• Home
  • Guides
  • Raw vs Cooked Turnip Greens: Which Is Better For You?

Raw vs Cooked Turnip Greens: Which Is Better For You?

Sonia Fuller, Content Writer

Written by Sonia Fuller, Content Writer. Updated on March 12, 2023.

Turnip Greens are vegetables that can be consumed both raw and cooked, but which one would you choose for better nutrition?

Turnip Greens are an excellent source of vitamin A, vitamin C, vitamin B9 (Folate), and vitamin K.

They also contain a good amount of vitamin B6 (Pyroxidine), and vitamin E and some vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

Raw vs Cooked Turnip Greens Nutrition

Are cooked turnip greens more nutritious? Let’s make an in-depth comparison of raw vs cooked turnip greens and see.

This comparison will begin by examining raw and cooked turnip greens’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

First, let’s see how 100 grams of raw turnip greens compare to 100 grams of cooked turnip greens.

The second table compares 100 grams of raw turnip greens and the caloric equivalent of cooked turnip greens.

After cooking 100 grams of raw turnip greens, you will get around 160 grams of cooked turnip greens, and that comparison is shown in the second table.

Raw Turnip Greens (100 grams)Cooked Turnip Greens (100 grams)
Energy32 kcal20 kcal
Carbs7.13 g4.36 g
Sugar0.81 g0.53 g
Fiber3.2 g3.5 g
Protein1.5 g1.14 g
Fat0.3 g0.23 g
Saturated Fat0.07 g0.053 g

How do macronutrients change after cooking 100 grams of raw turnip greens?

So if you cook 100 grams of raw turnip greens, you will get around 160 grams of cooked turnip greens, and this table shows how macronutrient content changes after cooking.

Raw Turnip Greens (100 grams)Cooked Turnip Greens (160 grams)
Energy32 kcal32 kcal
Carbs7.13 g6.98 g
Sugar0.81 g0.85 g
Fiber3.2 g5.6 g
Protein1.5 g1.82 g
Fat0.3 g0.37 g
Saturated Fat0.07 g0.08 g

Raw vs Cooked Turnip Greens Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, turnip greens gain weight, so the amount of calories in 100 grams is lower in cooked turnip greens.

Calories are probably the most important thing you should consider if you want to lose weight.

That said, here’s how raw and cooked turnip greens compare for weight loss: turnip greens are slightly lower in calories, with 20 calories per 100 grams, compared to 32 calories per 100 grams of turnip greens turnip greens.

Protein Content in Raw Turnip Greens and Cooked Turnip Greens

Raw turnip greens are higher in protein and have around 24% more protein than turnip greens.

Raw turnip greens offer 1.5 grams of protein per 100 grams, while turnip greens offer 1.1 grams.

Carbohydrate Content in Raw Turnip Greens and Cooked Turnip Greens

In this section, we’ll examine the carbohydrate content in raw and cooked turnip greens.

Continue reading to find out how raw and cooked turnip greens compare regarding total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 38% higher in raw turnip greens than in cooked turnip greens.

They have 7.1 grams per 100 grams, compared to 4.4 grams in cooked turnip greens.

Sugars

Speaking of sugars in turnip greens, cooked turnip greens contain less sugar than raw, 35% precisely.

100 grams of cooked turnip greens contain 0.53 grams of sugar, while the same amount of raw turnip greens contains 0.81 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked turnip greens.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, cooked turnip greens are a better option for you.

They have 3.5 grams of fiber per 100 grams, while cooked turnip greens provide 3.2 grams of fiber.

Fat Content in Raw Turnip Greens and Cooked Turnip Greens

Like other plant foods, turnip greens are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked turnip greens:

  • Raw Turnip Greens: 0.3 grams per 100 grams
  • Cooked Turnip Greens: 0.2 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal.

Some types of saturated fats, such as those found in coconut and palm oil, may affect cholesterol levels and heart health differently than others, such as those found in butter and cheese.

The American Heart Association recommends limiting their intake of saturated fats.

Additionally, replacing saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, raw turnip greens and cooked turnip greens contain the same amount of saturated fats, 0.1 grams per 100 grams.

Raw Turnip Greens vs Cooked Turnip Greens Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked turnip greens’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw turnip greens weigh 160 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw turnip greens or 117 grams of cooked turnip greens.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw turnip greens are a better source of vitamin C, and vitamin B9 (Folate).

However, cooked turnip greens offer a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Raw and cooked turnip greens contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

In the following table, you can easily compare cooked vs raw turnip greens’ vitamins content:

Raw Turnip GreensCooked Turnip Greens
Vitamin A11587 IU12200 IU
Vitamin C60 mg43.84 mg
Vitamin D00
Vitamin B1 (Thiamine)0.07 mg0.072 mg
Vitamin B2 (Riboflavin)0.1 mg0.115 mg
Vitamin B3 (Niacin)0.6 mg0.658 mg
Vitamin B5 (Pantothenic acid)0.38 mg0.438 mg
Vitamin B6 (Pyroxidine)0.263 mg0.288 mg
Vitamin B9 (Folate)194 µg188.8 µg
Vitamin B12 (Cobalamin)00
Vitamin E2.86 mg3.008 mg
Vitamin K251 µg588.16 µg

Raw Turnip Greens vs Cooked Turnip Greens Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in the cooking water.

However, if your goal is to increase the intake of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc, you should choose cooked over raw turnip greens.

Finally, raw and cooked turnip greens contain virtually the same amount of fluoride.

The table below compares mineral contents in raw and cooked turnip greens, side by side.

Raw Turnip Greens (100 grams)Cooked Turnip Greens (117 grams)
Calcium190 mg219.2 mg
Copper0.35 mg0.4 mg
Fluoride00
Iron1.1 mg1.28 mg
Magnesium31 mg35.2 mg
Manganese0.466 mg0.54 mg
Phosphorus42 mg46.4 mg
Potassium296 mg324.8 mg
Selenium1.2 µg1.44 µg
Sodium40 mg46.4 mg
Zinc0.19 mg0.22 mg

The Bottom Line

The debate between raw or cooked turnip greens has nutritional and culinary aspects to consider.

While raw turnip greens provide many vitamins and minerals, cooking turnip greens can increase the availability of many of these nutrients.

However, cooking turnip greens can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked turnip greens into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked turnip greens comes down to individual preferences and dietary goals.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.