What are the Nutritional Facts about Turnips?
January 2, 2026 | by Sravani Pathakamuri | Posted in Nutrition Facts
Turnips are low-calorie root vegetables rich in fiber, vitamin C, and antioxidants. Learn nutrition facts, health benefits, and healthy ways to eat turnips.
Introduction
Turnips (Shalgam) are healthy root vegetables commonly eaten in Indian homes, especially in winter. They are light, easy to digest, and full of essential nutrients. Turnips support digestion, immunity, and heart health while being very low in calories. Both turnip roots and greens are nutritious and can be included in daily meals.
Turnip Nutritional Facts (Per 100 grams, raw)
| Nutrient | Amount |
|---|---|
| Calories | 28 kcal |
| Carbohydrates | 6.4 g |
| Protein | 0.9 g |
| Fat | 0.1 g |
| Dietary Fibre | 1.8 g |
| Sugars | 3.8 g |
| Vitamin C | 21 mg |
| Vitamin A | 0 µg |
| Potassium | 191 mg |
| Calcium | 30 mg |
| Magnesium | 11 mg |
| Iron | 0.3 mg |
Vitamins and Minerals in Turnips
Turnips provide many important nutrients:
- Vitamin C – Boosts immunity and skin health
- Fibre – Improves digestion and gut health
- Potassium – Helps control blood pressure
- Calcium – Supports bone health
- Magnesium – Supports muscle and nerve function
Health Benefits of Turnips
1. Supports Immunity
High vitamin C helps the body fight infections.
2. Improves Digestion
Dietary fibre prevents constipation and supports gut health.
3. Helps in Weight Loss
Very low in calories and filling in nature.
4. Supports Heart Health
Potassium helps maintain healthy blood pressure.
5. Good for Detox
Natural antioxidants support liver function.
Are Turnips Good for Diabetes?
Yes, turnips are diabetes-friendly.
- Low in calories and carbs
- Fibre helps slow sugar absorption
- Low glycaemic index
Turnips vs Other Root Vegetables
| Feature | Turnip | Potato | Radish |
|---|---|---|---|
| Calories | Low | High | Very Low |
| Carbohydrates | Low | High | Low |
| Fibre | Moderate | Low | Moderate |
| Vitamin C | High | Low | Moderate |
Healthy Ways to Eat Turnips
- Turnip sabzi
- Added to sambar or dal
- Turnip soup
- Pickled turnips
- Mixed vegetable curry
Who Should Be Careful?
- People with thyroid issues should avoid excess raw turnips
- Eat cooked turnips for better digestion
- Wash properly before cooking
Conclusion
Turnips are a nutritious, affordable, and low-calorie vegetable that supports digestion, immunity, heart health, and weight management. Adding turnips to your regular diet is a smart and healthy choice.