scored 89/100
Turnips are low-calorie cruciferous vegetables rich in vitamin C and fiber, offering anti-inflammatory and digestive support with minimal glycemic impact.
3.9 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 89.
Less a 1.0 anti-nutrient penalty (moderate sodium).
Turnips (Brassica rapa) are root vegetables cultivated across temperate regions for over 3,000 years, with both roots and nutrient-dense greens consumed in traditional cuisines. Their primary longevity benefit stems from glucosinolates—sulfur-containing compounds that convert to isothiocyanates during digestion, activating Phase II detoxification enzymes in the liver. At only 28 calories per 100g with 1.8g fiber and a low glycemic index, turnips support metabolic health and stable blood glucose. The 21mg vitamin C per 100g supports collagen synthesis and immune function, while potassium (191mg) contributes to cardiovascular health. Turnip greens contain 5x more nutrients than roots, including calcium, lutein, and additional glucosinolates. The combination of low caloric density, prebiotic fiber, and bioactive plant compounds makes turnips particularly valuable for weight management and healthy aging, especially when consumed raw or lightly cooked to preserve heat-sensitive glucosinolates.
Glucosinolates metabolize to isothiocyanates, which activate Nrf2 signaling and upregulate antioxidant response elements and Phase II detoxification enzymes (glutathione S-transferases), improving xenobiotic clearance
Potassium content supports sodium-potassium pump function and vasodilation; glucosinolates reduce arterial stiffness and inflammation markers associated with atherosclerosis
Insoluble fiber and resistant starch (when cooked and cooled) serve as prebiotics, selectively feeding beneficial Firmicutes and Bacteroidetes species that produce short-chain fatty acids enhancing barrier function
Vitamin C and glucosinolates reduce oxidative stress markers and pro-inflammatory cytokine production (TNF-α, IL-6) via MAPK pathway inhibition
Turnip greens provide bioavailable calcium and vitamin K (phylloquinone), critical cofactors for osteocalcin gamma-carboxylation and bone mineralization
Consuming turnips at lunch or dinner pairs well with fat-containing meals to optimize fat-soluble compound absorption; evening consumption supports overnight hepatic detoxification cycles when Phase II enzyme activity peaks
Fasting-compatible
Raw turnips are fasting-compatible due to minimal caloric and protein content; however, pairing with fat sources enhances glucosinolate bioavailability, making fed consumption preferable for optimal detoxification benefit
Per 100 g of the default form. Bars show how much higher or lower turnip is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Turnip is classified as a vegetable. Turnips are low-calorie cruciferous vegetables rich in vitamin C and fiber, offering anti-inflammatory and digestive support with minimal glycemic impact.
Turnip scores 89/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 0.8 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 1.5 g of fiber (~5% of the 28 g daily value).
In a 85 g serving, turnip is highest in Vitamin C (~20% DV), Vitamin B6 (~10% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3.9 g of net carbs (5.5 g total minus 1.5 g fiber).
Best in the midday. Consuming turnips at lunch or dinner pairs well with fat-containing meals to optimize fat-soluble compound absorption; evening consumption supports overnight hepatic detoxification cycles when Phase II enzyme activity peaks
A typical serving is around 85 g (~24 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating turnip alongside several other vegetable sources.
Turnip pairs nicely with: Pair with extra virgin olive oil because polyphenols and oleic acid enhance absorption of fat-soluble vitamins and increase bioavailability of glucosinolates through lipid-mediated cellular uptake; Combine with fermented foods (sauerkraut, kimchi) because live Lactobacillus species enhance glucosinolate metabolism and produce additional isothiocyanates in the colon microbiome; Mix turnip greens with cruciferous vegetables (broccoli, Brussels sprouts) because diverse glucosinolate profiles activate complementary detoxification pathways and myrosinase enzyme activity; Pair with vitamin C-rich foods (citrus, kiwi) because ascorbic acid enhances non-heme iron absorption from turnip greens and stabilizes heat-labile glucosinolates.
Moderate sodium.
Encyclopedia entries that supply the same signature nutrients turnip contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients turnipcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.