scored 95/100
Turnip greens are nutrient-dense leafy vegetables exceptionally high in vitamin K, calcium, and antioxidants, making them a cornerstone food for bone health and disease prevention.
3.3 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 95.
Turnip greens are the leafy tops of the turnip plant, traditionally consumed in Southern, African, and Mediterranean cuisines. Often overlooked in favor of the root, these greens deliver extraordinary nutritional density at minimal caloric cost. With 251 mcg of vitamin K per 100g—exceeding daily requirements in a single serving—turnip greens excel at supporting bone mineralization and cardiovascular health through gamma-carboxylation of osteocalcin and matrix Gla protein. Their calcium content (190 mg per 100g) works synergistically with vitamin K for skeletal strength. Turnip greens contain glucosinolates, sulfur-containing compounds that metabolize into isothiocyanates with demonstrated anti-inflammatory and potential anticancer properties. The high folate concentration (194 mcg) supports one-carbon metabolism and homocysteine regulation, critical for cardiovascular and neurological aging. Their fiber content aids glycemic control and promotes beneficial gut microbiota diversity. The vitamin A and C work as synergistic antioxidants protecting cellular DNA from oxidative stress, while the low sodium and high potassium ratio supports healthy blood pressure regulation—key factors in longevity.
Vitamin K activates osteocalcin and matrix Gla protein, enabling calcium binding to bone matrix; combined with bioavailable calcium, this mineral duo strengthens skeletal structure
Folate and vitamin K regulate homocysteine metabolism; elevated homocysteine is an independent cardiovascular risk factor, and adequate folate intake reduces this risk
Glucosinolates convert to isothiocyanates upon chewing/cooking, which inhibit NF-κB pathways and induce phase-II detoxification enzymes, reducing chronic disease risk
Fiber content slows glucose absorption and feeds short-chain fatty acid-producing bacteria, improving insulin sensitivity and reducing type 2 diabetes risk
Vitamins A, C, and E, plus polyphenols, neutralize reactive oxygen species that accelerate aging and disease progression
Turnip greens lack time-sensitive nutrients; consume with any meal containing fat for optimal fat-soluble vitamin absorption. Inclusion at lunch or dinner ensures sustained nutrient bioavailability throughout the day.
Breaks a fast
While technically tolerated during fasting, fat-soluble vitamins K, A, and E absorb negligibly without dietary fat; consuming with a meal optimizes nutritional return.
Per 100 g of the default form. Bars show how much higher or lower turnip green is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Turnip Green is classified as a vegetable. Turnip greens are nutrient-dense leafy vegetables exceptionally high in vitamin K, calcium, and antioxidants, making them a cornerstone food for bone health and disease prevention.
Turnip Green scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 2.7 g of fiber (~10% of the 28 g daily value).
In a 85 g serving, turnip green is highest in Vitamin K (~178% DV), Vitamin C (~57% DV), Folate (~41% DV), Copper (~33% DV), Vitamin B6 (~19% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3.3 g of net carbs (6.1 g total minus 2.7 g fiber).
Best any time of day. Turnip greens lack time-sensitive nutrients; consume with any meal containing fat for optimal fat-soluble vitamin absorption. Inclusion at lunch or dinner ensures sustained nutrient bioavailability throughout the day.
A typical serving is around 85 g (~27 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 green alongside several other vegetable sources.
Turnip Green pairs nicely with: Pair with olive oil because fat-soluble vitamins A, K, and E require lipid presence for optimal absorption from the intestinal lumen; Pair with citrus (lemon, orange) because vitamin C enhances non-heme iron bioavailability from turnip greens, critical for vegetarian iron sources; Pair with garlic and onions because allicin and quercetin potentiate glucosinolate conversion to bioactive isothiocyanates through enzymatic interaction; Pair with calcium-fortified plant milks or cheese because synergistic mineral ratios optimize bone mineral deposition and reduce oxalate interference.
Encyclopedia entries that supply the same signature nutrients turnip green contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients turnip greencontributes 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.