Shalgam sabzi is a simple and nutritious stir-fry made with fresh turnips, common in North Indian home kitchens. It is typically prepared as a comforting side dish to be served alongside flatbreads or rice during winter months.
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Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 tbsp Cooking Oil (27 g)
- 1 tsp Cumin seeds (2.2 g)
- 1 pinch Hing asafoetida (0.2 g)
- 500 g Turnip (500 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 0.5 tsp Red Chilli Powder (1.1 g)
- 1 tsp Coriander Powder (2.2 g)
- Salt, to taste
- 0.25 cup Water (59 g)
- 0.25 tsp Garam masala (0.6 g)
- 1 handful Fresh Coriander (28 g)
- Ingredients in total: 622 g
- Weight lost in cooking: 22 g (mostly water boiling off)
- Net weight (cooked): 600 g · 4 servings of about 150 g
Method
- Heat the oil in a heavy-based pan or a kadhai over medium heat.
- Add the cumin seeds and allow them to crackle, then add the pinch of asafoetida.
- Add the peeled and cubed turnips to the pan and stir-fry for 3-4 minutes until they lightly brown at the edges.
- Stir in the turmeric powder, red chilli powder, coriander powder, and salt, ensuring the vegetables are evenly coated.
- Pour in the water, cover the pan with a tight-fitting lid, and lower the heat to medium-low.
- Cook for 12-15 minutes or until the turnips are tender and can be easily pierced with a fork.
- Remove the lid, increase the heat to medium, and sauté for another 2 minutes to evaporate any excess liquid.
- Sprinkle the garam masala over the vegetables and toss gently to combine.
- Garnish with fresh chopped coriander leaves and serve hot.
Nutrition
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 103 kcal | 68.6 kcal |
| Protein | 1.53 g | 1.02 g |
| Water | 132 mL | 87.8 mL |
| Sodium | 96.2 mg | 64.2 mg |
| Total Carbohydrates | 9.28 g | 6.19 g |
| Total Fat | 7.25 g | 4.83 g |
| Sugar | 4.86 g | 3.24 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Iron | 1.18 mg | 0.79 mg |
| Calcium | 54 mg | 36 mg |
| Magnesium | 20.9 mg | 13.9 mg |
| Potassium | 308 mg | 205 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 44.3 mg | 29.5 mg |
| Zinc | 0.46 mg | 0.31 mg |
| Chloride | 0.18 mg | 0.12 mg |
| Selenium | 1.06 mcg | 0.7 mcg |
| Copper | 0.15 mg | 0.097 mg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.27 mg | 0.18 mg |
| Molybdenum | 0.033 mcg | 0.022 mcg |
| Chromium | 0.042 mcg | 0.028 mcg |
Fats
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.98 g | 0.65 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.77 g | 1.84 g |
| Omega-3 Fatty Acids | 0.1 g | 0.068 g |
| Polyunsaturated Fat | 2.15 g | 1.43 g |
| Omega-6 Fatty Acids | 2.05 g | 1.36 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.08 g | 0.054 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.96 g | 1.3 g |
Fibre
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Fiber | 2.95 g | 1.97 g |
| Soluble Fiber | 0.57 g | 0.38 g |
| Insoluble Fiber | 1.97 g | 1.32 g |
Vitamins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 28.4 mg | 19 mg |
| Folate (B9) | 23.7 mcg | 15.8 mcg |
| Niacin (B3) | 0.66 mg | 0.44 mg |
| Vitamin A | 28.5 mcg RAE | 19 mcg RAE |
| Thiamin (B1) | 0.061 mg | 0.041 mg |
| Vitamin B6 | 0.14 mg | 0.094 mg |
| Riboflavin (B2) | 0.056 mg | 0.037 mg |
| Pantothenic Acid (B5) | 0.3 mg | 0.2 mg |
| Vitamin E | 1.33 mg | 0.89 mg |
| Vitamin K | 22.6 mcg | 15.1 mcg |
| Biotin (B7) | 0.13 mcg | 0.083 mcg |
| Beta-Carotene | 360 mcg | 240 mcg |
Others
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Choline | 15.4 mg | 10.3 mg |
| Leucine | 114 mg | 76.2 mg |
| Lysine | 98.8 mg | 65.8 mg |
| Polyphenols | 113 mg | 75.6 mg |
| Methionine | 19.9 mg | 13.3 mg |
| Oxalates | 32.1 mg | 21.4 mg |
| Threonine | 63.1 mg | 42.1 mg |
| Tryptophan | 20.4 mg | 13.6 mg |
| Valine | 86.8 mg | 57.8 mg |
| Flavonoids | 16.4 mg | 10.9 mg |
| Histidine | 78.2 mg | 52.2 mg |
| Lutein / Zeaxanthin | 0.67 mg | 0.45 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 74.1 mg | 49.4 mg |
| Purines | 20.1 mg | 13.4 mg |
Proteins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Isoleucine | 75.7 mg | 50.4 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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