100

Turnip Greens

Turnip Greens, Raw has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Vitamin A, Vitamin C, Vitamin K and Folate.

The food contains 7.13g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 1.5 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Turnip Greens, Raw has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat7%
 Calories from Carbs77%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Vitamin K
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A11586.4 IU231.7%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent579.1 mcg
Alpha Carotene0 mcg
Beta Carotene6952.3 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin12824.3 mcg
Vitamin C60 mg100%Top 10%Very High
Vitamin E2.9 mg9.5%Top 10%Very High
Beta Tocopherol0 mg
Gamma Tocopherol0.2 mg
Delta Tocopherol0 mg
Vitamin K251 mcg313.8%Top 10%Very High
Thiamin0.07 mg4.7%Mid 40%Average
Riboflavin0.1 mg5.9%Mid 40%Average
Niacin0.6 mg3%Bottom 30%Low
Vitamin B60.26 mg13.2%Mid 40%Average
Folate194 mcg48.5%Top 10%Very High
Food Folate194 mcg
Folic Acid0 mcg
Dietary Folate Equivalents194 mcg
Vitamin B120 mcg
Pantothenic Acid0.38 mg3.8%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium190 mg19%Top 10%Very High
Iron1.1 mg6.1%Mid 40%Average
Magnesium31 mg7.8%Top 30%High
Phosphorus42 mg4.2%Bottom 30%Low
Potassium296 mg8.5%Mid 40%Average
Sodium40 mg1.7%Bottom 30%Low
Zinc0.19 mg1.3%Bottom 30%Low
Copper0.35 mg17.5%Top 30%High
Manganese0.47 mg23.3%Top 30%High
Selenium1.2 mcg1.7%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate7.1 g2.4%Mid 40%Average
Dietary Fiber3.2 g12.8%Top 30%High
Sugars0.8 g
Glucose520 mg
Fructose290 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein1.5 g3%Bottom 30%Low
Tryptophan26 mg
Threonine82 mg
Isoleucine78 mg
Leucine137 mg
Lysine98 mg
Methionine34 mg
Cystine17 mg
Phenylalanine92 mg
Tyrosine58 mg
Valine102 mg
Arginine94 mg
Histidine36 mg
Alanine103 mg
Aspartic Acid158 mg
Glutamic Acid204 mg
Glycine90 mg
Proline71 mg
Serine61 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.3 g0.46%Bottom 30%Low
Saturated Fat0.07 g0.35%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids84 mg
Total Omega 6 Fatty Acids36 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water89.7 g
Ash1.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 32 Calories from Fat 3

% Daily Value *

Total Fat 0.3 g 0.46%

Saturated Fat 0.07 g 0.35%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 40 mg 1.7%

Total Carbohydrates 7.1 g 2.4%

Dietary Fiber 3.2 g12.8%

Sugars 0.8 g

Protein 1.5 g 3%

Vitamin A 231.7% Vitamin C 100%

Calcium 19% Iron 6.1%

*Based on a 2000 Calorie diet

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