Turnip: Calories, Nutrition Facts, and Health Benefits (2026)

Turnip provides 36 calories per 1 cup cubed (130 g), with 1.2 g protein, 8.4 g carbs, and 2.3 g fiber. It is particularly notable for its vitamin C content, offering 27.3 mg, which is 30% of the daily value.

This page details the nutritional profile of turnips, focusing on their benefits and how they fit into various dietary goals. We will explore their calorie content, fiber, and vitamin C, along with their glycemic index and load.

Turnip Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in turnips per serving, highlighting their health benefits.

Values are for 1 cup cubed (130 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	36	28	2%
Protein	1.2 g	0.9 g	2%
Carbohydrates	8.4 g	6.4 g	3%
Fiber	2.3 g	1.8 g	8%
Sugar	4.9 g	3.8 g	-
Fat	0.1 g	0.1 g	0%
Vitamin C	27.3 mg	21.0 mg	30%
Potassium	248 mg	191 mg	5%
Calcium	39 mg	30 mg	3%

About 85% of turnip calories come from carbohydrates, 12% from protein and 3% from fat.

Turnip by Health Goal

In this section, we evaluate how turnips align with common health goals, providing a clear rating for each.

Goal	Rating	Why
Weight loss	Excellent	36 calories per serving with 2.3 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 4 per serving
Immunity	Good	Provides 27.3 mg vitamin C (30% DV)
Digestion	Fair	2.3 g fiber per serving supports regularity
Heart health	Good	Potassium (248 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.2 g); best as a vitamin-rich choice, not a protein source

Turnip and Blood Sugar

Glycemic index: 62. Glycemic load: 4 per serving.

Turnip has a glycemic index of about 62 and a glycemic load of around 4 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Turnip Compares to Other Vegetables

The comparison table illustrates how turnips stack up against other vegetables in terms of nutritional value.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Turnip	28	3.8	1.8	21.0
Radish	16	1.9	1.6	14.8
Parsnip	75	4.8	4.9	17.0
Beet	43	6.8	2.8	4.9

Turnip Myths, Checked

Turnips and rutabagas are the same , Misleading. Rutabagas are larger, sweeter and yellower; turnips are smaller and sharper.

Turnips have no nutrients , False. One cup has about 21 mg vitamin C and fiber for under 30 calories.

How to Track Turnip

Vegetable portions and cooking method both change the numbers, so the same turnip can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log turnip accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of turnip?

One cup of cubed turnip contains 36 calories, making it a low-calorie vegetable option for meals and snacks.

Is turnip good for weight loss?

Turnips can be beneficial for weight loss due to their low calorie and high fiber content, which aids in satiety.

Can people with diabetes eat turnip?

People with diabetes can include turnips in their diet, as they have a glycemic index of about 62 and a glycemic load of around 4.

How much vitamin C is in turnip?

Turnips are a good source of vitamin C, providing 27.3 mg per cup, which contributes to immune function and skin health.

Is turnip high in sugar?

Turnips contain 4.9 g of sugar per cup, which is relatively low compared to many other vegetables and fruits.

Are turnips a good low-carb potato substitute?

Turnips can serve as a low-carb substitute for potatoes, with only 8.4 g of carbs per cup compared to higher-carb potato options.

Key Takeaways

• Turnip has 36 calories per 1 cup cubed (130 g).
• Each serving contains 1.2 g of protein.
• Turnip offers 2.3 g of fiber, aiding digestion.
• It provides 27.3 mg of vitamin C, fulfilling 30% of daily value.
• Turnip has a glycemic index of about 62.
• The vegetable contains 4.9 g of sugar per cup.