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r Turnips
(Rutabaga)
See also Greens.Nutritional Profile
Energy value (calories per serving): Low
Protein: Moderate
Fat: Low
Saturated fat: Low
Cholesterol: None
Carbohydrates: High
Fiber: High
Sodium: Moderate
Major vitamin contribution: Vitamin A, vitamin C
Major mineral contribution: CalciumAbout the Nutrients in This Food
White turnips and rutabagas (which are members of the same plant fam-
ily) are taproots of plants belonging to the cabbage family (cruciferous
vegetables). The white turnip is a creamy globe, tinged with rose at the
top and capped with greens that may be used on their own as a rich source
of calcium (see greens). The rutabaga is a large globe with bumpy tan skin
and a yellow interior. The outside of the rutabaga is usually waxed to keep
the vegetable from drying out on the way to market.
Both turnips and rutabagas are moderately good sources of fiber,
pectin, and sugars. They have no starch, some protein, a trace of fat, and
no cholesterol.
One-half cup mashed boiled turnips has two grams dietary fiber and
13 mg vitamin C (17 percent of the RDA for a woman, 14 percent of the
RDA for a man). One-half cup mashed boiled rutabaga has 2.2 g dietary
fiber and 22.6 mg vitamin C (30 percent of the RDA for a woman, 25 per-
cent of the RDA for a man).The Most Nutritious Way to Serve This Food
White turnips. Raw or steamed, to preserve the vitamin C. The peeled
raw turnip may be grated into a salad or eaten like an apple.
Rutabagas. Steamed as quickly as possible, to protect the vitamin C.