Turnips are one of the lowest-fat vegetables you can add to a plate. A 100-gram serving of raw turnip contains about 0.1 g of total fat — barely a single calorie’s worth of energy from fat. Even so, fat still shows up on nutrition labels, and tracking it matters for keto, low-fat diets, and anyone logging macros.
This calculator converts any turnip portion into total fat grams, the calories contributed by fat, and the percentage of your daily fat allowance (based on a 2,000-calorie reference diet with 78 g of fat). You can enter your serving in grams, ounces, chopped cups, or as a whole medium turnip.
Whether you’re meal prepping roasted turnips, comparing turnips with other vegetables, or just curious how close to fat-free your turnip really is, this tool gives you a clear answer in seconds.
🥕 Turnip Fat Calculator
Find total fat, calories from fat, and % Daily Value for any serving of turnip.
Leave blank to use the standard USDA value of 0.1 g per 100 g for raw turnip.
📊 Results
Quick Start: How to Use This Tool
Enter a serving size, pick the unit that matches how you measure turnips, and press Calculate Fat. The tool uses the USDA default of 0.1 g fat per 100 g of raw turnip. You can override that value with the fat-per-100g field if you are working from a specific food label or a cooked product.
- Type the amount of turnip you plan to eat or prepare.
- Select the matching unit: grams, ounces, chopped cups, or whole medium turnips.
- Optionally adjust the fat content per 100 g — useful for boiled or seasoned turnips.
- Click Calculate Fat to see total fat, fat calories, and % Daily Value.
The Math Behind It
The calculation is a simple ratio: every 100 g of turnip contributes the fat-per-100g value you entered. To get total fat for your serving, the tool first converts your portion to grams, then applies that ratio.
Total fat (g) = serving weight (g) × fat per 100 g ÷ 100
Calories from fat = total fat × 9 kcal/g. The % Daily Value is based on a reference intake of 78 g of fat per day for a 2,000-calorie diet, which is the FDA's standard nutrition labeling value.
Conversion factors built into the calculator: 1 oz = 28.3495 g, 1 chopped cup ≈ 130 g, and 1 medium turnip ≈ 122 g. The medium-turnip weight is an average; actual turnips can range from about 90 g to 180 g depending on variety and harvest time.
Reference data: USDA FoodData Central and FDA Daily Value guidance.
Worked Examples
Example 1 — grams: You eat 150 g of raw turnip using the default 0.1 g/100 g fat. Total fat = 150 × 0.1 ÷ 100 = 0.15 g. Fat calories = 0.15 × 9 ≈ 1.4 kcal. Daily Value = 0.15 ÷ 78 × 100 ≈ 0.19%.
Example 2 — cups: You measure 2 chopped cups. Each cup is treated as 130 g, so 260 g total. Total fat = 260 × 0.1 ÷ 100 = 0.26 g. Even a generous salad-sized serving stays well under 1 g of fat.
Example 3 — ounces: A recipe calls for 4 oz of turnip. Weight in grams = 4 × 28.3495 ≈ 113.4 g. Total fat = 113.4 × 0.1 ÷ 100 ≈ 0.11 g. Fat calories ≈ 1 kcal.
Standard Values for Turnip
| Turnip form | Fat per 100 g | Notes |
|---|---|---|
| Raw turnip | 0.1 g | USDA default used by this calculator |
| Boiled turnip, drained | ~0.08 g | Slightly lower due to water absorption |
| Turnip greens, raw | ~0.3 g | Greens are higher in fat than the root |
These are approximate reference points. Exact values vary by variety, soil, and growing season, so use the optional fat field when you have a specific package label.
Common Mistakes to Avoid
- Mixing raw and cooked weights. Boiling changes the water content, so the fat per 100 g for cooked turnip is slightly lower. If you are tracking a boiled serving, use a boiled value in the optional field.
- Treating cups as exact. Chopped cup density depends on how finely you chop and how firmly you pack the cup. The 130 g per cup figure is a practical estimate; weighing in grams is more accurate.
- Misinterpreting Daily Value. The 78 g fat reference assumes a 2,000-calorie diet. If your daily calorie target is lower or higher, your personal fat allowance will differ.
- Ignoring added fats. Roasting turnips with oil or butter adds significant fat that this calculator does not include. Track the cooking fat separately.
Frequently Asked Questions
Can turnips fit into a low-fat or ketogenic diet?
Yes. Turnips are naturally very low in fat and relatively low in net carbohydrates, which makes them a practical vegetable for both low-fat and keto meal plans. Their fat content is small enough that even a generous serving adds almost no fat to your daily total.
Does boiling or roasting turnips add fat?
No — plain cooking removes moisture and concentrates nutrients but does not add fat. Fat comes from cooking oils, butter, or dressings. If you roast turnips with olive oil, add that oil's fat to your meal total separately.
Why does this calculator use 78 g for Daily Value?
That is the FDA's reference amount for total fat in a 2,000-calorie diet, representing 30% of calories from fat. The % DV shows how much a serving of turnip contributes to that reference, not to your personal target.