How many calories are in turnips and carrots?

December 27, 2025 •

3 min read

Raw turnips generally contain around 26-36 calories per 100 grams, while raw carrots contain approximately 34-40 calories for the same serving size, making both low-calorie additions to any diet.

Quick Summary

A detailed look at the calorie and nutritional content of turnips and carrots. Understand the differences between raw and cooked versions, the vitamin profiles, and overall health benefits of these common root vegetables.

Key Points

Calorie Comparison: Raw turnips typically have slightly fewer calories per 100g than raw carrots.
Cooking Method Impact: Boiling turnips can lower their calorie density due to water absorption, while cooking carrots has a negligible effect on their total calories unless oil is used.
Vitamin A Champion: Carrots are an exceptional source of beta-carotene, which converts to Vitamin A and is crucial for vision and immunity.
Vitamin C Source: Turnips are rich in Vitamin C, a vital antioxidant for immune support.
Fiber Rich: Both vegetables are good sources of dietary fiber, which aids digestion and promotes fullness.
Low-Calorie Versatility: Both turnips and carrots are low in calories and fat, making them healthy, versatile additions to various dishes.

Turnip vs. Carrot: A Calorie and Nutrition Breakdown

When it comes to healthy eating and managing calorie intake, root vegetables like turnips and carrots are popular choices. Both are known for being low in calories and rich in essential nutrients, but their specific nutritional profiles differ slightly. This guide explores the calorie content of turnips and carrots, both raw and cooked, and compares their overall nutritional benefits to help you make informed dietary decisions.

Calorie Content of Turnips

Turnips are a nutrient-dense and low-calorie vegetable. The preparation method can cause slight variations in the final calorie count. According to data from the USDA, a 100-gram serving of raw turnip contains approximately 26-36 calories. When turnips are boiled, their calorie density can decrease slightly due to water absorption. For example, a 100-gram serving of boiled turnip contains about 12-21 calories, making it an even lower-calorie option.

Calorie Content of Carrots

Carrots are another staple in healthy diets, known for their vibrant color and mild, sweet flavor. A 100-gram serving of raw carrots typically contains around 34-40 calories. Unlike turnips, the calorie content of carrots doesn't change drastically when cooked. A 100-gram serving of cooked, boiled carrots contains about 35-42 calories, as some water is lost, slightly concentrating the natural sugars. However, if you add fats like butter or oil when cooking, the calorie count will increase significantly.

Comparing Key Nutritional Differences

While both vegetables are healthy choices, they offer different concentrations of specific vitamins and minerals.

Vitamin A: Carrots are famously rich in beta-carotene, a powerful antioxidant that the body converts into Vitamin A. A single cup of chopped raw carrots can provide over 100% of your daily Vitamin A requirement. This is crucial for maintaining healthy vision, skin, and immune function.
Vitamin C: Turnips are an excellent source of Vitamin C, with a single cup of cubed raw turnips providing a significant portion of the recommended daily intake. This vitamin is essential for immune system support and acts as a potent antioxidant.
Fiber: Both turnips and carrots are good sources of dietary fiber, which aids digestion, promotes feelings of fullness, and helps regulate blood sugar levels. The fiber content helps support a healthy gut microbiome.
Other Nutrients: Turnips also contain glucosinolates, which have been studied for their potential anti-cancer properties. They are also a good source of potassium and folate. Carrots also provide good amounts of Vitamin K and potassium.

Nutritional Comparison Table


Nutrient	100g Raw Turnip	100g Raw Carrot
Calories	~26-36 kcal	~34-40 kcal
Carbohydrates	8.36g	7.7-8.2g
Fiber	2.34g	2.1-3g
Protein	1.17g	0.5-0.8g
Vitamin A (as beta-carotene)	Trace	Very high
Vitamin C	High (27.3mg)	Good (5% DV per 1/2 cup)

Best Ways to Incorporate Them into Your Diet

There are numerous ways to enjoy these two healthy root vegetables. Their versatility allows them to be added to many dishes.

For Turnips:

Roasted: Cut into cubes and roast with herbs for a tender, sweet side dish.
Mashed: Boil and mash turnips with a little milk or butter for a low-calorie alternative to potatoes.
In Salads: Use thinly sliced raw turnips for a crunchy, slightly peppery addition to salads.

For Carrots:

Raw: Enjoy raw carrots with a hummus dip for a simple and healthy snack.
Roasted: Roast them with a touch of honey for a delicious glaze.
In Soups and Stews: Add chopped carrots to soups and stews for flavor and texture.

Why Both Deserve a Spot on Your Plate

Incorporating a variety of root vegetables into your diet is a fantastic way to boost your nutrient intake without adding excessive calories. Turnips provide a high dose of Vitamin C, while carrots are an unparalleled source of beta-carotene. The fiber in both vegetables contributes to digestive health and weight management by promoting satiety. Both are also rich in antioxidants, which help protect the body from cellular damage.

Conclusion

When comparing how many calories are in turnips and carrots, it's clear that both are exceptionally low in calories and fat. While raw carrots have a slightly higher calorie count, the difference is minimal and often less significant than the way they are prepared. Cooking methods can alter the calorie count, especially if high-fat ingredients are added. For a high dose of Vitamin A, carrots are the clear winner, whereas turnips excel with their Vitamin C content. Including both in your diet ensures a wide spectrum of essential nutrients, contributing to overall health and wellness. For specific nutrient information, always refer to authoritative sources like the USDA FoodData Central.

Frequently Asked Questions

Raw carrots generally have a slightly higher calorie count per 100 grams than raw turnips, but both are very low in calories.

Boiling turnips can reduce their calorie density as they absorb water. Cooking carrots has little effect on their calories unless additional high-fat ingredients like butter or oil are added.

Both turnips and carrots are excellent choices for weight loss due to their low-calorie, high-fiber content, which promotes feelings of fullness. The 'better' option depends on your overall dietary goals.

Both are great sources of dietary fiber. The precise amount can vary slightly, but they offer comparable benefits for digestive health.

Yes, turnip greens are not only edible but are also a nutrient powerhouse, containing higher amounts of vitamins K and A than the root. Carrot tops, while edible, are generally not consumed.

Turnips are rich in Vitamin C for immune support, Vitamin K for blood clotting, and contain glucosinolates which have potential anti-cancer properties.

Carrots are most known for their very high content of beta-carotene, which the body converts to Vitamin A, essential for vision, skin health, and immune function.

To preserve their nutrients, store both turnips and carrots in a cool, dark place, such as a refrigerator crisper drawer. Proper storage minimizes nutrient degradation over time.