Cooked, Boiled,Drained Frozen Turnip Greens and Turnips Without Salt

Turnip Greens and Turnips, Frozen, Cooked, Boiled, Drained, Without Salt has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Vitamin K.

The food contains 4.85g 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 2.99 gms of protein, it is average 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 100, for Turnip Greens and Turnips, Frozen, Cooked, Boiled, Drained, Without Salt, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein34%
 Calories from Fat10%
 Calories from Carbs56%

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

Atkins DietLOW
Low Fat DietHIGH

Vitamin Analysis

Vitamin A8610.7 IU172.2%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent431 mcg
Alpha Carotene0 mcg
Beta Carotene5166.8 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin9530.7 mcg
Vitamin C18.2 mg30.3%Top 10%Very High
Vitamin E2.1 mg7.1%Top 30%High
Vitamin K415.1 mcg518.9%Top 10%Very High
Thiamin0.05 mg3.3%Mid 40%Average
Riboflavin0.06 mg3.8%Bottom 30%Low
Niacin0.49 mg2.4%Bottom 30%Low
Vitamin B60.07 mg3.3%Mid 40%Average
Folate33 mcg8.3%Top 30%High
Food Folate33 mcg
Folic Acid0 mcg
Dietary Folate Equivalents33 mcg
Vitamin B120 mcg
Pantothenic Acid0.08 mg0.83%Mid 40%Average
Choline2.1 mg

Mineral Analysis

Calcium128 mg12.8%Top 30%High
Iron1.8 mg9.7%Mid 40%Average
Magnesium24 mg6%Mid 40%Average
Phosphorus32 mg3.2%Bottom 30%Low
Potassium216 mg6.2%Mid 40%Average
Sodium19 mg0.8%Bottom 30%Low
Zinc0.37 mg2.5%Bottom 30%Low
Copper0.13 mg6.7%Mid 40%Average
Manganese0.4 mg20%Top 30%High
Selenium1.1 mcg1.6%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate4.9 g1.6%Mid 40%Average
Dietary Fiber3.1 g12.4%Top 30%High
Sugars1.1 g

Protein Analysis

Protein3 g6%Bottom 30%Low
Tryptophan49 mg
Threonine156 mg
Isoleucine151 mg
Leucine257 mg
Lysine187 mg
Methionine65 mg
Cystine32 mg
Phenylalanine171 mg
Tyrosine109 mg
Valine193 mg
Arginine176 mg
Histidine70 mg
Alanine195 mg
Aspartic Acid304 mg
Glutamic Acid410 mg
Glycine169 mg
Proline135 mg
Serine119 mg

Fat Analysis

Total Fat0.38 g0.58%Bottom 30%Low
Saturated Fat0.08 g0.42%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.2 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids114 mg
Total Omega 6 Fatty Acids46 mg

Other Nutrients Analysis

Alcohol0 g
Water91.1 g
Ash0.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 35 Calories from Fat 3

% Daily Value *

Total Fat 0.38 g 0.58%

Saturated Fat 0.08 g 0.42%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 19 mg 0.8%

Total Carbohydrates 4.9 g 1.6%

Dietary Fiber 3.1 g12.4%

Sugars 1.1 g

Protein 3 g 6%

Vitamin A 172.2% Vitamin C 30.3%

Calcium 12.8% Iron 9.7%

*Based on a 2000 Calorie diet

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