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Turnips: The Unsung Hero of the Keto Diet

August 31, 2023

In the world of vegetables, some stars shine brighter than others. We’ve all heard the praises sung for kale, spinach, and broccoli. But there’s another veggie out there that doesn’t get the limelight it deserves, especially for those on a ketogenic diet: the turnip.

What are Turnips?

Turnips are root vegetables that have been a staple in the European diet for over a thousand years. While they might look simple and unassuming, they are packed with a multitude of health benefits that can make a significant impact, especially for those following the keto diet.

Turnip Health Benefits for the Keto Diet

  1. Low in Carbohydrates: An essential factor for those on a keto diet is to manage and reduce carb intake. Turnips are an excellent substitute for higher-carb vegetables or grains. For example, mashed turnips can be a wonderful alternative to mashed potatoes.
  2. Rich in Fiber: A single serving of turnips provides a good amount of fiber. Dietary fiber is essential for maintaining gut health and regularity, making turnips an excellent choice for those looking to optimize their digestive health.
  3. Packed with Vitamins and Minerals: Turnips are rich in Vitamin C, a powerful antioxidant that aids in collagen production and supports a healthy immune system. They also contain Vitamin K, essential for bone health and proper blood clotting.
  4. Helps in Weight Management: The fiber content in turnips gives them a low energy density, meaning they provide fewer calories than the same weight of other higher-calorie foods. Including them in your diet can help you feel full with fewer calories, promoting weight loss.
  5. Anti-inflammatory Properties: Turnips have glucosinolates, which are known to have anti-inflammatory properties. Regular consumption can help reduce inflammation in the body, thus leading to better overall health.

Incorporating Turnips in Your Keto Diet

It’s easy to integrate turnips into your daily meals. Here are a few suggestions:

  • Roasted Turnips: Slice them up, toss them in olive oil and your choice of seasonings, and then roast until golden and crisp.
  • Turnip Fries: A healthier alternative to regular fries, cut them into sticks, season, and either bake or fry.
  • Mashed Turnips: Boil them until tender and then mash with butter, cream, salt, and pepper for a comforting side dish.
  • Turnip Soup: Combine with other keto-friendly veggies and some bone broth for a warm, nourishing soup.

Exploring Turnip Varieties

One of the exciting things about turnips is the variety available. Not only does this mean a diverse range of flavors and textures, but it also allows for a broader array of culinary applications.

White Turnips: These are the most common variety. They have a mild flavor, making them perfect for a host of recipes, from raw salads to savory roasts.

Rutabagas: Often mistaken for turnips, rutabagas are a bit larger and have a yellowish hue. They have a sweet and nutty taste, making them ideal for mashes and stews.

Baby Turnips: As the name suggests, these are young turnips harvested before they grow big. They’re sweeter and can be eaten raw or lightly sautéed to retain their delicate flavor.

Purple Top Turnips: These are easily recognizable by their purple-hued tops. They are slightly peppery and are fantastic when roasted or grilled.

Hakurei Turnips: These are a Japanese variety known for their crisp texture and sweet flavor. They’re delicious in salads and can be pickled for an extra kick.

The Greens: Don’t Toss Them!

Another fantastic thing about turnips is that you get a two-for-one deal. The greens on top of turnips are edible and are filled with nutrients. Here’s why you should be including them in your diet:

  • Rich in Vitamins: Turnip greens are a powerhouse of vitamins A, C, and K. They’re also rich in folate, making them heart-healthy.
  • Mineral Boost: They provide essential minerals like calcium for bone health and iron, which helps transport oxygen in the blood.
  • Disease Prevention: With antioxidants like beta-carotene, they help combat oxidative stress and prevent chronic diseases.

You can sauté turnip greens in olive oil with some garlic and chili flakes for a simple side. Alternatively, toss them into soups, stews, or stir-fries for a nutrient-packed addition.

Turnip Nutrition Breakdown

As you venture deeper into the world of turnips, it’s crucial to understand their nutritional profile. This will not only help in achieving your keto goals but will also ensure you’re harnessing all the health benefits these root veggies have to offer.

Nutrition Facts

A standard serving size for turnips is about 100 grams. Here’s a breakdown of the primary nutrients for this serving size:

  • Calories: 28
  • Protein: 0.9 grams
  • Total Fat: 0.1 grams
  • Total Carbohydrates: 6.43 grams
  • Dietary Fiber: 1.8 grams
  • Sugars: 3.8 grams

The low calorie and fat content make turnips an ideal choice for those watching their weight and looking for volume in their meals without packing in the calories.


Turnips are a rich source of various vitamins that play vital roles in the body:

  • Vitamin C: Known for its immune-boosting properties and antioxidant effects.
  • Vitamin K: Critical for blood clotting and bone health.
  • Vitamin E: A potent antioxidant that protects the body’s cells from damage.
  • Vitamin B6: Important for brain development and function, and helps the body make the hormones serotonin and norepinephrine, which influence mood.


Turnips provide a variety of essential minerals:

  • Potassium: Helps regulate blood pressure, fluid balance, and supports nerve and muscle cell functioning.
  • Calcium: Essential for strong bones and teeth, as well as muscle and nerve function.
  • Magnesium: Helps maintain normal nerve and muscle function, supports a healthy immune system, and keeps bones strong.
  • Phosphorus: Works with calcium to build and repair bones and teeth.


As stated, a 100-gram serving of turnips contains about 6.43 grams of carbohydrates. However, it’s essential to note that a significant portion of these carbs come from natural sugars and fiber. For those on the keto diet, understanding net carbs (total carbs minus fiber) is crucial. Therefore, the net carbs for turnips stand at approximately 4.63 grams per 100 grams. This makes turnips a favorable option for those on stricter carb limits.


Fiber is crucial for maintaining a healthy digestive system, regulating blood sugar levels, and keeping you feeling full. Turnips, with their 1.8 grams of dietary fiber per 100 grams, can play a significant role in meeting daily fiber requirements, especially when incorporated into diverse meals.


Turnips, often overlooked in the realm of vegetables, offer not only a versatile culinary profile but also an array of health benefits. For those on the keto diet, turnips are a godsend, allowing for carb-friendly adaptations of classic comfort foods. From their root to their leafy greens, turnips provide an all-around solution for those seeking variety and health on their ketogenic journey.

Turnips are not just versatile in culinary uses but are also nutritionally dense. They offer a broad spectrum of vitamins, minerals, and other essential nutrients while being low in calories and carbs. For those on the keto diet or simply looking to adopt a healthier lifestyle, turnips deserve a prominent place in your meal planning.

So, next time you’re planning your keto meals, don’t forget to add this unsung hero to the list. The health benefits of turnips make them a vital addition to any keto-friendly diet. Dive into the world of turnips and discover a tasty and healthy new dimension to your meals!

Explore turnips, experiment with their varieties, and revel in the delightful flavors and health advantages they bring to your table.

Find more health insights and keto-friendly recipes at AimKetoDiet.com.

AimKetoDiet.com – Your gateway to optimal health on a ketogenic diet.


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