Raw turnip greens have a great nutritional value. They’re very healthy! Canned turnip greens can be bad for you, though. Consume them only in moderation.
Are canned products dangerous?
According to a report by the Center for Environmental Health, there are canned foods that still contain dangerous toxic chemicals. According to the report, about 40% of the tested canned foods contain a dangerous chemical, called BPA.[1]
Exposure to BPA has been linked to many types of cancer, diabetes, obesity and heart disease!
Additionally, according to another study, canned foods may contain carcinogens.[2]
Extra salt in canned products is bad for you
Most canned foods are packed with salt. Salt is the cheapest way to preserve the food. Also, it’s used as a cheap seasoning. But, excessive salt intake has been linked to many diseases, such as cardiovascular disease, obesity and high blood pressure!
According to the American Heart Association, we shouldn’t consume more than 2,300 mg of sodium a day. Consuming only 1,500 mg of sodium a day is even better! Just a teaspoon of salt contains 2,300 mg of sodium.[3]
But, canned foods are pretty high in salt. Canned foods and highly processed products are the main reasons of the extreme sodium intake of the standard Western Diet.
Canned foods may contain about 300-600 mg of sodium per serving. You should avoid consuming extra salt. It’s better to prefer fresh foods to protect your health.
Nutritional value of turnip greens
Turnip greens are healthy foods. Actually, turnip greens are among the most nutrient-dense foods! They’re particularly rich in carotenoids, such as beta-carotene, lutein and zeaxanthin, whereas they have only 30 calories per 100g!
Also, fresh turnip greens are particularly high in vitamin C. They provide 60% of the Daily Value (DV) per 100g! Only plant-based foods are good dietary sources of vitamin C.
| Canned | Fresh | |
| fiber (g) | 1.3 | 3.2 |
| calcium (mg) | 118 | 190 |
| potassium (mg) | 141 | 296 |
| copper (mg) | 0.08 | 0.35 |
| manganese (mg) | 0.26 | 0.46 |
| Selenium (mcg) | 0.7 | 1.2 |
| Vitamin C (mg) | 15.5 | 60 |
| Thiamine (mg) | 0.01 | 0.07 |
| Vitamin A (IU) | 5,954 | 11,587 |
| beta-carotene (mcg) | 3,573 | 6,952 |
| lutein and zeaxanthin (mcg) | 6,591 | 12,825 |
| Vitamin E (mg) | 1.47 | 2.86 |
In addition, fresh turnip greens are particularly rich in copper (39% of the DV per 100g), manganese (20% DV), calcium (19% DV), potassium (9% DV), and fiber (11% DV).
Actually, turnip greens are among the richest plant-based foods in calcium.
On the contrary, canned turnip greens have a much lower nutritional value. Canned turnip greens contain half the amount of beta-carotene, lutein & zeaxanthin, vitamin E, selenium, potassium and vitamin A!
Above all, canned turnip greens don’t contain high amounts of vitamin C, as it’s vulnerable to heat.
Should I eat canned turnip greens?
Certainly, you should prefer consuming fresh turnip greens. However, as turnip greens are so healthy, even canned turnip greens are good for you. Eat them in moderation, though.