Are Turnips Keto and Carbs in Turnips
on May 18, 2023
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If you are following a ketogenic diet, you may be wondering whether turnips are a good option for you. Turnips are a root vegetable that is often used in soups, stews, and other dishes. In this post, we will explore whether turnips are keto-friendly and how many carbs they contain.
What Are Turnips?
Turnips are cruciferous root vegetable that is high in fiber and low in calories. They are an excellent source of vitamins C and K, as well as folate and potassium.
Turnips have a slightly sweet and earthy flavor, and are often used in dishes such as roasted vegetables, soups, and stews.
Are Turnips Keto?
Yes, turnips are keto-friendly. They are low in carbs, which makes them a good option for those following a ketogenic diet. However, it is important to be mindful of portion sizes, as too many turnips can push you over your daily carb limit.
How Many Carbs In Turnips?
According to the USDA, one cup (130g) of cubed raw turnips contains about 8 grams of total carbs.
How Many Net Carbs In Turnips?
One cup of cubed raw turnips contains 6 grams of net carbs. This makes turnips a good option for those following a ketogenic diet, as they are relatively low in carbs.
| Serving Size | Total Carbs | Net Carbs |
| 1 Cup (130g) | 8 grams | 6 grams |
| 1 Slice (15g) | 0.9 grams | 0.7 grams |
| 1 Small (61g) | 4 grams | 3 grams |
| 1 Medium (122g) | 7.8 grams | 5.6 grams |
| 1 Large (183g) | 12 grams | 8.5 grams |
Health Benefits Of Turnips
Turnips are a nutritious vegetable that offers several health benefits.
- They’re high in fiber, which can help promote digestive health and reduce the risk of heart disease.
- Turnips are also a good source of vitamin C, which is important for immune function, and vitamin K, which is essential for healthy bones.
- Additionally, turnips contain antioxidants that can help protect against cellular damage and reduce the risk of chronic disease.
Carbs In Turnip Vs Potatoes
Potatoes are a staple in many diets, but they are not keto-friendly. One cup (150g) of raw potato contains about 26 grams of carbs. In contrast, one cup (130g) of raw turnips contains 8 grams of carbs. This makes turnips a much lower carb option than potatoes.
Carbs In Turnip Vs Carrots
One cup (128g) of raw carrot contains about 12 grams of total carbs. While one cup (130g) of raw turnips contains about 8 grams of total carbs. Turnips have less carbs than carrots, making them a better low-carb option.
Are Turnips A Good Low-Carb Substitute For Potatoes On Keto?
Yes, if you’re looking for a low-carb substitute for potatoes on keto, turnips are a great option. They have a similar texture to potatoes and can be used in many of the same dishes.
You can roast turnips, mash them, or add them to soups and stews. Turnips also have a slightly sweet and earthy flavor that pairs well with a variety of spices.
Keto-Friendly Ways To Incorporate Turnips Into Your Diet
- Roasted Turnips: Cut turnips into small cubes and toss them with olive oil, salt, and pepper. Roast in the oven at 400°F for 20-25 minutes, or until tender and golden brown.
- Turnip Fries: Cut turnips into thin strips and toss them with olive oil, garlic powder, and paprika. Bake in the oven at 400°F for 20-25 minutes, or until crispy and golden brown.
- Turnip Mash: Boil turnips until tender, then mash them with butter, salt, and pepper. Add in some grated Parmesan cheese for extra flavor.
- Turnip Soup: Saute onions and garlic in olive oil, then add in chopped turnips and chicken broth. Simmer until the turnips are tender, then blend with an immersion blender until smooth. Add in some heavy cream for a creamy texture.
Turnips Nutrition Facts (Macros)
Here are the nutrition facts for one cup (130 grams) of chopped raw turnips:
- Carbs: 8 grams
- Fat: 0.1 grams
- Protein: 1 gram
- Calories: 36
FAQs
How Many Carbs Are in 1 Cup of Cooked Turnip?
One cup of cooked turnip contains about 8 grams of total carbs, with 3 grams of fiber. This means that there are only 5 grams of net carbs in one cup of cooked turnips, making them a great low-carb option.
Are White Turnips Keto?
Yes, white turnips are keto-friendly. They’re low in carbs and can be incorporated into a variety of low-carb dishes. White turnips have a slightly sweet and earthy flavor and can be enjoyed roasted, mashed, or added to soups and stews.
Are Turnips High in Fiber?
Yes, turnips are high in fiber, which is an essential nutrient for digestive health. One cup of cooked turnips contains 3 grams of fiber, which can help promote satiety and keep you feeling full for longer.
Are Turnips a Good Source of Vitamins and Minerals?
Yes, turnips are a great source of vitamins and minerals. One cup of cooked turnips contains about 55% of the recommended daily intake of vitamin C, which is important for immune function. Turnips are also high in vitamin K, which is essential for healthy bones, and potassium, which is important for heart health.
What Is the Glycemic Index of Turnips?
The glycemic index (GI) of turnips is low, which means that they do not cause a significant spike in blood sugar levels. This makes turnips a great option for people with diabetes or those looking to manage their blood sugar levels.
Are Turnips Healthy?
Yes, turnips are a healthy vegetable that has several health benefits. They are low in calories, high in fiber, and a good source of vitamins and minerals. Turnips also contain antioxidants that can help protect against cellular damage and reduce the risk of chronic disease.
Are They a Good Choice for People with Diabetes?
Yes, turnips can be a good choice for people with diabetes. They are low in carbs and have a low glycemic index, which means that they can help manage blood sugar levels.
Are Turnips Good for Weight Loss?
Yes, turnips can be a great choice for weight loss. They are low in calories and high in fiber, which can help promote satiety and reduce calorie intake. Additionally, turnips can be used as a low-carb substitute for higher-carb vegetables, such as potatoes.
Best Keto Turnips Recipes
Keto Turnip Fries
This recipe uses turnips as a low-carb alternative to potato fries. The turnips are cut into fries, tossed in olive oil and seasonings, and baked in the oven until crispy.
- Net Carbs: 6 g
- Total Carbs: 8 g
- Calories: 82
- Fat: 5 g
- Protein: 1 g
Keto Mashed Turnip
This recipe transforms turnips into a creamy and delicious mashed side dish. The turnips are boiled until tender, mashed with butter and cream cheese, and seasoned with garlic and herbs.
- Net Carbs: 6 g
- Total Carbs: 8 g
- Calories: 133
- Fat: 11 g
- Protein: 1 g
Keto Beef Stew with Turnip
This hearty and comforting beef stew uses turnips as a low-carb alternative to potatoes. The stew is made with tender beef, turnips, carrots, and a savory broth.
- Net Carbs: 6 g
- Total Carbs: 9 g
- Calories: 341
- Fat: 20 g
- Protein: 31 g
Keto Scalloped Turnips
This recipe takes the classic comfort food dish of scalloped potatoes and gives it a keto twist using turnips. The turnips are thinly sliced, layered with a creamy cheese sauce, and baked in the oven until tender.
- Net Carbs: 5 g
- Total Carbs: 6.9 g
- Calories: 267
- Fat: 20.7 g
- Protein: 12.3 g
Keto Air Fryer Turnips
This recipe uses an air fryer to create crispy and flavorful turnips with a keto-friendly twist. The turnips are tossed in olive oil and seasonings then air-fried until golden brown and crispy.
- Net Carbs: 4 g
- Total Carbs: 6 g
- Calories: 90
- Fat: 7 g
- Protein: 1 g
Keto Potato Salad with Turnips
This is a low-carb version of a classic potato salad, using turnips as a substitute for potatoes. The turnips are boiled until tender, tossed in a creamy dressing with dill pickle, onion, and hard-boiled eggs.
- Net Carbs: 4 g
- Total Carbs: 5 g
- Calories: 107
- Fat: 8 g
- Protein: 2 g
Keto Hasselback Turnips
This is a unique and elegant way to enjoy turnips. The turnips are sliced and roasted until tender, then topped with garlic, butter, and cheese for a delicious and flavorful side dish.
- Net Carbs: 5 g
- Total Carbs: 7 g
- Calories: 131
- Fat: 12 g
- Protein: 1 g
Keto Roasted Turnips
This is a simple and delicious way to enjoy turnips. The turnips are roasted in the oven with olive oil, thyme, salt, and pepper until tender and caramelized.
- Net Carbs: 6.2 g
- Total Carbs: 8.7 g
- Calories: 98
- Fat: 7 g
- Protein: 1 g
Keto Turnip Soup
This creamy and comforting soup uses turnips as a low-carb substitute for potatoes. The turnips are seasoned, boiled in chicken broth until tender, then blended for a delicious and satisfying soup.
- Net Carbs: 9 g
- Total Carbs: 12 g
- Calories: 116
- Fat: 6 g
- Protein: 2 g
Conclusion
To conclude, turnips are a nutrient-dense vegetable that can be a great addition to a low-carb diet. They are low in carbs, high in fiber, and a good source of vitamins and minerals. Turnips can be enjoyed cooked or raw and can be incorporated into a variety of dishes. They are also a great option for people with diabetes or those looking to manage their blood sugar levels.
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Keto Turnip Fries Recipe
Ingredients
- 2 medium-sized turnips
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika
- salt and pepper , to taste
Instructions
- Preheat your oven to 425°F.
- Peel the turnips and cut them into thin, even strips, like fries.
- In a large mixing bowl, combine the turnip fries with the olive oil, garlic powder, paprika, salt, and pepper. Toss well to coat evenly.
- Spread the turnip fries in a single layer on a baking sheet lined with parchment paper.
- Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the fries are golden brown and crispy.
- Serve the keto turnip fries hot and enjoy!
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
