Calories in Turnips: Nutrition Facts & Serving Sizes
Per 1 medium (122g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One medium turnip (122g) contains just 34 calories with 1.1g of protein, 7.8g of carbs, and virtually no fat. Per 100g, turnips provide 28 calories, 0.9g of protein, 6.4g of carbs, and 0.1g of fat. Turnips are an extremely low-calorie root vegetable that works as a lower-carb alternative to potato. A full cup of cubed turnip (130g) has only 36 calories. The standout micronutrient is vitamin C at 21mg per 100g, covering about 23% of the daily value. Turnips also provide 1.8g of fiber per 100g for gut health and fullness. For anyone on a cut who wants a starchy-tasting vegetable side without the carb load of potato or sweet potato, turnips are a smart swap.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 medium (122g) | 34.2 | 1.1g | 7.8g | 0.1g | 2.2g |
| 1 slice (15g) | 4.2 | 0.1g | 1g | 0g | 0.3g |
| 1 cup, cubes (130g) | 36.4 | 1.2g | 8.3g | 0.1g | 2.3g |
| 0.5 cup, cubes (65g) | 18.2 | 0.6g | 4.2g | 0.1g | 1.2g |
| 1 small (61g) | 17.1 | 0.5g | 3.9g | 0.1g | 1.1g |
| 1 large (183g) | 51.2 | 1.6g | 11.7g | 0.2g | 3.3g |
| 100g | 28 | 0.9g | 6.4g | 0.1g | 1.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 28 | 1% |
| Protein | 0.9g | 2% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 6.4g | 2% |
| Dietary Fiber | 1.8g | 6% |
| Sugars | 3.8g | 8% |
| Sodium | 67mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 30mg | 2% |
| Iron | 0.3mg | 2% |
| Potassium | 191mg | 4% |
| Vitamin C | 21mg | 23% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 11mg | 3% |
| Phosphorus | 27mg | 2% |
| Zinc | 0.3mg | 3% |
| Selenium | 0.7mcg | 1% |
| Folate | 15mcg | 4% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Turnips
Turnips are one of the lowest-calorie root vegetables available, making them an excellent volume food on a cut. At 28 calories per 100g, you can eat a large portion for very few calories while still getting the satisfying texture of a starchy vegetable. This is especially useful when reducing potato or sweet potato portions to lower overall carb intake.
The vitamin C content of 21mg per 100g supports immune function, collagen synthesis, and iron absorption from plant sources. Vitamin C also acts as an antioxidant, protecting cells from oxidative stress caused by intense training.
Folate at 15mcg per 100g contributes to DNA synthesis and cell division, which is important during periods of tissue repair and muscle growth following resistance training.
Turnips contain glucosinolates, sulfur-containing compounds also found in other cruciferous vegetables like broccoli and cauliflower. These compounds are associated with potential anti-inflammatory effects and have been studied for various health benefits.
The fiber content (1.8g per 100g) supports digestive health and adds bulk to meals, contributing to fullness signals without meaningful calories. Turnips can be roasted, mashed, steamed, or added to soups and stews. Roasting with a small amount of olive oil brings out natural sweetness and makes them taste more substantial.
Dietary Considerations
Turnips are naturally gluten-free, vegan, dairy-free, keto-friendly (6.4g carbs and 1.8g fiber per 100g, giving just 4.6g net carbs), paleo, and Whole30 compliant. They are excellent for weight loss due to their very low calorie density of 28 cal per 100g. Turnips can substitute for potatoes or sweet potatoes in most recipes to reduce calories and carbs significantly. They are a great choice for anyone managing blood sugar, as they have a lower glycemic impact than starchy tubers. No significant allergen concerns.
Daily Intake (100g)
100g of turnip provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a turnip?
One medium turnip (122g) has about 34 calories. Per 100g, turnips contain 28 calories. A cup of cubed turnip (130g) has about 36 calories. Turnips are one of the lowest-calorie root vegetables available.
Is turnip good for weight loss?
Turnips are excellent for weight loss. At 28 calories per 100g, you can eat large volumes without exceeding your calorie budget. They have a satisfying, slightly starchy texture that makes them a great substitute for higher-calorie foods like potatoes.
How much protein in a turnip?
Turnips contain 0.9g of protein per 100g. A medium turnip (122g) provides about 1.1g of protein. Turnips are not a significant protein source. Pair them with a protein-rich food like chicken, beef, or eggs.
Are turnips keto-friendly?
Yes. Turnips have 6.4g of total carbs and 1.8g of fiber per 100g, resulting in only 4.6g of net carbs. They are a keto-compatible alternative to potatoes, which have much higher net carbs.
What is the difference between turnips and potatoes in calories?
Turnips have 28 calories per 100g while potatoes have around 77 calories per 100g. Turnips have significantly fewer carbs and calories, making them a smart substitute when you want to reduce your carb intake without giving up a root vegetable side.
How do you cook turnips?
Turnips can be roasted at 400°F with olive oil, salt, and pepper for 25 to 30 minutes until caramelized. They can also be mashed like potatoes, added to soups and stews, or eaten raw in slaws. Roasting is the best method for bringing out their natural sweetness.
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