Turnip Greens Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 30

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 15mg %1

Total Carbohydrate 5g %1

Dietary Fiber 3g %12

Total Sugars 1g

Protein 3g

Vitamin D 0.0IU %0

Calcium 152.0mg %11

Iron 1.9mg %10

Potassium 224mg %5

Phosphorus 34.0mg %3

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in turnip greens

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Choline, total 0.5mg %0

Vitamin B5 (Pantothenic acid) 0.1mg %1

Vitamin B3 (Niacin) 0.5mg %3

Vitamin B1 (Thiamin) 0.1mg %5

Vitamin B6 0.1mg %5

Vitamin B2 (Riboflavin) 0.1mg %6

Vitamin E 2.7mg %18

Vitamin C 21.8mg %24

Vitamin A 10765.0IU %359

Vitamin K 518.9µg %432

Minerals in turnip greens

Sodium 15.0mg %1

Selenium 1.2µg %2

Zinc 0.4mg %3

Phosphorus 34.0mg %3

Potassium 224.0mg %6

Magnesium 26.0mg %6

Iron 1.9mg %11

Calcium 152.0mg %12

Copper 0.2mg %17

Manganese 0.5mg %21

Amino Acids in turnip greens

Lysine 0.2g %10

Methionine 0.1g %10

Leucine 0.3g %10

Histidine 0.1g %11

Isoleucine 0.2g %12

Valine 0.2g %12

Cystine 0.0g %12

Tyrosine 0.1g %14

Threonine 0.2g %16

Tryptophan 0.1g %19

Phenylalanine 0.2g %22

Fatty Acids in turnip greens

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of turnip greens is 60.0/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Turnip Greens has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 73
Leucine 59 102
Histidine 15 27
Isoleucine 30 58
Valine 39 76
Threonine 23 61
Tryptophan 6 19
Met+Cys 22 38
Phe+Tyr 30 112

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in turnip greens is 4.9 which makes it a medium P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of turnip greens is 0.3 which makes it a low energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in turnip greens as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that turnip greens is lacking.

Nutrient Density Score for turnip greens is 46/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for turnip greens

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 2.73 <12
Potassium:Sodium 14.93 >2
Caclcium:Magnesium 5.85 <2
Iron:Copper 12.67 <15
Calcium:Phosphorus 4.47 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 81%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

55% of insulinogenic calories