Turnip greens, cooked
Checked by us One serving: 85 g (about ⅔ cup chopped) · 17 kcal
Lots of vitamin K1, vitamin A and vitamin C. Rich in 1 more nutrient: see Good for.
Nothing to watch for most people so far.
On warfarin? Keep your vitamin K steady. Worth knowing for some people: uncooked frozen vegetables.
Good for
How we counted this
What one serving (85 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Vitamin K1
Your blood needs it to clot.
Learn more
312 µg in one serving: 260% of the 120 µg a day men need, 347% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A lot
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
324 µg in one serving: 36% of the 900 µg a day men need, 46% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A lot
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
23.3 mg in one serving: 26% of the 90 mg a day men need, 31% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- A lot
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
100 µg in one serving: 25% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
18 more nutrients below “a lot”
- Some
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.15 mg in one serving: 12% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Some
Calcium
Builds your bones and teeth.
Learn more
116 mg in one serving: 12% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Some
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
1.6 mg in one serving: 11% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
2.98 g in one serving: 8% of the 38 g a day men need, 12% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
173 mg in one serving: 5% of the 3,400 mg a day men need, 7% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.06 mg in one serving: 5% of the 1.3 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
18.7 mg in one serving: 5% of the 400 mg a day men need, 6% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.63 mg in one serving: 4% of the 16 mg a day men need, 5% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.68 mg in one serving: 9% of the 8 mg a day men need, 4% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
54.4 mg in one serving: 3% of the 1,600 mg a day men need, 5% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.04 mg in one serving: 3% of the 1.2 mg a day men need, 4% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
0.97 g in one serving: 2% of the 56 g a day men need, 2% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0.77 µg in one serving: 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.12 mg in one serving: 1% of the 11 mg a day men need, 2% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
0.26 mg in one serving: under 1% of the 550 mg a day men need, under 1% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Cadmium
Nothing to watchYou’d need about 3.2 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 2.3 µg
How we got this
A serving a day adds 13% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 80% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 6,500 g a week would reach the limit.
Why this rating: Eating it daily comes to 595 g a week, which stays within the 1,900 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 13% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade B
Checked for lead: fine at normal amounts.
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.3% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.09 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Lower bound 1.1, upper bound about 4.2 µg/kg (the upper bound worked out by Foodtopsy: 1.1 + 21/27 x the 4 µg/kg reporting limit); adds 0.3-1.0% to EFSA's average adult intake (35 µg/day at 70 kg), so no cap. 78% of samples were below detection, so both bounds are shown.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade B
For some people
Health Canada: most frozen packaged vegetables need to be cooked; PHAC lists uncooked frozen packaged vegetables among higher-risk foods for listeriosis, naming people with weakened immune systems, adults 60 and over, and pregnant people as most at risk
For people on warfarin, as the label puts it: keep vitamin K intake consistent, not avoid. Listed vitamin K: SR Legacy 170466 boiled 367.6 µg/100 g, about 312 µg per 85 g (a calculated value with no data points); raw 251 µg/100 g (SR 170061); frozen boiled 518.9 µg/100 g (SR 170469).
Learn more
Eat a steady amount, not none. This line goes on every food whose serving gives 10% or more of the daily vitamin K; a few foods below that carry it too, where a source names them. One serving here has about 312 µg of vitamin K1.
Worth knowing
No limit applies, so none is rated.
Sugar
0.5 g of sugar in a 85 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 2
Noted for context, or not measured in this food yet.
Shown as context: no agency basis exists for goitrogens, so nothing is rated. Boiling lowers glucosinolates (not measured here).
Not measured in this food yet. Not rated: nitrate is shown as context, never scored, and there is no measured figure for turnip greens; none is borrowed from kale or Chinese cabbage.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 85 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More vitamin A
Carrots, raw710 µg in 85 g (this food: 324 µg) · but less vitamin K1 and vitamin C
More vitamin C
Red pepper, raw109 mg in 85 g (this food: 23.3 mg) · but less vitamin K1 and vitamin A
Green pepper, raw84.6 mg in 85 g (this food: 23.3 mg) · but less vitamin K1 and vitamin A
Amounts as listed, not adjusted for how much gets in.
For vitamin K1: Mustard greens, cooked would lead, in the same 85 g, but is left out (not tested for contaminants yet).
Spinach, cooked would lead this list, but it’s left out (Cadmium: go easy · lots of oxalate, more than its own calcium can bind).
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Spinach, cooked would lead this list, but it’s left out (Cadmium: go easy · lots of oxalate, more than its own calcium can bind).
Building muscle: more protein and more calories, per 100 g. In a typical diet most protein comes from other foods; among vegetables, these help most.
Green peas, cooked5.2 g protein · 78 kcal per 100 g
Broccoli, cooked3.1 g protein · 28 kcal per 100 g
Kale, cooked2.9 g protein · 36 kcal per 100 g
Why some foods aren’t suggested
Left out: Mustard greens, cooked (not tested for contaminants yet).
Left out: Spinach, cooked (Cadmium: go easy · lots of oxalate, more than its own calcium can bind).
Left out: Edamame, cooked (not tested for contaminants yet).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Turnip greens, cooked
How the serving was set: 85 g (Health Canada V.1, vegetables without sauce; '85 g fresh or frozen')
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.064 g | 0.05 g | 0.32 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Calcium | 137 mg | 116.45 mg | 685 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 98 mg | 83.3 mg | 490 mg | second database · not used | UK food tables (CoFID 2021) #13-392 | C | |
| 137 mg | 116.45 mg | 685 mg | copy of USDA · not used | Canadian Nutrient File 2026 #2264 | C | |
| Carbohydrate | 4.36 g | 3.71 g | 21.8 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Choline | 0.3 mg | 0.26 mg | 1.5 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Energy | 20 kcal | 17 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Fat | 0.23 g | 0.2 g | 1.15 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Fatty acids, total saturated | 0.053 g | 0.05 g | 0.27 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Fibre | 3.5 g | 2.98 g | 17.5 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Folate | 118 µg | 100.3 µg | 590 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 120 µg | 102 µg | 600 µg | second database · not used | UK food tables (CoFID 2021) #13-392 | C | |
| Iron | 0.8 mg | 0.68 mg | 4 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 3.1 mg | 2.64 mg | 15.5 mg | second database · not used · 3.9× | UK food tables (CoFID 2021) #13-392 | C | |
| Magnesium | 22 mg | 18.7 mg | 110 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 10 mg | 8.5 mg | 50 mg | second database · not used · 2.2× | UK food tables (CoFID 2021) #13-392 | C | |
| Niacin (B3, niacin equivalents) | 0.744 mg | 0.63 mg | 3.72 mg | listed used | Canadian Nutrient File 2026 #2264 | C |
| Phosphorus | 29 mg | 24.65 mg | 145 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 45 mg | 38.25 mg | 225 mg | second database · not used | UK food tables (CoFID 2021) #13-392 | C | |
| Potassium | 203 mg | 172.55 mg | 1,015 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 78 mg | 66.3 mg | 390 mg | second database · not used · 2.6× | UK food tables (CoFID 2021) #13-392 | C | |
| Protein | 1.14 g | 0.97 g | 5.7 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| 2.7 g | 2.3 g | 13.5 g | second database · not used · 2.4× | UK food tables (CoFID 2021) #13-392 | C | |
| Riboflavin (B2) | 0.072 mg | 0.06 mg | 0.36 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 0.2 mg | 0.17 mg | 1 mg | second database · not used · 2.8× | UK food tables (CoFID 2021) #13-392 | C | |
| Selenium | 0.9 µg | 0.77 µg | 4.5 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Sodium | 29 mg | 24.65 mg | 145 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 7 mg | 5.95 mg | 35 mg | second database · not used · 4.1× | UK food tables (CoFID 2021) #13-392 | C | |
| Sugars | 0.53 g | 0.45 g | 2.65 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| 0.1 g | 0.09 g | 0.5 g | second database · not used · 5.3× | UK food tables (CoFID 2021) #13-392 | C | |
| Thiamin (B1) | 0.045 mg | 0.04 mg | 0.23 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 0.06 mg | 0.05 mg | 0.3 mg | second database · not used | UK food tables (CoFID 2021) #13-392 | C | |
| Vitamin A | 381 µg | 323.85 µg | 1,905 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-392 | C | |
| Vitamin B6 | 0.18 mg | 0.15 mg | 0.9 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 0.18 mg | 0.15 mg | 0.9 mg | second database · not used | UK food tables (CoFID 2021) #13-392 | C | |
| Vitamin C | 27.4 mg | 23.29 mg | 137 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 40 mg | 34 mg | 200 mg | second database · not used | UK food tables (CoFID 2021) #13-392 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-392 | C | |
| Vitamin E | 1.88 mg | 1.6 mg | 9.4 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 2.87 mg | 2.44 mg | 14.35 mg | second database · not used | UK food tables (CoFID 2021) #13-392 | C | |
| Vitamin K1 | 367.6 µg | 312.46 µg | 1,838 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Water | 93.2 g | 79.22 g | 466 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| 92.8 g | 78.88 g | 464 g | second database · not used | UK food tables (CoFID 2021) #13-392 | C | |
| Zinc | 0.14 mg | 0.12 mg | 0.7 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 0.4 mg | 0.34 mg | 2 mg | second database · not used · 2.9× | UK food tables (CoFID 2021) #13-392 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 4,575 µg | 3,888.75 µg | 22,875 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 6,000 µg | 5,100 µg | 30,000 µg | second database · not used | UK food tables (CoFID 2021) #13-392 | C | |
| Copper | 0.253 mg | 0.22 mg | 1.27 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 0.09 mg | 0.08 mg | 0.45 mg | second database · not used · 2.8× | UK food tables (CoFID 2021) #13-392 | C | |
| Ash | 1.07 g | 0.91 g | 5.35 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Energy | 84 kj | 71.4 kj | 420 kj | listed used | US food database (USDA SR Legacy) #170466 | C |
| Vitamin A, IU | 7,625 iu | 6,481.25 iu | 38,125 iu | listed used | US food database (USDA SR Legacy) #170466 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #170466 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Folate, food | 118 µg | 100.3 µg | 590 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Folate, DFE | 118 µg | 100.3 µg | 590 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Tryptophan | 0.02 g | 0.02 g | 0.1 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Threonine | 0.063 g | 0.05 g | 0.32 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Isoleucine | 0.059 g | 0.05 g | 0.3 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Leucine | 0.105 g | 0.09 g | 0.53 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Lysine | 0.074 g | 0.06 g | 0.37 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Methionine | 0.026 g | 0.02 g | 0.13 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Cystine | 0.013 g | 0.01 g | 0.07 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Phenylalanine | 0.07 g | 0.06 g | 0.35 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Tyrosine | 0.044 g | 0.04 g | 0.22 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Valine | 0.078 g | 0.07 g | 0.39 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Arginine | 0.072 g | 0.06 g | 0.36 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Histidine | 0.028 g | 0.02 g | 0.14 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Alanine | 0.078 g | 0.07 g | 0.39 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Aspartic acid | 0.121 g | 0.1 g | 0.61 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Glutamic acid | 0.156 g | 0.13 g | 0.78 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Glycine | 0.069 g | 0.06 g | 0.35 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Proline | 0.054 g | 0.05 g | 0.27 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Serine | 0.047 g | 0.04 g | 0.24 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| SFA 8:0 | 0.001 g | 0 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| SFA 10:0 | 0.001 g | 0 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| SFA 12:0 | 0.001 g | 0 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| SFA 14:0 | 0.002 g | 0 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| SFA 16:0 | 0.041 g | 0.03 g | 0.21 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| SFA 18:0 | 0.007 g | 0.01 g | 0.04 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| MUFA 18:1 | 0.004 g | 0 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| PUFA 18:2 | 0.028 g | 0.02 g | 0.14 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| PUFA 18:3 | 0.064 g | 0.05 g | 0.32 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| MUFA 16:1 | 0.011 g | 0.01 g | 0.05 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Fatty acids, total monounsaturated | 0.015 g | 0.01 g | 0.08 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Fatty acids, total polyunsaturated | 0.091 g | 0.08 g | 0.45 g | listed used | US food database (USDA SR Legacy) #170466 | C |
| Lutein + zeaxanthin | 8,440 µg | 7,174 µg | 42,200 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Manganese | 0.337 mg | 0.29 mg | 1.69 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| Niacin (B3, preformed) | 0.411 mg | 0.35 mg | 2.05 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 0.5 mg | 0.43 mg | 2.5 mg | second database · not used | UK food tables (CoFID 2021) #13-392 | C | |
| Pantothenic acid (B5) | 0.274 mg | 0.23 mg | 1.37 mg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 0.27 mg | 0.23 mg | 1.35 mg | second database · not used | UK food tables (CoFID 2021) #13-392 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170466 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-392 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Cadmium · Nothing to watch: under the limit · A daily serving adds 13% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · B
- Goitrogens (glucosinolates) · Context · Shown as context: no agency basis exists for goitrogens, so nothing is rated. Boiling lowers glucosinolates (not measured here). · PubMed 35159500 · B
- Lead · Nothing to watch: doesn’t double average intake · Lower bound 1.1, upper bound about 4.2 µg/kg (the upper bound worked out by Foodtopsy: 1.1 + 21/27 x the 4 µg/kg reporting limit); adds 0.3-1.0% to EFSA's average adult intake (35 µg/day at 70 kg), so no cap. 78% of samples were below detection, so both bounds are shown. · US FDA Total Diet Study (2018–2020) · B
- Nitrate · Not rated yet · Not rated: nitrate is shown as context, never scored, and there is no measured figure for turnip greens; none is borrowed from kale or Chinese cabbage. · EFSA 2008
- Uncooked frozen vegetables · Worth knowing · Health Canada: most frozen packaged vegetables need to be cooked; PHAC lists uncooked frozen packaged vegetables among higher-risk foods for listeriosis, naming people with weakened immune systems, adults 60 and over, and pregnant people as most at risk · Health Canada, Produce safety · A
- Vitamin K and warfarin · Worth knowing · For people on warfarin, as the label puts it: keep vitamin K intake consistent, not avoid. Listed vitamin K: SR Legacy 170466 boiled 367.6 µg/100 g, about 312 µg per 85 g (a calculated value with no data points); raw 251 µg/100 g (SR 170061); frozen boiled 518.9 µg/100 g (SR 170469). · FDA 2017 · A
Sources
- Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - EFSA CONTAM Panel (2008) Nitrate in vegetables. EFSA Journal 689 · doi:10.2903/j.efsa.2008.689
efsa-2008-nitrate· full text read · EFSA Journal: CC BY-ND 4.0 - COUMADIN (warfarin sodium) prescribing information, FDA-hosted label 2017 (PDF header: 'This label may not be the latest approved by FDA')
fda-coumadin-label-2017· full text read · Product label (manufacturer copyright); FDA-hosted - US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
fda-tds-fy2018-2020· dataset · US government work (17 USC 105), public domain - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Produce safety (General food safety tips)
hc-produce-safety· page · Government of Canada terms (Crown copyright; not OGL) - Camara-Martos F, Obregon-Cano S, de Haro-Bailon A. Glucosinolates, Ca, Se contents, and bioaccessibility in Brassica rapa vegetables obtained by organic and conventional cropping systems. Foods 2022;11(3):350 · doi:10.3390/foods11030350 · PMID 35159500
pmid:35159500· full text read · CC BY 4.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.