Turnip (Brassica rapa subsp. rapa)

Turnip (Brassica rapa subsp. rapa)

Turnip characteristics

  • Source of fibre
  • Low in calories
  • Source of potassium, magnesium and phosphorus
  • Protects against cancer
  • Contains antioxidants

Nutritional and calorific value of the turnip

For 100g cooked turnips:

  • Energy: 21.1 calories
  • Water: 94.2g
  • Protein: 0.75g
  • Carbohydrates: 3,23g
  • Lipids: <0.3g
  • Fibre: 2.1g
  • Calcium: 32mg
  • Chloride: < 20mg
  • Copper: 0.06mg
  • Iron: 0.08mg
  • Iodine: < 20 mcg
  • Magnesium: 5.8mg
  • Manganese: 0.04mg
  • Phosphorus: 20mg
  • Potassium: 170mg
  • Selenium: < 20 mcg
  • Sodium. 10 mg
  • Zinc: 0.06mg
  • Beta-carotene: < 5 mcg
  • Vitamin E: <0.08mg
  • Vitamin K1: <0.8µg
  • Vitamin C: 7.25mg
  • Vitamin B1 or thiamine: <0.015mg
  • Vitamin B2 or riboflavin: <0.01mg
  • Vitamin B3 or PP or niacin: 0.26mg
  • Vitamin B5 or pantothenic acid: 0.097mg
  • Vitamin B6. 0.029 mg
  • Vitamin B9 or total folate. 17.1 mcg

Turnips are characterised by a very high water content and a low calorie content (21.1 cal/100 g).

It has a good nutrient density (minerals, trace elements and vitamins).

The benefits of turnip

  • Low calorie food
  • Stimulates intestinal transit
  • Fights oxidative stress
  • Source of minerals (potassium, magnesium, phosphorus)
  • Anti-infective
  • Source of vitamins B1 and B6

Ideally, turnips should be cleaned quickly and eaten raw to make the most of their benefits. It is hydrating, rich in fibre, vitamin C, minerals and trace elements. A lot going for this somewhat neglected vegetable.

How to choose the right turnip

When harvested, the turnip consists of elongated leaves and fleshy roots of various shapes (spherical, elongated, flat) and colours (pink, white, black, etc.).

There are about thirty varieties of turnip. They are usually named after their place of origin. They vary in shape and colour and are divided into three main families: early, seasonal and late.

To choose a good turnip, its skin should be very white, without bruises or blemishes.

Storage

Freshly cut leaves will keep in the fridge for a few days. Use them as soon as possible after purchase as they tend to wilt.

The roots keep well in the fridge.