Turnips are a root vegetable with white flesh and a white and purple exterior. They are low in calories, providing only 20 calories in a 1/2 cup serving. If you are searching for a low-carbohydrate vegetable choice, try experimenting with turnips in your favorite recipes. In many cases turnips can substitute for potatoes, which are higher in carbohydrates and calories.
Carbohydrates
A 1/2 cup serving of cooked turnips contains 4 g of total carbohydrate. This represents about 4 percent of the daily recommended amount of carbohydrates for a 2,000-calorie diet. The total amount of carbohydrate includes 2 g in the form of sugar and 2 g of dietary fiber. This represents 6 percent of the recommended amount of dietary fiber, notes the U.S. Department of Agriculture. Turnips are significantly lower in carbohydrates compared with other root vegetables, such as potatoes. In comparison, a serving of one medium baked potato contains 37 grams of total carbohydrate.
Other Nutrition
One-half cup of sliced or chopped turnips counts as 1⁄2 cup in the MyPyramid.gov Vegetable Group. For a 2,000-calorie diet, the daily recommendation is about 2 1⁄2 cups of vegetables. One-half cup of cooked turnips provides 15 percent of the daily recommended amount of vitamin C. Turnips contain no fat or cholesterol and only trace amounts of sodium. They also provide 4 percent of the daily recommended amount of calcium.
Preparation
Turnips are a versatile vegetable that you can enjoy baked, roasted, boiled or cooked in the microwave. First wash the vegetable, remove the top and peel. Baked, mashed and boiled turnips are prepared in the same way as potatoes. Try cooked turnips in soups, stews, beans, casseroles and sauces. Roast turnips and other root vegetables such as parsnips, carrots and potatoes together for an easy and flavorful side dish.
Other Tips
You can use the turnip greens, as well as the root, and add extra nutritional value to your meal. The greens provide vitamins K, C and folate. They are also a rich plant source of vitamin E, an essential vitamin and antioxidant. Turnip greens are also high in calcium and are a good plant source of this mineral for people who do not consume animal products, notes the University of Illinois Extension.
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