Nutritional Value and Health Benefits of Turnips

Nutrition Facts

Serving size, 1 cup, cooked

• Calories 34
• Protein 1.1 grams
• Carbohydrates 7.8 grams
• Dietary Fiber 3.1 grams
• Vitamin D 0 mcg
• Calcium 51.2 mg
• Iron .3 mg
• Potassium 273 mg

Turnip Greens Serving size, 1 cup, cooked

• Calories 20
• Protein 1.1 grams
• Carbohydrates 4.3 grams
• Dietary Fiber 3.5 grams
• Vitamin D 0 mcg
• Calcium 136 mg
• Iron .8 mg
• Potassium 202 mg

Preparation and Serving

Select pearly, heavy turnips without soft spots and fresh leaves if still attached. Small to medium bulbs are sweet and most tender. Turnips will feel firm and heavy with crisp green tops. Check for a sweet aroma. Turnips are generally white at the bottom with a light purple blush on the top of the bulb. 

Turnips can be stored in a vegetable crisper or plastic bag in the refrigerator for about two weeks. They freeze well for 8 to 10 months. For both refrigerating and freezing, remove the green tops.

Home Preservation

Canning

Turnips may be canned but usually discolor and develop strong flavors.

Freezing

Select small to medium, firm turnips or parsnips that are tender and have a mild flavor.

• Wash, peel and cut into 1/2-inch cubes.
• Water blanch for 2 minutes.
• Cool promptly in cold water and drain.
• Pack into containers, leaving 1/2-inch headspace.
• Seal and freeze.