How Many Calories in a Turnip? Nutrition & Macros
One medium turnip (130 g) has 36 calories
Protein 1.2g · Carbs 8.4g · Fat 0.1g
Turnips are a mild, slightly sweet root vegetable with only 28 kcal per 100 g — a popular low-carb substitute for potatoes in keto and low-calorie diets. They provide a good amount of vitamin C (21 mg per 100 g, 23% of the daily value) and moderate potassium (191 mg). When cooked, turnips become tender and creamy, making them ideal for mashing, roasting, or adding to soups and stews. Here is everything you need to know about turnip calories and macros, based on USDA data. Turnips are approximately 92% water by weight.
117 kJ · per 100g · Water: 91.87 g
Calorie Calculator: Turnip (Raw)
130 g Turnip (Raw) contains 36 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium turnip (130 g) | 36 kcal | 1.2g | 8.4g | 0.1g |
| 1 cup cubed (130 g) | 36 kcal | 1.2g | 8.4g | 0.1g |
| 100 grams | 28 kcal | 0.9g | 6.4g | 0.1g |
Snap a photo — AI counts the calories for you.
Turnip (Raw) — Nutrition Facts
| Turnip (Raw) | per 100g |
|---|---|
| Calories | 28 kcal |
| Protein | 0.9 g |
| Fat | 0.1 g |
| Carbs | 6.43 g |
| Fiber | 1.8 g |
| Sugar | 3.8 g |
| Sodium | 67 mg |
| Potassium | 191 mg |
| Magnesium | 11 mg |
| Phosphorus | 27 mg |
| Vitamin C | 21 mg |
| Vitamin B6 | 0.09 mg |
| Folate | 15 mcg |
| Manganese | 0.134 mg |
| Water | 91.87 g |
Source: USDA FoodData Central (FDC ID: 170465) · Data verified April 2026
Variations
Raw (default)
28 kcal per 100 g. Raw turnip with maximum vitamin C (21 mg). Best for salads, slaws, and snacking. Crisp, slightly peppery flavor when raw, becoming mild and sweet when cooked. Store in a cool, dark place for up to 2 weeks or refrigerate for up to a month.
Mashed (with butter)
~35 kcal per 100 g when mashed with a small amount of butter. A popular keto alternative to mashed potatoes — similar creamy texture at roughly half the calories and one-third the carbs. Boil turnip chunks until soft (15-20 min), then mash with butter and cream. Season with salt, pepper, and nutmeg for the best result. Some recipes mix turnip and cauliflower for extra creaminess.
Dietary Perspectives
For Weight Loss
Turnips are excellent for weight loss — only 28 kcal per 100 g, so a medium turnip (130 g) has just 36 calories. Use as a potato replacement: mashed turnips, turnip fries, roasted turnip cubes — similar texture at roughly one-third the calories of potato (77 kcal per 100 g). The high water content (92%) and decent fiber (1.8 g per 100 g) provide good satiety. A large serving of mashed turnip (200 g) has only 56 kcal compared to 154 kcal for the same amount of mashed potato.
For Athletic Performance
Turnips are not a significant calorie source for athletes — only 28 kcal per 100 g. However, they provide good vitamin C (21 mg per 100 g, 23% DV), which supports immune function and recovery after intense training. Moderate potassium (191 mg) contributes to electrolyte balance. Use turnips as a low-carb side dish to accompany protein sources. They work well in recovery meals when you want volume without excess carbs.
For Keto
Turnips are a great keto potato substitute — only 4.63 g net carbs per 100 g (6.43 g total carbs minus 1.8 g fiber), compared to potato's 15.7 g net carbs. A medium turnip (130 g) has approximately 6 g net carbs, fitting easily within a 20 g daily keto limit. Mash with butter and cream for keto "mashed potatoes". Roast as keto fries. Cube into soups and stews. Much better than potato (17.49 g total carbs per 100 g) for staying in ketosis. The mild flavor absorbs seasonings well, making it very versatile in keto cooking.
Frequently Asked Questions
How many calories are in a turnip?
One medium raw turnip (130 g) contains about 36 calories. Per 100 g, raw turnip has only 28 calories — making it one of the lower-calorie root vegetables. For comparison, a regular potato has 77 kcal per 100 g (nearly 3 times more), while a radish has just 16 kcal per 100 g. The low calorie count comes from its high water content (approximately 92%) and minimal fat (0.1 g per 100 g).
How many carbs are in turnips?
Per 100 g, raw turnip has 6.43 g total carbohydrates, of which 1.8 g is fiber and 3.8 g is sugar. That gives approximately 4.63 g net carbs per 100 g. One medium turnip (130 g) has about 6 g net carbs. This is significantly less than a potato (17.49 g total carbs per 100 g), making turnips a much better option for low-carb and keto diets.
Are turnips healthy?
Yes, turnips are a nutrient-dense, low-calorie vegetable. They are a good source of vitamin C (21 mg per 100 g, 23% DV), which supports immune function and skin health. They also provide potassium (191 mg), phosphorus (27 mg), and magnesium (11 mg). With 1.8 g of fiber per 100 g, they support digestive health. Their high water content (92%) and low calorie density make them excellent for hydration and satiety.
Are turnips a good potato substitute?
Turnips are one of the best low-carb potato substitutes. They have only 28 kcal and 4.63 g net carbs per 100 g, compared to potato's 77 kcal and 15.7 g net carbs. Mashed turnips with butter and cream closely mimic mashed potatoes at a fraction of the carbs and calories. Turnip fries, roasted turnip cubes, and turnip gratin are all popular keto-friendly alternatives to potato dishes. The texture when cooked is slightly less starchy but very similar.
Are turnips good for weight loss?
Turnips are excellent for weight loss. At only 28 kcal per 100 g, a medium turnip (130 g) has just 36 calories. You can eat a large serving of mashed or roasted turnips for far fewer calories than the same amount of potato — about one-third the calories. The fiber (1.8 g per 100 g) and high water content (92%) help you feel full. Use turnips as a volume replacement for potatoes to reduce calorie intake without sacrificing portion size.
Are turnips keto-friendly?
Yes, turnips are a great keto vegetable. Per 100 g, they have 6.43 g total carbs minus 1.8 g fiber = approximately 4.63 g net carbs. One medium turnip (130 g) has about 6 g net carbs, which fits easily within a 20 g daily keto limit. Compare this to a medium potato with about 30 g net carbs. Mashed turnips with butter, turnip fries, and roasted turnip cubes are all popular keto potato replacements.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turnip (Raw) | 28 | 0.9g | 6.43g | 0.1g |
| Potato | 86 | 1.71g | 20.01g | 0.1g |
| Radish (Raw) | 16 | 0.68g | 3.4g | 0.1g |
| Carrot | 41 | 0.93g | 9.58g | 0.24g |
| Cauliflower (Raw) | 25 | 1.92g | 4.97g | 0.28g |
per 100g
Per 100 g, raw turnip has 28 kcal — about one-third the calories of a potato (77 kcal) and nearly double that of a radish (16 kcal). With only 4.63 g net carbs per 100 g versus potato's 15.7 g, turnips are a significantly better option for low-carb diets while providing a similar cooked texture.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
