Turnip: Nutritional Value, Uses, Benefits, Side Effects & More

Reviewed by experts

turnip - Livayur
Turnip (Brassica rapa) is a versatile root vegetable found mostly in temperate climates across the globe and is known for its white, fleshy taproot. Turnip is also known for its distinctive flavor and crunchy texture and comes with a creamy white color and a purple top. Besides being a popular ingredient in various cuisines, turnips offer several health benefits. [1] This article aims to explore what is turnip, the nutritional value of turnips, their culinary uses, potential health advantages, as well as possible side effects, providing a comprehensive understanding of this remarkable vegetable.

Nutritional Value of Turnips

Turnips are a rich source of essential nutrients, including vitamins, minerals, and dietary fiber. From just 100 gm of turnip, one can gain a world of nutrition while also being low in calories (28 calories), including:

  • 2 grams of dietary fiber
  • 0.1-gram fat
  • 6.7 grams of carbohydrate
  • 0.6-gram protein
  • 1.1 milligrams riboflavin
  • 0.4 milligram thiamine
  • 0.08 milligram Vitamin B6
  • 16 milligrams of Vitamin C
  • 20 micrograms of folate
  • 50 milligrams of calcium, phosphorous, and iron
  • 8 milligrams of magnesium
  • 280 milligrams of potassium
  • 18 milligrams of sodium [2]

Uses Of Turnip in Cooking

uses Of turnip
Turnips offer culinary versatility and can be prepared in numerous ways. Here are a few popular cooking methods and dishes that incorporate turnips:

  • Steaming
  • Boiling
  • High-pressure cooking [3]
  • Normal cooking
  • Pickles
  • As mixed and diced frozen vegetable
  • Turnip tops are also eaten as an early spring green vegetable [6]

Health Benefits of Turnips

Turnips benefit your health in many ways, including:

Eye Health:

Turnip vegetable is a rich source of the antioxidant lutein. This makes it aid in keeping the eyes healthy and wards off problems like macular degeneration as well as cataract.

Digestive Health:

The fiber in turnips supports healthy digestion by lowering the risk of intestinal problems and reducing pressure and inflammation in the colon. Furthermore, turnips help make bowel movements easier, absorb the water in the colon, and cut the prevalence of diverticulitis flares.

Heart Health:

The potassium content in turnips helps regulate blood pressure levels, reducing the risk of cardiovascular diseases. Apart from this, turnip benefits are also due to the presence of high dietary nitrates that control the sticking of platelets in the blood. [1]

Cancer Prevention:

Turnips belong to the cruciferous vegetable family, known for their potential cancer-protective properties. The sulfur-containing compounds in the vegetable reduce the risk of certain cancers, thus adding to the turnip benefits. [1]

Bone Health:

turnip benefits - bone health
Turnips contain considerable amounts of calcium vital for maintaining healthy bones. It reduces the chances of bone-weakening diseases like osteoporosis. [1]

Side Effects of Turnips

While turnip vegetable offers numerous health benefits, some individuals may experience certain side effects or need to take precautions:

Allergic Reactions:

Some individuals may suffer from allergic reactions on consuming turnips or other vegetables in the Brassica family. Allergic reactions may manifest as skin rashes or abdominal symptoms. [4]

Goitrogenic Effects:

Turnips, like other cruciferous vegetables, contain compounds called goitrogens. In large quantities, goitrogens can disrupt the functioning of your thyroid gland and may be problematic for individuals with thyroid conditions. However, moderate consumption of turnips is generally considered safe. [5]


1. Do turnips cause gas and bloating?

Yes, excessive consumption of turnips can cause gas, bloating, or digestive discomfort in some individuals. This is mainly due to the high fiber content of turnips and the presence of certain carbohydrates that can be difficult to digest.

2. How does Turnip fit into the Ayurvedic system of medicine?

Turnip is known to help significantly reduce kapha dosha and can help one feel energized and nourished. It works in accordance with specific body types’ needs and helps deal with specific imbalances that one may be working with at any given time. A healthy preparation of turnips that can aid in this is by peeling and chopping the turnips, boiling them in water for about an hour, mashing them, and continuing to cook them for another hour. Mix the preparation with ghee and consume it to gain its maximum benefits.

3.What is the basic turnip meaning?

To explain turnip meaning, it is a small, round, and white root vegetable with a purple-shaded top that has a sweet taste and a strong pungent aroma.


Turnip is a versatile and nutritious root vegetable that is considered extremely beneficial with various biological activities and has great potential for both medicine and food. Their high vitamin and mineral content, along with their fiber-rich nature, make them an excellent addition to a balanced diet. From supporting weight management and digestive health to potentially reducing the risk of certain cancers, turnips offer a range of turnip benefits. In this article, we have explored the turnip meaning, its various uses, and significant advantages that can help one embrace the flavors and benefits of turnips to enhance culinary experiences and overall well-being.

Disclaimer: This article is written from a health and wellness perspective and is not medical advice. Kindly seek the help of a certified medical practitioner before initiating any treatment.


  1. Turnip and Health
  2. Turnip (Brassica Rapus L.): a natural health tonic
  3. A Critical Review on Phytochemical Profile and Biological Effects of Turnip ( Brassica rapa L.)
  4. Turnip rape and oilseed rape are new potential food allergens in children with atopic dermatitis
  5. Various Possible Toxicants Involved in Thyroid Dysfunction: A Review
  6. Turnip- An Overview

Dr. Deepa Kadam

Dr. Deepa has over 25 years of experience making her one of the notable medical professionals in the field of Ayurveda with expertise in Ayurvedic pharmacology.