Turnip
Low-calorie cruciferous root rich in vitamin C and glucosinolates.
Moderate evidence
🥦Vegetables
Evidence tier
Moderate
Research weight
Citations
13 verified / 13
Classification
Vegetables
❝
What the evidence says. Several controlled trials; effects real but modest or context-dependent.
Nutrition per serving 1 cup cubed, raw (130 g)
- Sugars 4.9 g4%
- Fibre 2.3 g2%
- Other carbs 1.2 g1%
- Protein 1.2 g1%
- Other 120.4 g93%
36 kcal1.2 g protein2.3 g fiber4.9 g sugar
| Nutrient | Per serving | % daily value |
|---|---|---|
| Vitamin C | 27 mg | 30% |
| Fiber | 2.3 g | 8% |
| Potassium | 248 mg | 5% |
| Folate | 20 µg | 5% |
| Vitamin A | 0 µg | 0% |
| Vitamin K | 0.1 µg | 0% |
| Vitamin B6 | 0.12 mg | 7% |
| Manganese | 0.17 mg | 7% |
| Copper | 0.11 mg | 12% |
| Vitamin E | 0.04 mg | 0% |
| Magnesium | 14 mg | 3% |
| Calcium | 39 mg | 3% |
Composition data: USDA FoodData Central ↗
What is Turnip?
Turnip is a vegetable used for cruciferous intake associated with lower total and cardiovascular mortality in large cohorts. NutriDex grades the human evidence as Moderate. Turnip is a Brassica root with little turnip-specific clinical trial data; its evidence base rests largely on the broader cruciferous-vegetable literature and on RCTs of its signature bioactive, the glucosinolate-derived isothiocyanate sulforaphane (and glucotropaeolin/gluconasturtiin in turnip). Large prospective cohorts and pooled analyses link higher cruciferous intake to lower total and cardiovascular mortality and to modestly reduced colorectal and gastric cancer risk, while randomized trials of concentrated broccoli-sprout sulforaphane show improved fasting glucose, HbA1c, and blood pressure. These outcome data are mostly observational or use broccoli-sprout extracts rather than turnip itself, so causal benefit specific to turnip remains inferred rather than proven.
Purported Benefits
✓Cruciferous intake associated with lower total and cardiovascular mortality in large cohorts
✓Higher cruciferous consumption linked to reduced colorectal and gastric cancer risk
✓Sulforaphane from cruciferous sprouts lowers fasting glucose and HbA1c in RCTs
✓Broccoli-sprout sulforaphane reduces systolic and diastolic blood pressure in trials
✓Very low calorie, high vitamin C, contributes fibre and potassium to the diet
Dosing & Compounds
Typical Dose
Standard serving: 1 cup cubed, raw (130 g). Eat whole (with skin where edible); favour whole fruit over juice.
Active Compounds
Safety & Cautions
Generally very safe as food. Like all raw cruciferous vegetables, turnip contains goitrogens (progoitrin/thiocyanate) that can theoretically impair thyroid iodine uptake with very high raw intake or low iodine status; cooking reduces this. The fermentable fibre may cause gas/bloating in sensitive or IBS individuals (moderate FODMAP load). Vitamin K content is negligible, so no meaningful warfarin interaction (unlike turnip greens). No oxalate or solanine concerns. Educational only — always check with your doctor or pharmacist before combining Turnip with any medicine.
Key Studies ★ 13 studies
Meta-analysis
Mori 2023
✓ Full text
Meta-analysis of prospective cohorts found cruciferous vegetable consumption associated with reduced total and cardiovascular disease mortality, with HRs falling across increasing intake quantiles (p < 0.0001).
Systematic review
Food groups & mortality umbrella review 2025
✓ Full text
Umbrella review of systematic reviews/meta-analyses found higher intake of vegetables, including cruciferous vegetables, was associated with reduced all-cause mortality risk.
Systematic review
Cruciferous cancer umbrella review 2024
✓ PubMed
Umbrella review of meta-analyses reported higher cruciferous vegetable intake was associated with reduced risk of several site-specific cancers.
Meta-analysis of RCTs
Mahn & Castillo 2021
✓ Full text
Systematic review and meta-analysis of 10 clinical trials found sulforaphane-yielding broccoli sprouts reduced systolic blood pressure by 10.9 mmHg (95% CI -17.0 to -4.9) and diastolic by 7.0 mmHg.
Systematic review
Li 2022 umbrella review
✓ PubMed
Umbrella review of 57 articles/24 outcomes found each 100 g/day increment in cruciferous vegetable intake was associated with a 10% lower risk of all-cause mortality, though 68% of underlying evidence was low quality.
Cohort + meta-analysis
Chen 2018
✓ PubMed
Singapore Chinese Health Study plus meta-analysis (11 studies, 754,729 participants) found a borderline inverse association of cruciferous intake with type 2 diabetes (RR 0.87, 95% CI 0.76-1.00).
Meta-analysis
Tse & Eslick 2014
✓ PubMed
Meta-analysis of 24 case-control and 11 prospective studies showed higher cruciferous intake associated with lower colorectal cancer risk (RR 0.82, 95% CI 0.75-0.90).
Meta-analysis
Wu 2013
✓ PubMed
Meta-analysis of 22 epidemiological studies found high cruciferous vegetable intake inversely associated with gastric cancer risk (RR 0.81, 95% CI 0.75-0.88) with little heterogeneity.
RCT
Connolly 2024 (VESSEL)
✓ Full text
In a randomized controlled crossover trial in adults with mildly elevated BP, ~300 g/day cruciferous vegetables for 2 weeks lowered 24-hour systolic blood pressure by 2.5 mmHg versus root/squash vegetables.
RCT
Connolly 2025 (VESSEL glycaemia)
✓ Full text
In the same VESSEL crossover RCT, cruciferous vegetables improved glycaemic control compared with root/squash vegetables over the 2-week intervention.
Randomized controlled trial
Axelsson 2017
✓ Source
12-week RCT (n=97 type 2 diabetes) of concentrated broccoli-sprout sulforaphane extract reduced HbA1c by ~1.4% and fasting glucose versus placebo in obese, dysregulated patients.
Review
Gill 2026
✓ PubMed
Integrating multiomic resources and gene expression studies to identify candidates for engineering climate-resilient Brassica
Prospective cohort (pooled)
Zhang 2011
✓ Full text
In pooled analysis of two cohorts (73,360 women), highest vs lowest cruciferous intake was associated with lower total mortality (HR 0.78, 95% CI 0.71-0.85) and cardiovascular mortality (HR 0.69, 95% CI 0.56-0.85).