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A turnip is a round, white-fleshed root vegetable with a purple-tinged top and a mild, slightly peppery taste. It belongs to the cruciferous family, alongside cabbage, kale and radishes, and both the root and its leafy tops, called turnip greens, are eaten. The two parts are very different foods: the root is watery, low in calories and a modest source of vitamin C, while the greens are one of the richest vitamin K sources in the USDA database. This guide covers turnip nutrition for raw and cooked roots, turnip greens, how turnips compare with potatoes and parsnips, what research can and cannot say, and who should take care.
Peptide Labs does not sell turnips or turnip products. This article is general nutrition information, not medical advice.
Key Takeaways
- Turnips are cruciferous vegetables; the National Cancer Institute lists them with rutabaga, cabbage and kale.
- One cup of raw turnip cubes has about 36 calories and 30% of the Daily Value for vitamin C in USDA data.
- The root has no vitamin A and almost no vitamin K; the greens are rich in both.
- One cup of cooked turnip greens lists more than four times the Daily Value for vitamin K, so warfarin users should keep their intake steady.
- Per 100 grams cooked, turnips have about a quarter of the carbohydrate of boiled potatoes.
What is a turnip?
Turnips are root vegetables in the Brassica genus. The National Cancer Institute’s fact sheet on cruciferous vegetables names turnips in its list together with rutabaga, radishes, watercress, kale and cabbage. Like their relatives, turnips contain glucosinolates, sulfur-containing compounds that give this family its pungent aroma and slightly bitter edge.
The Dietary Guidelines for Americans place the two parts of the plant in different vegetable subgroups. Turnips and rutabaga are listed under “other vegetables”, while turnip greens sit in the dark-green group with collards, kale, mustard greens and spinach. Turnips are not in the starchy subgroup; our starchy vegetables guide explains how that group is defined.
Turnip nutrition: raw and cooked root
Values below come from USDA FoodData Central SR Legacy entries, using the serving sizes listed in the same database. Percent Daily Values (%DV) follow the FDA Daily Values. The boiled entry is cooked without salt.
| Nutrient | Raw turnip, 1 cup cubes (130 g, FDC 170465) | % DV | Boiled turnip, 1 cup cubes (156 g, FDC 170058) | % DV |
|---|---|---|---|---|
| Calories | 36 | Not applicable | 34 | Not applicable |
| Carbohydrate | 8.4 g | 3% | 7.9 g | 3% |
| Fiber | 2.3 g | 8% | 3.1 g | 11% |
| Total sugars | 4.9 g | No DV | 4.7 g | No DV |
| Protein | 1.2 g | 2% | 1.1 g | 2% |
| Vitamin C | 27 mg | 30% | 18 mg | 20% |
| Potassium | 248 mg | 5% | 276 mg | 6% |
| Calcium | 39 mg | 3% | 52 mg | 4% |
| Folate | 20 mcg DFE | 5% | 14 mcg DFE | 4% |
| Vitamin B6 | 0.12 mg | 7% | 0.11 mg | 6% |
| Sodium | 87 mg | 4% | 25 mg | 1% |
| Vitamin A | 0 | 0% | 0 | 0% |
Vitamin C is the main nutrient in the root. A cup of raw cubes supplies about 30% of the Daily Value, and boiling lowers that to about 20% per cup, since vitamin C is sensitive to heat and water. The root is mostly water, which is why a full cup carries so few calories, and it supplies a little fiber and potassium. Unlike carrots or sweet potatoes, turnip flesh is white and contains no vitamin A in USDA data. For more vegetables with vitamin C, see our vitamin C foods list.
Turnip greens: the nutrient-dense part
Turnip greens are the leafy tops of the plant. They are sold in bunches, frozen or canned, and are a staple of Southern US cooking. Their profile has little in common with the root.
| Nutrient | Raw turnip greens, 1 cup chopped (55 g, FDC 170061) | % DV | Boiled turnip greens, 1 cup chopped (144 g, FDC 170466) | % DV |
|---|---|---|---|---|
| Calories | 18 | Not applicable | 29 | Not applicable |
| Fiber | 1.8 g | 6% | 5.0 g | 18% |
| Vitamin K | 138 mcg | 115% | 529 mcg | 441% |
| Vitamin A | 318 mcg RAE | 35% | 549 mcg RAE | 61% |
| Vitamin C | 33 mg | 37% | 40 mg | 44% |
| Folate | 107 mcg DFE | 27% | 170 mcg DFE | 42% |
| Calcium | 104 mg | 8% | 197 mg | 15% |
| Copper | 0.19 mg | 21% | 0.36 mg | 40% |
| Manganese | 0.26 mg | 11% | 0.49 mg | 21% |
| Vitamin E | 1.6 mg | 10% | 2.7 mg | 18% |
The cooked cup is higher in almost everything because the leaves shrink as they cook, so a cup holds far more greens. Vitamin K stands out: USDA lists 529 micrograms in a cup of cooked turnip greens, more than four times the FDA Daily Value. The greens also bring vitamin A from beta-carotene, folate and calcium. Our vitamin K guide, calcium foods list and guide to greens show how they compare with collards, spinach and kale.
Turnips compared with potatoes, parsnips and carrots
Turnips are often used in place of potatoes in mashes, soups and roasts. Per 100 grams cooked, USDA data show how different these roots are:
| Per 100 g, boiled without salt (USDA FDC ID) | Calories | Carbohydrate (% DV) | Fiber (% DV) | Vitamin C (% DV) | Potassium (% DV) |
|---|---|---|---|---|---|
| Turnip (170058) | 22 | 5.1 g (2%) | 2.0 g (7%) | 11.6 mg (13%) | 177 mg (4%) |
| Potato, without skin (170440) | 86 | 20.0 g (7%) | 1.8 g (6%) | 7.4 mg (8%) | 328 mg (7%) |
| Parsnip (170009) | 71 | 17.0 g (6%) | 3.6 g (13%) | 13.0 mg (14%) | 367 mg (8%) |
| Carrot (170394) | 35 | 8.2 g (3%) | 3.0 g (11%) | 3.6 mg (4%) | 235 mg (5%) |
Gram for gram, boiled turnips have about a quarter of the calories and carbohydrate of boiled potatoes, which is why they show up in lower-carb recipes; our low-carb foods guide has more examples. Potatoes and parsnips bring more potassium. Parsnips look like pale carrots but are much starchier, as our parsnips guide explains.
Turnip benefits: what research can and cannot say
There is very little human research on turnips as a single food. Most studies look at cruciferous vegetables as a group, and the National Cancer Institute’s fact sheet notes that results in people have been mixed. The fair summary is nutritional rather than medical:
- The root is a low-calorie, watery vegetable with a useful amount of vitamin C and a little fiber.
- Turnip greens pack vitamin K, vitamin A, vitamin C, folate and calcium into very few calories in USDA data.
- Both parts count toward the vegetable intake the Dietary Guidelines encourage, in two different subgroups.
- Lab findings on glucosinolates and their breakdown products have not been shown to apply to eating turnips in ordinary amounts.
How to eat turnips and turnip greens
- Raw: small, young turnips can be sliced thin or grated into salads and slaws for a crisp, peppery bite.
- Roasted: cubes roasted with oil turn mild and slightly sweet at the edges.
- Mashed: boiled turnips can be mashed alone or with potatoes or carrots.
- Soups and stews: turnips hold their shape and soak up broth.
- Greens: wash well, remove thick stems and saute or simmer. Canned greens can be high in sodium, so compare Nutrition Facts labels or choose no-salt-added cans.
- Large turnips: older, larger roots tend to be woodier and stronger in taste; peeling helps.
Who should be careful with turnips
- People taking warfarin: the NIH Office of Dietary Supplements and MedlinePlus advise a consistent vitamin K intake from week to week, because sudden changes can change how the drug works. Turnip greens are very high in vitamin K; ask your clinician before making big changes.
- Thyroid and iodine: the NIH iodine fact sheet lists cruciferous vegetables among foods with goitrogens, substances that can interfere with iodine use by the thyroid. It notes this matters mainly for people with marginal iodine intake; our iodine guide has the background. If you have a thyroid condition, talk to your clinician.
- Sensitive digestion: like other cruciferous vegetables, turnips can cause gas in some people. Adding fiber gradually is usually easier on the gut.
- Low-sodium diets: canned greens and pickled turnips can carry added salt, so check labels.
Frequently Asked Questions
What does a turnip taste like?
Raw turnips are crisp and mildly peppery, a little like a radish. Cooking makes them softer, milder and slightly sweet.
Are turnips healthy?
In USDA data, turnips are low in calories and supply vitamin C and some fiber. Turnip greens are far richer, with vitamin K, vitamin A, folate and calcium.
Is a turnip a starchy vegetable?
No. The Dietary Guidelines list turnips under other vegetables, and USDA data show about 5 grams of carbohydrate per 100 grams cooked.
What is the difference between a turnip and a rutabaga?
Both are cruciferous root vegetables in the same Dietary Guidelines subgroup. Rutabagas are much larger: USDA portion data put a medium rutabaga at about 386 grams and a medium turnip at about 122 grams.
Can you eat turnip greens raw?
Yes. Young, tender greens can be eaten raw in salads, though most people cook them because they are peppery and slightly bitter.
Can I eat turnip greens if I take warfarin?
Many people do, but vitamin K intake should stay consistent. Talk to your clinician before adding or cutting large amounts of greens.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Parsnips: Nutrition, Parsnips vs Carrots, Cooking and Safety, Starchy Vegetables: List, USDA Nutrition and Non-Starchy Swaps, Radish Benefits: USDA Nutrition, Daikon Radish and Sprouts, Rutabaga: What It Is, USDA Nutrition and Rutabaga vs Turnip.