Turnip
Turnips are low-calorie cruciferous vegetables rich in vitamin C and fiber, offering anti-inflammatory and digestive support with minimal glycemic impact.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C17.8 mg20% DV
- Vitamin B60.17 mg10% DV
- Folate12.8 mcg3% DV
- Thiamin0.03 mg3% DV
- Niacin0.34 mg2% DV
- Riboflavin0.03 mg2% DV
- Choline9.4 mg2% DV
- Vitamin E0.03 mg<1% DV
- Vitamin K0.09 mcg<1% DV
- Copper0.07 mg8% DV
- Manganese0.11 mg5% DV
- Potassium162.3 mg3% DV
- Sodium56.9 mg2% DV
- Magnesium9.3 mg2% DV
- Zinc0.23 mg2% DV
- Calcium25.5 mg2% DV
- Phosphorus22.9 mg2% DV
- Iron0.26 mg1% DV
- Selenium0.59 mcg1% DV
- Polyunsaturated Fat0.05 g
- Saturated Fat0.01 g
- Monounsaturated Fat0.01 g
- Glucosinolates~85 mg
- Inulin / Prebiotic fibre~2.5 g
- Glutathione~13 mg
Score · 88/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C23% DV
- Vitamin B612% DV
- Copper9% DV
- Manganese6% DV
- Potassium4% DV
Overview
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.
Health Benefits (5)
- Enhanced hepatic detoxification and reduced cancer riskmoderateGlucosinolates metabolize to isothiocyanates, which activate Nrf2 signaling and upregulate antioxidant response elements and Phase II detoxification enzymes (glutathione S-transferases), improving xenobiotic clearance
- Improved cardiovascular health and blood pressure regulationmoderatePotassium content supports sodium-potassium pump function and vasodilation; glucosinolates reduce arterial stiffness and inflammation markers associated with atherosclerosis
- Enhanced gut microbiota diversity and metabolic healthmoderateInsoluble 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
- Antioxidant and anti-inflammatory status improvementmoderateVitamin C and glucosinolates reduce oxidative stress markers and pro-inflammatory cytokine production (TNF-α, IL-6) via MAPK pathway inhibition
- Bone health support through micronutrient synergyemergingTurnip greens provide bioavailable calcium and vitamin K (phylloquinone), critical cofactors for osteocalcin gamma-carboxylation and bone mineralization
Food Pairings
- ·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
Practical Tips
- ·Consume turnips raw or blanch briefly (2-3 minutes) rather than prolonged cooking to preserve heat-sensitive glucosinolates and myrosinase enzyme activity required for isothiocyanate formation
- ·Chew thoroughly or lightly massage raw turnips to mechanically rupture cell walls and activate myrosinase-glucosinolate conversion before swallowing
- ·Prioritize turnip greens over roots—sauté with garlic to increase bioavailable calcium, lutein, and glucosinolates by 40-60% versus raw consumption
- ·Store unwashed turnips in cool (0-5°C), high-humidity conditions for up to 4 weeks; detach greens immediately upon purchase to prevent nutrient leaching into roots
- ·Select smaller, firm turnips (golf ball-sized) which are more tender and glucosinolate-rich than large specimens that develop woody texture and bitter compounds
Optimal Timing
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
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.
What people ask about turnip
What is turnip?
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.
Is turnip healthy?
Turnip scores 88/100 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.
Is turnip high in protein?
Not particularly. A 85 g serving provides about 0.8 g of protein (~2% of the 50 g daily value).
Is turnip high in fiber?
Not really. A 85 g serving provides about 1.5 g of fiber (~5% of the 28 g daily value).
What vitamins and minerals are in turnip?
In a 85 g serving, turnip is highest in Vitamin C (~20% DV), Vitamin B6 (~10% DV).
Is turnip keto-friendly?
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).
When is the best time to eat turnip?
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
How much turnip should I eat?
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.
What pairs well with turnip?
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.
Supplements that mirror Turnip's nutrient profile
Encyclopedia entries that supply the same signature nutrients turnip contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Turnip
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.