et al. Sulforaphane as an inducer of glutathione prevents oxidative stress-induced cell death in a dopaminergic-like neuroblastoma cell line. J Neurochem. 2009 Dec;111(5):1161-71. 2009. https://doi.org/10.1111/j.1471-4159.2009.06394.x
  37. Thiruvengadam M and Chung IM. Selenium, putrescine, and cadmium influence health-promoting phytochemicals and molecular-level effects on turnip (Brassica rapa ssp. rapa). Food Chem. 2015 Apr 15;173:185-93. https://doi.org/10.1016/j.foodchem.2014.10.012
  38. Thompson CA, Habermann TM, Wang AH, et al. Antioxidant intake from fruits, vegetables and other sources and risk of non-Hodgkin's lymphoma: the Iowa Women's Health Study. Int J Cancer. 2010 Feb 15;126(4):992-1003. 2010. https://doi.org/10.1002/ijc.24830
  39. Tordoff MG and Sandell MA. Vegetable Bitterness is Related to Calcium Content. Appetite. 2009 Apr; 52(2): 498—504. https://doi.org/10.1016/j.appet.2009.01.002
  40. Vieites-Outes C, Lopez-Hernandez J, and Lage-Yusty MA. Modification of glucosinolates in turnip greens (Brassica rapa subsp. rapa L.) subjected to culinary heat processes. CyTA - Journal of Food, 2016, 14, 4, pages 536-540. https://doi.org/10.1080/19476337.2016.1154609
  41. Yang Y, Buys DR, Judd SE, et al. Favorite foods of older adults living in the Black Belt Region of the United States. Influences of ethnicity, gender, and education. Appetite. 2013 Apr;63:18-23. doi: 10.1016/j.appet.2012.12.007. https://doi.org/10.1016/j.appet.2012.12.007
  42. Zhang Y. Allyl isothiocyanate as a cancer chemopreventive phytochemical. Mol Nutr Food Res. 2010 Jan;54(1):127-35. 2010. https://doi.org/10.1002/mnfr.200900323