Turnips are a low-calorie root vegetable that often get overlooked in daily protein tracking. While they are not a protein powerhouse, knowing exactly how much protein is in your serving helps you build accurate meal logs and balanced plant-focused menus. This calculator converts your turnip portion into protein grams, estimated calories, and a percentage of your daily protein target — whether you are eating them raw in a salad, roasted, or boiled and mashed.
The math is simple: standard nutrition data list turnip protein per 100 g raw at about 0.9 grams, and boiled turnips at about 0.7 grams. Just enter your portion weight (or tap a quick preset like “1 medium turnip”), optionally override with a product label value, and the tool breaks down protein content, calories, and protein density per 100 kcal. Great for meal prep, calorie counting apps, and anyone curious about where plant foods fit into their daily macros.
🥬 Turnip Protein Per 100g Calculator
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How This Calculator Works
Turnip protein values in this tool are based on standard USDA FoodData Central entries. A raw turnip contains roughly 0.90 g of protein per 100 g, while boiled, drained turnips contain about 0.71 g per 100 g. The calculator uses these as defaults, applies your serving weight, and also estimates calories using the same per-100 g approach (about 28 kcal per 100 g raw and 22 kcal per 100 g boiled). From those two numbers it derives protein density, or grams of protein per 100 kcal, which is useful when you compare how efficiently foods supply protein for the calories they cost.
If you enter a custom protein value in the optional field, the calculator uses that number instead of the default for the selected preparation. This is handy when a brand label or a specific nutrient database lists a value that differs from the standard. The daily-value percentage is based on a 50 g reference protein intake, a common benchmark used on nutrition labels.
Step-by-Step Guide
- Choose your preparation: raw fresh turnip or boiled, drained turnip.
- Enter the serving weight in grams. If you do not have a scale, use the quick preset buttons: 100 g, 1 cup cubed (about 130 g), 1 medium turnip (about 122 g), or 1 large turnip (about 183 g).
- Optionally type a custom protein-per-100 g value from the package label; leave it blank to use the built-in defaults.
- Click Calculate. The result panel shows total protein, estimated calories, protein per 100 kcal, and the percent of a 50 g daily reference.
- Press Reset to clear all fields and start a new portion.
Reference Table: Protein in Common Turnip Portions
The table below uses average portion weights. Actual turnips vary in size, so weighing your serving with a food scale gives the most accurate result.
| Portion | Approx. Weight | Raw Protein | Boiled Protein |
|---|---|---|---|
| 100 g | 100 g | 0.90 g | 0.71 g |
| Half cup cubed | 65 g | 0.59 g | 0.46 g |
| 1 cup cubed | 130 g | 1.17 g | 0.92 g |
| 1 small turnip | 85 g | 0.77 g | 0.60 g |
| 1 medium turnip | 122 g | 1.10 g | 0.87 g |
| 1 large turnip | 183 g | 1.65 g | 1.30 g |
Factors That Affect Accuracy
Several things can make the protein content of your actual turnip differ from the database average:
- Cultivar and growing conditions. Variety, soil, and season can change protein levels by small amounts.
- Cooking method. Boiling in water can leach soluble proteins and affects the weight-to-volume relationship, which is why this tool separates raw and boiled values.
- Weighing method. Cup measures are approximate; a scale in grams is far more reliable. Also decide whether to weigh trimmed or untrimmed roots.
- Label values. Commercial products may use their own tested values; use the custom field when available.
Frequently Asked Questions
Is turnip a good source of protein? No. Turnips are very low in protein; a medium raw turnip provides only about 1.1 g. They are better appreciated for water, fiber, vitamin C, and potassium. If you are aiming for a higher-protein plant-based plate, combine turnips with legumes, tofu, eggs, or grains.
Should I weigh turnips raw or cooked? Weigh them in the same state you log. Raw turnip and boiled turnip have different per-100 g protein values because cooking changes water content and density. If you track cooked portions, use the boiled setting; if you track raw ingredients, use the raw setting. The absolute amount of protein in the piece stays nearly the same, but the per-100 g concentration changes.
Why does my package label list a different value? Brands, cultivars, and testing methods vary. USDA nutrient averages are useful for general planning, but a package label that states a specific protein amount should take priority. Enter that number in the custom field to personalize the calculation. For overall macro tracking, you can also use the protein calorie calculator to see how turnips fit into your daily protein and calorie budget.
Tips for Turnip Lovers
- Roasting, steaming, or mashing turnips barely changes their protein content; the per-100 g value shifts mainly due to water loss or gain.
- Pair turnips with a plant protein source like chickpeas, lentils, or quinoa to make a more satisfying, macro-balanced meal.
- Do not discard the greens: raw turnip greens contain more protein per 100 g than the root, so add a handful to soups or stir-fries.
- If you are on a calorie-restricted diet, the low calorie density of turnips makes them a useful volume food, but count on other foods for adequate protein.
- For highest accuracy, use a digital kitchen scale and log the weight in grams before preparing your recipe.