1. Turnip Facts
2. Types of Turnips
3. Turnip Nutritional value
4. Turnip Health Benefits
The turnip or white turnip ((Brassica rapa subsp. rapa) is a root vegetable commonly grown in temperate climates worldwide for its white, fleshy taproot.
History and Origin
Turnips originated in Central Asia around 4,000 years ago, where they were first domesticated from wild Brassica rapa species. The turnip then spread to the Hellenistic and Roman worlds, becoming an important food crop, and later travelled to East Asia and across Europe, eventually leading to different varieties like leafy greens and oilseed crops.
- • Purple Top White Globe
- • Golden Globe
- • Tokyo Cross
- • Hakurei
- • Scarlet Queen
- • Forage & Specialized Varieties
- • Australian Purple Top
- • Seven Top
- • Japanese Turnip
Common Cultivars Include
Purple Top White Globe (A popular, traditional variety with large, round, purple-capped and white-bodied roots).
Golden Globe (A heritage variety with a round, golden skin and sweet, amber-yellow flesh).
Tokyo Cross (A fast-growing, small turnip with a mild, sweet flavour, ideal for small spaces and containers).
Hakurei (A quick-maturing variety producing crisp, white, and sweet roots).
Scarlet Queen (A bright, red-rooted turnip valued for salads).
Forage & Specialized Varieties
Australian Purple Top (APT) (A specific Australian selection of the Mammoth Purple Top turnip, bred for tolerance to drought and resistance to the Diamondback Moth).
Seven Top (A variety grown for its plentiful, fine-flavoured, edible turnip greens).
Japanese Turnip (Varieties known for their sweet, white-skinned, crisp roots and edible leaves).
Vegetables " Turnip "
Nutritional value per 100 g
Turnips, cooked, boiled, drained, with salt
|
Nutrient ( Proximate's )
|
Unit
|
Value
|
Daily Value %
|
|
Energy
|
kcal
|
22 | 1.1% |
|
Protein
|
g
|
0.71 | 1.4% |
|
Total lipid (fat)
|
g
|
0.08 | 0.1% |
|
Carbohydrate, by difference
|
g
|
5.06 | 1.8% |
|
Fiber, total dietary
|
g
|
2.0 | 7.1% |
|
Sugars, total
|
g
|
2.99
|
|
|
Minerals
|
|||
|
Calcium, Ca
|
mg
|
22 | 1.6% |
|
Iron, Fe
|
mg
|
0.22 | 1.2% |
|
Magnesium, Mg
|
mg
|
8 | 1.9% |
|
Phosphorus, P
|
mg
|
19 | 1.5% |
|
Potassium, K
|
mg
|
135 | 2.8% |
|
Sodium, Na
|
mg
|
286 | 12.4% |
|
Zinc, Zn
|
mg
|
0.20 | 1.8% |
|
Copper, Cu
|
mg
|
0.064 | 7.1% |
|
Manganese, Mn
|
mg
|
0.100 | 4.3% |
|
Selenium, Se
|
mcg
|
0.6 | 1% |
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
11.6 | 12.8% |
|
Thiamin (B-1)
|
mg
|
0.027 | 2.2% |
|
Riboflavin (B-2)
|
mg
|
0.023 | 1.7% |
|
Niacin (B-3)
|
mg
|
0.299 | 1.8% |
|
Pantothenic acid (B-5)
|
mg
|
0.142 | 2.8% |
|
Vitamin B-6
|
mg
|
0.067 | 3.9% |
|
Folate, total (B-9)
|
mcg
|
9 | 2.2% |
|
Vitamin B-12
|
mcg
|
0
|
|
|
Vitamin A, RAE
|
mcg
|
0 | |
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.02 | 0.1% |
|
Vitamin D (D2 + D3)
|
mcg
|
||
|
Vitamin K (phylloquinone)
|
mcg
|
0.1 | 00.8% |
|
Lipids
|
|||
|
Saturated Fatty Acids
|
g
|
0.008
|
0.4% |
|
Monounsaturated Fatty Acids
|
g
|
0.005
|
|
|
Polyunsaturated Fatty Acids
|
g
|
0.042
|
|
|
Trans Fatty Acids
|
g
|
0.000
|
|
|
Carotenoids
|
|||
|
Beta-Carotene
|
mcg
|
0
|
|
|
Alpha-Carotene
|
mcg
|
||
|
Beta-Cryptoxanthin
|
mcg
|
||
|
Lutein + zeaxanthin
|
mcg
|
0
|
|
|
Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
|
|
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: Nutrient Database - USDA (United States Department of Agriculture)
|
|
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
|
Turnip Nutritional Value
- FIGHTS INFLAMMATION AND CANCER
Sulforaphane, a sulphur-containing compound - SUPPORTS BONE HEALTH
Vitamin K, calcium, magnesium, and phosphorus - IMPROVES DIGESTION
Vitamin C, Vitamin B6 and K - ENHANCES BRAIN FUNCTION
Sulforaphanes and Vitamin K
- PROMOTES HEART HEALTH
Fiber, potassium and dietary nitrates - BOOSTS IMMUNITY
Vitamin C, Vitamin B6 and K - AIDS WEIGHT LOSS
Fiber and water content - SUPPORTS EYE HEALTH
Antioxidant’s lutein and zeaxanthin
References
Nutrient Database - USDA (United States Department of Agriculture)
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
Boosts Immunity (Turnips boost immunity because they are an excellent source of Vitamin C, which aids in the production of white blood cells and antibodies, helping the body fight off infections). They also contain Vitamin K and Vitamin B6, which further support immune function by reducing inflammation and creating protective fighter cells. The antioxidants and fiber in both the root and greens of the turnip also contribute to overall health and may help protect against chronic diseases.
Improves Digestion (Turnips boost immunity because they are an excellent source of Vitamin C, which aids in the production of white blood cells and antibodies, helping the body fight off infections). They also contain Vitamin K and Vitamin B6, which further support immune function by reducing inflammation and creating protective fighter cells. The antioxidants and fiber in both the root and greens of the turnip also contribute to overall health and may help protect against chronic diseases.
Supports Bone Health (Turnips support bone health by providing Vitamin K, which is essential for bone metabolism, and minerals like calcium, magnesium, and phosphorus. These nutrients help with bone formation and can reduce osteoporosis risk). Turnip greens are an excellent source of calcium and Vitamin K, making them a valuable addition to a diet for strong bones.
Fights Inflammation and Cancer (Turnip greens and other cruciferous vegetables contain nutrients that may offer protection against cancer. Sulforaphane, a sulphur-containing compound, is what give cruciferous vegetables their bitter bite). It also seems that sulforaphane can offer some protection against cancer.
Promotes Heart Health (Turnips promote heart health by providing fiber to lower cholesterol, potassium to regulate blood pressure, antioxidants to reduce inflammation, and dietary nitrates for improved blood vessel function). As a cruciferous vegetable, turnips support cardiovascular wellness by decreasing oxidative stress, a risk factor for heart disease and stroke.
Aids Weight Loss (Turnips support weight loss because they are low in calories and high in fiber and water content, which promote feelings of fullness and reduce overall calorie intake). Their fiber aids in healthy digestion and stable blood sugar levels, further supporting a weight loss plan when combined with a calorie-controlled diet and physical activity.
Enhances Brain Function (Turnip greens enhance brain function by providing nutrients that support cognitive health, with Vitamin K supporting memory and processing speed, and choline aiding sleep and nerve transmission). Turnip greens also contain sulforaphanes, antioxidants that offer neuroprotective effects against oxidative stress, and can prevent depression by regulating mood-influencing hormones.
Vegetables for brain health - many vegetables are considered good for brain health.
Supports Eye Health (Turnip greens support eye health because they are rich in the antioxidant’s lutein and zeaxanthin, which protect the macula from harmful light and free radicals, potentially reducing the risk of conditions like age-related macular degeneration and cataracts). These carotenoids, which the body cannot produce on its own, act as a natural sunblock, absorb blue light, and help maintain overall ocular tissue health.
Six Foods That Contain Vitamins for Your Eyes - many vegetables are considered good for your eyes.