Are Turnips Keto-Friendly?
Yes, turnips are keto-friendly! These root vegetables are a great addition to a keto diet due to their low net carb content—about 4.63 grams per 100 grams. For those following a strict keto diet, where daily carb intake is typically limited to 20 grams or less, turnips can easily fit within that range.
Turnips aren’t just low in carbs; they also provide a variety of nutritional benefits, such as vitamins, minerals, and fiber. If you’re tired of the same keto-friendly options like cauliflower and looking for something different, turnips can bring a refreshing change to your meals.
TL;DR
Are Turnips Keto-Friendly?
Turnips on a kitchen counterTurnips on a kitchen counter
Indeed, turnips are keto-friendly. The net carb count of turnips is 4.63 grams per 100 grams, which makes them suitable for a ketogenic diet.
The ketogenic diet primarily emphasizes low-carb, high-fat foods. The fact that turnips only contain 4.63 grams of carbs per 100 grams is what makes them a keto-compatible food. This moderate carb count allows turnip to fit within the daily carb limit of a typical ketogenic diet, which is usually around 20 to 50 grams of net carbs per day.
Can You Have Turnips on a Strict Keto Diet?
Yes, turnips can fit into a strict keto diet. With just 4.63 grams of net carbs per 100 grams, turnips are low enough in carbohydrates to be included even in carb-restricted keto plans. They're versatile and can be prepared in many ways—roasted, mashed, or boiled—making them a convenient alternative to potatoes.
Carbs In Turnips
Turnips contain 4.63 grams of net carbs per 100 grams, making them an ideal vegetable for keto. This low carb count allows for flexibility in meals while keeping you within your daily carbohydrate limits. Whether you’re adding them to a stew or making a side dish, you won’t have to worry about spiking your carbs with this keto vegetable.
Turnips Nutrition Facts
A 100g serving of turnips provides a robust mix of both macro and micronutrients. These root vegetables pack a whopping 28 calories, mainly composed of 6.43g of carbohydrates, including 1.8g of dietary fiber. They contain a minimal 0.10g of fat, making them an excellent low-fat food option.
Turnips also boast a 1.10g protein content, contributing to its nutritive value. Additionally, they have a water content of 89.58g, keeping you hydrated.
On the micronutrient front, turnips are a notable source of Vitamin C, with a generous 21mg per 100g serving. They also contain a range of other essential vitamins, including small amounts of Vitamin B6, Folate, and Niacin.
Turnips contain 11mg of Calcium and 0.30mg of Iron. These also have Magnesium, Phosphorus, Potassium, and Zinc.
| Nutrient Name | Amount and Unit per 100g |
|---|---|
| Net Carbs | 4.63g |
| Carbohydrate, by difference | 6.43g |
| Fiber, total dietary | 1.8g |
| Total fats | 0.1g |
| Protein | 0.9g |
| Sodium, Na | 67.0mg |
| Potassium, K | 191.0mg |
| Magnesium, Mg | 11.0mg |
| Calcium, Ca | 30.0mg |
| Vitamin B-6 | 0.09mg |
| Vitamin C, total ascorbic acid | 21.0mg |
| Vitamin E (alpha-tocopherol) | 0.03mg |
| Vitamin K1 | 0.1ug |
| Copper, Cu | 0.08mg |
| Iron, Fe | 0.3mg |
| Phosphorus, P | 27.0mg |
| Selenium, Se | 0.7ug |
| Zinc, Zn | 0.27mg |
| Manganese, Mn | 0.13mg |
| Thiamin | 0.04mg |
| Riboflavin | 0.03mg |
| Niacin | 0.4mg |
| Pantothenic acid | 0.2mg |
| Folate, total | 15.0ug |
| Choline, total | 11.1mg |
| Calories | 28.0kcal |
| Water | 91.87g |
| Tryptophan | 0.01g |
| Threonine | 0.02g |
| Isoleucine | 0.04g |
| Leucine | 0.03g |
| Lysine | 0.04g |
| Methionine | 0.01g |
| Cystine | 0.0g |
| Phenylalanine | 0.02g |
| Tyrosine | 0.01g |
| Valine | 0.03g |
| Arginine | 0.02g |
| Histidine | 0.01g |
| Alanine | 0.04g |
| Aspartic acid | 0.06g |
| Glutamic acid | 0.13g |
| Glycine | 0.02g |
| Proline | 0.03g |
| Serine | 0.03g |
| Fatty acids, total saturated | 0.01g |
| Fatty acids, total monounsaturated | 0.01g |
| Fatty acids, total polyunsaturated | 0.05g |
Health Implications of Turnips on a Keto Diet
Turnips offer multiple health benefits, including dietary fiber, which supports digestion, and vitamin C, which boosts the immune system. While low in carbohydrates, turnips are packed with essential minerals like potassium and magnesium, making them an excellent option for maintaining electrolyte balance on a keto diet.
Turnips also contain oxalic acid, which, in small amounts, can have antioxidant properties and provide additional health benefits. They are great for digestion and help maintain gut health, making them a fantastic addition to a low-carb meal plan.
Incorporating Turnips into Your Keto Meal Plan
- Turnips can be a versatile addition to keto meals. Their mild flavor makes them a great addition to soups, stews, and casseroles. They can also be roasted, stir-fried, or mashed as a low-carb alternative to potatoes.
- Here are some keto-friendly recipe ideas with turnips:
- Roasted Turnips with Garlic Powder and Fresh Herbs: Toss turnip slices in olive oil, garlic powder, and fresh herbs, then roast for 30-40 minutes. This elegant side dish is crispy, flavorful, and perfect for a keto dinner.
- Mashed Turnips with Butter: Boil turnip chunks in salted water for about 20-25 minutes, then mash them with unsalted butter and a touch of cream cheese for a creamy side dish.
- Scalloped Turnips: Slice turnips thinly, layer them in a casserole dish with gruyere cheese, heavy cream, and garlic powder, and bake for 45-50 minutes. This makes an amazing keto casserole that’s rich and satisfying.
- Turnip Fries: Peel turnip sticks, toss with olive oil and kosher salt, and bake on a baking sheet for 20-30 minutes until crispy. These crispy turnip hash browns are a great low-carb snack or side dish.
Keto-Compatible Alternatives for Turnips
- Cauliflower: Cauliflower is a popular keto-friendly alternative to turnips. It has a similar texture and can be used in a variety of dishes like soups, stews, or mashed as a low-carb 'potato' alternative. The net carb content of cauliflower is even lower than turnips, at about 3 grams per 100 grams, making it a great option for stricter keto diets.
- Radishes: Radishes, especially when cooked, can mimic the texture and mild flavor of turnips. They can be used in roasts, stir-fries, or salads. Radishes contain about 2 grams of net carbs per 100 grams, making them an excellent keto-friendly substitute.
- Kohlrabi: Though less common, kohlrabi is another low-carb alternative to turnips. It can be eaten raw, roasted, or added to soups. While the net carb count is slightly higher than turnips, at around 6 grams per 100 grams, it can still fit comfortably within a keto meal plan when consumed in moderation.
Concluding Thoughts on Turnips and Keto
Turnips are a keto-friendly vegetable that offers a lot of nutritional value while keeping carb counts low. Whether you’re following a strict keto diet or a more lenient plan, turnips can be an excellent vegetable choice to add variety and flavor to your meals.
With their low net carb content, versatility in cooking, and rich nutrient profile, turnips can help you stay on track with your keto goals without sacrificing taste. Don't forget to experiment with other keto-friendly vegetables like cauliflower and radishes to keep your meals exciting and nutrient-dense. You might also explore using turnip greens in your keto recipes, as they are packed with nutrients and can be a great addition to soups, stews, or even sautéed as a side dish.
Cast Iron Keto's Editorial and Research Standards
Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.
First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.
When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).
Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.
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