Turnips are a humble root vegetable that packs a surprising nutritional punch. Low in calories but rich in vitamin C, fiber, and potassium, they're a favorite for anyone tracking macros or looking to add more volume to meals without blowing their daily calorie budget. Whether you're meal-prepping roasted turnips, adding them to soups, or enjoying them raw in salads, knowing exactly what you're consuming helps you stay on track.
This calculator lets you enter the amount of turnip you plan to eat — in grams, ounces, or cups — and instantly see the calories, protein, carbs, fiber, net carbs, sugar, fat, and key micronutrients like vitamin C and potassium. You can also adjust for cooked vs. raw turnip, since cooking changes water content and nutrient density. Perfect for diet planning, macro counting, and healthy eating goals.
Use the quick-fill buttons for common serving sizes, or type in your own amount. The result panel breaks down every nutrient so you can log it accurately in your favorite tracking app.
🥬 Turnip Nutrition Calculator
📊 Nutrition Breakdown
Step-by-Step
How to Use This Tool
Enter the amount of turnip you plan to eat in grams, ounces, or cups, then choose whether it's raw or cooked. The calculator instantly shows calories, protein, total carbs, fiber, net carbs, sugar, fat, vitamin C, and potassium. Use the quick-fill buttons for common serving sizes like 100 g or 1 cup, or type in your exact portion. The step-by-step breakdown explains how each value was derived, so you can trust the numbers and even adjust them if your portion differs.
Nutrition Facts Explained
Turnips are a low-calorie, high-volume food. A 100 g serving of raw turnip provides about 28 calories, 0.9 g protein, 6.4 g carbohydrates, 1.8 g fiber, and 3.8 g sugar. They're an excellent source of vitamin C (21 mg per 100 g, about 23% of the Daily Value) and a good source of potassium (191 mg). Cooking reduces water content and slightly lowers nutrient density per gram, but the overall nutrient profile remains similar. The net carbs (total carbs minus fiber) are what matter for low-carb and keto diets — raw turnips have about 4.6 g net carbs per 100 g, making them a reasonable choice for moderate low-carb eating.
Worked Examples
Example 1: You're making a roasted turnip side dish and use 200 g of raw turnip. The calculator multiplies all per-100g values by 2: 56 calories, 1.8 g protein, 12.8 g carbs, 3.6 g fiber, 7.6 g sugar, 0.2 g fat, 42 mg vitamin C, and 382 mg potassium.
Example 2: You add 1 cup of chopped raw turnip (about 130 g) to a salad. That's roughly 36 calories, 1.2 g protein, 8.3 g carbs, 2.3 g fiber, and 4.9 g sugar — a very light addition that boosts volume and crunch.
Example 3: For a low-carb meal, you eat 150 g of boiled turnip. Using cooked values (22 kcal per 100 g), you get 33 calories, 1.1 g protein, 7.7 g carbs, 2.4 g fiber, and 5.3 g net carbs — still quite low.
Tips & Best Practices
- Weigh turnips raw before cooking for the most accurate calorie count, as water loss during cooking concentrates nutrients.
- If you're tracking net carbs for keto, subtract fiber from total carbs — turnips are a better choice than potatoes or parsnips.
- Don't forget the greens! Turnip greens are even more nutrient-dense, with high vitamin K and vitamin A.
- Use the quick-fill buttons to log common portions quickly, then adjust if your serving differs.
Frequently Asked Questions
Are turnips keto-friendly?
Yes, in moderation. A 100 g serving of raw turnip has about 4.6 g net carbs, which fits into a standard keto macro budget (20–50 g net carbs per day). They're much lower in carbs than potatoes or sweet potatoes.
Do cooked turnips have fewer calories?
Per 100 g, cooked turnips have slightly fewer calories (22 vs. 28) because boiling adds water and leaches some nutrients. However, if you weigh them after cooking, the calorie count per gram is lower, but the total for the same raw weight is similar.
Can I eat turnips on a low-FODMAP diet?
Turnips are generally considered low-FODMAP in moderate servings (up to about 75 g). Larger amounts may trigger symptoms in sensitive individuals. Always consult a healthcare professional for personalized advice.
How does turnip nutrition compare to other root vegetables?
Compared to potatoes (77 kcal per 100 g), turnips are much lower in calories and carbs. They also have more vitamin C than carrots and are lower in sugar than beets. This makes them a great swap for anyone watching their calorie or carb intake.
Additional Resources
For more detailed nutrient data, refer to the USDA FoodData Central, which provides comprehensive nutrition information for raw and cooked turnips. You can also check the NIH Vitamin C Fact Sheet to understand how turnips contribute to your daily vitamin C needs.