In fact, the nutritional value of turnips is pretty impressive: A cup of cooked turnip cubes has 34 calories and 3 grams of fiber compared to 200 calories and 2 grams of fiber in a cup of potatoes. The percentage of the recommended daily value for this serving is 33 %. Kale. 122, Vol. Turnip Greens make a wonderfully healthy side dish. Turnip tops are at their best during fall and spring. This presents a particular problem for vegans, who exclude these sources from their diet. Turnip greens have high content of vitamins, antioxidants, fiber, folate and various phytochemicals that have positive affect on heart health through various biological pathways. To give 100% of the RDA, 25.0 servings of the typical serving size 1 cup, chopped (or 55 g) give the complete RDA. About us | Copyright © 2005-2020 Bodyventures. Completely grown tubers measure about two to three inches in diameter and weigh between 60 to 250 g.Fresh tubers usually sold either in the bunch with top greens or topped. Comparing spinach with Turnip greens, frozen, cooked, boiled, drained, without salt; spinach has 0.76 mg more iron than Turnip greens, frozen, cooked, boiled, drained, without salt. The food tested for the particular graph below can be described more specifically as: Turnip greens, cooked, boiled, drained, without salt. Once the water slows to a simmer, cook the turnip greens … Avoid yellow, sunken, wilt… The tops of turnips are very rich in nutritional properties.This vegetable is rich in […] Collard greens: 1 cup of collard greens contains approximately 2.15 mg of iron. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. Amount of Iron in Turnip Greens: Iron Fatty acids: Amino acids * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your … Note: Citations are based on reference standards. Additionally, they are a good source of vitamin B1, omega-3 fatty acids, niacin and protein. Turnip greens are a good source of iron, as are spinach, lentils, and collard greens. Like all leafy greens, turnip greens are highly nutritious and offer a variety of health benefits through their supply of vitamins, minerals and antioxidants.Turnip greens nutrition is most researched in regards to its ability to fight inflammation, which can lead to the development of such chronic diseases as heart disease and cancer. Fresh greens are also readily available all around the year. Turnip greens: This bitter vegetable, known for its high levels of calcium, is an excellent source of iron. To put 100 grams in perspective, consider alternative measures for this food: In the category of vegetables, we included whole vegetable products in the Top 10 list. Turnip greens and turnips, frozen, cooked, boiled, drained, with salt : 1.75mg (13%RDA) 5. We excluded dried/dehydrated […] Preparing a pot of old-fashioned Southern Turnip Greens only requires a few ingredients – One 16-ounce package of Clifty Farm pork jowls for seasoning, ¼-cup of apple cider vinegar, sugar, salt, pepper, and four large bunches of fresh turnip greens. A glass of fruit juice is also a great strategy. google_ad_width = 468; From The Food Lover's Companion, Fourth … All Rights Reserved. Contact Cancer. 1. Reducing anemia Iron deficiency is one of the most common nutrient deficiencies in … The food with the highest iron content per typical serving is Turnip greens and turnips, frozen, unprepared which contains 4.63 mg in 1 package (10 oz) (or 284 g). Grams is a measure of weight. In case of iron, the best food sources are non-vegetarian meals. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 130 grams. The present data indicate that the Fe content of the crops was influenced more by environmental conditions than by fertilizer treatment. The associated percentage of RDA is 14 %. (Abst. If you’re eating the stems and leaves, a cup of chopped turnip greens … In the markets look for fresh roots that are small to medium in size, firm, round and impart delicate sweet flavor. Nonetheless, even a vegetable with little iron can play a definite role in your ability to absorb iron. But canned hearts of palm are loaded with … The boiled greens are a rich source (more than 20% of the Daily Value, DV) particularly of vitamin K (350% DV), with vitamin A, vitamin C, and folate also in significant content (30% DV or greater, table). However, there are other factors to consider when you are assessing your nutritional requirements. For this 100g serving in your diet, the amount of Calories is 32 kcal (2% RDA), the amount of Protein is 1.5 g (3% RDA), the amount of Fat is 0.3 g and the amount of Carbohydrate is 7.13 g (5% RDA). Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in turnip greens. The food with the highest iron content per typical serving is Turnip greens and turnips, frozen, unprepared which contains 4.63 mg in 1 package (10 oz) (or 284 g). Those vegetables that are packed with iron also are more likely to be loaded with substances that inhibit iron, making it difficult to take in much of the iron from the vegetables. Fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries. They are a very good source of potassium, magnesium, pantothenic acid, vitamin B2, iron and phosphorus. Their flavor is delicate but slightly bitter, and yet very pleasant. Footnotes for Turnip greens, cooked, boiled, drained, without salt Source: Nutrient data for this listing was provided by USDA SR-21. You should also take into account portion sizes when you are considering the iron nutritional content. We excluded dried/dehydrated products from the Top […] Below is a summary list for the top five turnip greens items ranked by the amount or level of iron in 100g. For this 100g serving the Calories content is 29 kcal, the Protein content is 3.35 g, the Fat content is 0.42 g, the Carbohydrate content is 4.98 g. The lowest amount of iron in 100g is in Turnip greens, cooked, boiled, drained, with salt which contains 0.8 mg. While you can absorb some of the iron in collard greens, the amount is significantly lower than heme iron … I know, I didn’t expect this one either! Any duplication or distribution of the information contained herein is strictly prohibited. Iron Deficiency, Obesity, and the Weight Loss Dilemma, Fermentation, Oxalic Acid, and Mineral Absorption, Iron inhibitors: Foods that reduce your iron absorption, Iron Decline In Food: This Is Not Grandma’s Spinach. In an earlier paper Sheets et al. In the market, choose freshly harvested heads either alone or bearing the vegetable-tuber. Following on from the five top turnip greens items or products containing iron we have a more comprehensive break down of Turnip greens, raw, and the highest item containing iron which is Turnip greens, frozen, cooked, boiled, drained, without salt. Turnip greens are a well-known and consumed vegetable in Puglia, especially during the winter season. At the bottom of the page is the full list for the 11 different types of turnip greens based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in turnip greens. In the category of vegetables, we included whole vegetable products in the Top 10 list. A little sweet onion and garlic along with a splash of apple cider vinegar and a teaspoon of brown sugar help temper the bitterness. Health benefits of turnips Turnip greens, frozen, cooked, boiled, drained, with salt : 1.94mg (14%RDA) 3. The percentage of the recommended daily value for this serving is 33 %. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. For example 100g of Turnip greens, raw contains 1.1 mg of iron. And mustard greens holds its own by having the least amount of calories and slightly more protein and calcium than kale. Furthermore, foods may be fortified with iron but are not included in this Top 10 list. They are harvested in the winter season.Turnip greens are collected and cooked when they are still green. In that case, look for small, healthy, firm turnip tubers. Turnip greens, raw has a nutritional value score of 60 out of 100.Comparing the iron content and the nutritional density in 100g for Turnip greens, raw; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a high nutritional density value. 1 large equals 183 grams. Grams is a measure of weight. Fitness Software | Add onion and celery. Turnip contains .30 milligrams of iron per 100 grams. Using the list below for the 11 different turnip greens nutrition entries in our database, the highest amount of iron is found in Turnip greens, frozen, cooked, boiled, drained, without salt which contains 1.94 mg of iron per 100g. In terms of the gram weight and total content for this serving the Calories content is 17.6 kcal, the Protein content is 0.83 g, the Fat content is 0.17 g and the Carbohydrate content is 3.92 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values. Turnip greens and turnips, frozen, unprepared : 1.63mg (12%RDA). Sitemap | The range for the other nutrients are as follows; 9 kcal for Calories, 2.21 g for Protein, 0.19 g for Fat, 0 g for Carbohydrate. Collard greens has 18 percent more calcium per serving of kale and double the amount of protein and iron. Add turnip greens and sugar and return to a boil; reduce heat to medium-low and simmer, stirring every 15 minutes, until greens are tender, at least 30 minutes or up to 2 … Kale: There is 1.17 mg of iron per cup of cooked kale. Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For this 100g serving the amount of Calories is 20 kcal, the amount of Protein is 1.14 g, the amount of Fat is 0.23 g, the amount of Carbohydrate is 4.36 g. The difference between the highest and lowest values gives a iron range of 1.14 mg per 100g. Boiled turnip greens also contain substantial lutein (8440 micrograms per 100 g). Each " ~ " indicates a missing or incomplete value. Low Fat Recipes | google_ad_slot = "9456429844"; Add the greens to the boiling water and cover the Dutch oven. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary. Raw turnip greens are a rich source of vitamin A and vitamin C. These also contain a good amount of calcium, iron and certain other essential minerals. Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. Like turnip greens (although unfortunately lower in iron content at 5% the daily value per cup), beet greens are another cruciferous leafy green vegetable. Kale is a super … As some research studies have linked consumption of iron rich foods to help with infertility issues, eating turnip greens could be helpful for women trying to conceive. We excluded dried/dehydrated products from the Top 10. Turnip greens are an excellent source of vitamin K, vitamin A (in the form of beta-carotene), vitamin C, folate, copper, manganese, dietary fiber, calcium, vitamin E and vitamin B6. https://woman.thenest.com/green-leafy-vegetables-increase-iron-14376.html Both turnips and turnip greens provide over 30% of the DV for vitamin C. Additionally, the greens are a great source of folate, vitamin K, and provitamin A. The basic type of turnip greens is Turnip greens, raw, where the amount of iron in 100g is 1.1 mg. In terms of iron percentage this is 39 % more iron. 4 cups turnip greens (or other greens such as collard greens) 1 tsp brown sugar; 1/4 tsp red pepper flakes; salt & pepper; 1 cup water (separated) Instructions . Turnip greens contain .80 milligrams of iron per 100 grams. The highest content of iron in the food items under the general description or type of turnip greens, is Turnip greens, frozen, cooked, boiled, drained, without salt with 1.94 mg of iron per 100g. Welcome to the nutritional iron content in 11 different types of turnip greens, ranging from 1.94 mg to 0.8 mg per 100g. Oxidative damage and bad cholesterol is the major factor for the development of heart disease. Turnip greens, frozen, cooked, boiled, drained, without salt : 1.94mg (14%RDA) 2. Heat olive oil in cast iron skillet over medium heat. google_ad_client = "pub-1393137165073501"; Grams is a measure of weight. Many cooks prefer to extend the cooking time by reducing the heat to medium or medium-low. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 11 types of turnip greens. Turnip greens and turnips, frozen, cooked, boiled, drained, without salt : 1.75mg (13%RDA) 4. How to Cook Turnip Greens. google_ad_height = 15; Turnip greens are an excellent source of vitamins A and C and a good source of riboflavin, calcium and iron. . 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