How Much Iron is in Turnip Greens? Raw vs. Cooked

December 11, 2025 •

4 min read

According to USDA data, one cup of chopped, cooked turnip greens provides 1.15 mg of iron, making them a significant source of this essential mineral. This versatile leafy green, part of the cruciferous family, is a nutrient-dense food that offers several health benefits beyond its iron content, including high levels of vitamins and antioxidants.

Quick Summary

This article examines the iron content of turnip greens, detailing the difference between raw and cooked forms. It also compares the mineral to other popular greens and offers practical advice on maximizing iron absorption in your diet.

Key Points

Iron Content Variation: A cup of cooked turnip greens provides approximately 1.15 mg of iron, nearly double the amount found in a cup of raw greens.
Maximize Absorption: Pair turnip greens with vitamin C-rich foods like lemon juice or bell peppers to significantly increase the body's absorption of their non-heme iron.
Use Cast Iron: Cooking with a cast iron pan can help boost the iron levels in your meal, including when preparing turnip greens.
Moderate Iron Source: While not the highest iron leafy green compared to spinach, turnip greens offer a moderate amount along with other essential nutrients like vitamins K and C.
Essential Mineral: The iron from turnip greens supports vital bodily functions such as oxygen transport, energy production, and immune system health.
Be Mindful of Inhibitors: Avoid consuming tea, coffee, or calcium-rich products alongside your iron-rich meals, as these can interfere with iron absorption.

Understanding Iron in Turnip Greens

Iron is a vital mineral for human health, playing a crucial role in the creation of hemoglobin, which transports oxygen in the blood. While turnip greens contain non-heme iron—the type found in plants and less readily absorbed by the body—the amount can vary depending on preparation.

Iron Content: Raw vs. Cooked

Cooking turnip greens changes their volume, concentrating the nutrients, including iron, into a smaller space. For this reason, a cup of cooked greens contains more iron than a cup of raw greens.

Raw Turnip Greens: One chopped cup (about 55g) contains approximately 0.61 mg of iron.
Cooked Turnip Greens: One chopped cup (about 144g) contains around 1.15 mg of iron.

This difference highlights why it is important to consider the form of food when evaluating its nutritional value. For a person with iron deficiency, consuming cooked greens can provide a more concentrated dose of the mineral.

Maximizing Iron Absorption

Since the non-heme iron in turnip greens is not as efficiently absorbed as the heme iron from animal products, a few simple strategies can help your body get the most out of it.

Pair with Vitamin C: The vitamin C in turnip greens itself helps increase iron absorption. Squeezing fresh lemon juice over the cooked greens or pairing them with other vitamin C-rich foods like tomatoes or bell peppers can further boost this effect.
Use Cast Iron Cookware: Cooking your turnip greens in a cast iron pan can actually increase the iron content of the meal.
Avoid Inhibitors: Tannins found in tea and coffee, as well as calcium, can inhibit iron absorption. It is best to consume these items at a different time than your iron-rich meals.

How Turnip Greens Compare to Other Greens

To provide context on the iron content of turnip greens, it is helpful to compare them to other popular leafy greens, specifically spinach. While often lauded for its iron content, spinach's iron is also non-heme, and a 100g serving contains significantly more iron than an equivalent serving of turnip greens.


Feature	Turnip Greens (100g raw)	Spinach (100g raw)
Iron Content	0.8 mg	2.7 mg
Vitamin K	Very high (209% DV)	High (490% DV)
Vitamin C	High (100% DV)	High (47% DV)
Calcium	Good source (14% DV)	Good source (10% DV)
Oxalates	Low (50mg)	High (490mg)

This comparison shows that while spinach contains more iron, turnip greens have a much lower oxalate content, which can improve overall mineral absorption. They also provide a significant amount of vitamin C, which is crucial for iron uptake.

Health Benefits of Iron from Diet

Including adequate iron in your diet is essential for maintaining various bodily functions. The iron from foods like turnip greens contributes to several health outcomes:

Prevents Anemia: Iron deficiency is the most common cause of anemia, leading to fatigue and weakness. Consuming iron-rich foods helps maintain healthy red blood cell production.
Boosts Immunity: Iron plays a role in supporting a healthy immune system, helping the body fight off infections.
Supports Cognitive Function: A steady supply of oxygen-rich blood, enabled by iron, is vital for proper brain health, memory, and concentration.
Enhances Energy Levels: Iron helps transport oxygen, which the body uses for energy. Low iron levels can cause extreme tiredness and lethargy.

Conclusion

Turnip greens contain a moderate amount of non-heme iron, with cooking concentrating the mineral into a more potent dose per cup. While not the single richest source of iron among leafy greens, the high vitamin C content naturally present in turnip greens helps enhance the absorption of its iron. To boost your iron intake from turnip greens, consider cooking them rather than eating them raw and pair them with additional sources of vitamin C. For individuals with low iron or anemia, understanding how to maximize absorption from plant-based foods is crucial for overall health and energy levels.

Optional Link: Iron - Health Professional Fact Sheet | NIH Office of Dietary Supplements

Tips for Enjoying Turnip Greens

Braise for Flavor and Nutrients: Slowly braising turnip greens with ingredients like garlic, onions, and vegetable broth is a classic and flavorful way to prepare them, softening their peppery bite and concentrating their nutrients.
Mix with Other Greens: Combine turnip greens with spinach or kale in a sauté to create a nutrient-packed dish with a balanced flavor profile.
Sauté in a Cast Iron Skillet: As mentioned, cooking in cast iron can infuse a small amount of extra iron into your food, making it an excellent practice for maximizing mineral intake.
Add an Acidic Element: A splash of vinegar or a squeeze of lemon juice at the end of cooking can brighten the flavor and enhance iron absorption.
Include in Soups and Stews: Turnip greens hold up well in slow-cooked dishes, adding a robust flavor and plenty of fiber and iron to a comforting meal.

Summary of Turnip Green Iron Content

Preparation matters: Cooked turnip greens contain more iron per cup than raw greens.
Absorption is key: Maximize non-heme iron absorption by pairing turnip greens with vitamin C-rich foods.
Use the right tools: Cooking in a cast iron skillet can naturally increase the iron content of your meal.
Know your inhibitors: Be mindful of consuming calcium-rich dairy or caffeinated beverages at the same time, as they can reduce iron absorption.
Look at the whole picture: While spinach has more iron, turnip greens offer other key nutrients like vitamin K and have fewer oxalates.

Frequently Asked Questions

The iron in turnip greens is non-heme iron, which is less easily absorbed by the body compared to the heme iron found in meat. However, absorption can be significantly improved by consuming it with a source of vitamin C.

Cooking turnip greens increases their iron content per cup because the cooking process reduces the volume of the greens while concentrating their nutrients. One cup of cooked greens has more iron than one cup of raw greens.

Spinach generally contains more iron per 100 grams than turnip greens. For example, 100g of raw spinach has about 2.7 mg of iron, while 100g of raw turnip greens has about 0.8 mg.

To maximize iron intake, cook turnip greens by steaming, sautéing, or braising. Cooking them in a cast iron pot or skillet and adding a source of vitamin C, like a splash of lemon juice, can further enhance iron absorption.

Yes, as a source of iron, turnip greens can help prevent iron deficiency anemia. However, since the iron is non-heme, they should be part of a balanced diet and ideally paired with foods that aid absorption.

Consuming turnip greens as part of a balanced diet is safe for most people. They are very unlikely to cause iron overload. Individuals on blood thinners should be cautious, as turnip greens are high in vitamin K, which promotes blood clotting.

Yes, you can eat raw turnip greens, but they will provide less iron per cup compared to cooked greens due to the difference in volume. They also have a stronger, more peppery flavor when raw.