Know what’s on your plate
Beet greens
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 22 kcal —
- Protein 2.2 g 4%
- Carbohydrate 0.6 g 0%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 3.7 g 13%
- Sugars 0.5 g —
- Sodium 226 mg 10%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 316 µg 35%
- Vitamin C 30 mg 33%
- Vitamin D 0 µg 0%
- Vitamin E 1.5 mg 10%
- Vitamin K 400 µg 333%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.22 mg 17%
- Niacin (B3) 0.4 mg 3%
- Pantothenic acid (B5) 0.25 mg 5%
- Vitamin B6 0.11 mg 6%
- Folate (B9) 15 µg 4%
- Vitamin B12 0 µg 0%
- Choline 0.4 mg 0%
Minerals
- Calcium 117 mg 9%
- Iron 2.6 mg 14%
- Magnesium 70 mg 17%
- Phosphorus 41 mg 3%
- Potassium 762 mg 16%
- Zinc 0.38 mg 3%
- Copper 0.19 mg 21%
- Manganese 0.39 mg 17%
- Selenium 0.9 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 22 | 2.2 g | 0.6 g | 0.1 g |
| 1 × cup | 38 g | 8 | 0.8 g | 0.2 g | 0 g |
| 1 × leaf | 32 g | 7 | 0.7 g | 0.2 g | 0 g |
| 1 × cup (1" pieces) | 19 g | 4 | 0.4 g | 0.1 g | 0 g |
| 2 × cup | 76 g | 17 | 1.7 g | 0.5 g | 0.1 g |
| ½ × cup | 19 g | 4 | 0.4 g | 0.1 g | 0 g |
| 3 × cup | 114 g | 25 | 2.5 g | 0.7 g | 0.1 g |
| 4 × cup | 152 g | 33 | 3.3 g | 1 g | 0.2 g |
Similar foods
- Beetsraw43 kcal / 100 g
- Turnip greensraw32 kcal / 100 g
- Swiss chard leafraw29 kcal / 100 g
- Beetrootraw23 kcal / 100 g
- Turnip leafraw27 kcal / 100 g
- Swiss chardraw19 kcal / 100 g
- Silverbeetleaves & stems, fresh, raw23 kcal / 100 g
- Sweet potato leavesraw42 kcal / 100 g
- Leaf beetmangold, raw21 kcal / 100 g
- Red beetraw53 kcal / 100 g
Questions about Beet greens
Can you eat beet greens raw?
Yes. Choose young, tender leaves, wash them thoroughly and slice them finely for salads; larger leaves are tougher and taste better cooked.
How do you cook beet greens without making them soggy?
Separate the thick stems from the leaves. Cook the chopped stems in a little oil for about 3–5 minutes, add the leaves and cook for another 2–3 minutes, until just wilted.
How should you store beet greens?
Cut the leaves from the roots, leaving a short stem, and keep them unwashed in a loose bag in the fridge. Use them within a few days; wash just before cooking so they do not turn limp.
What goes well with beet greens?
Garlic, lemon, olive oil and chilli bring out their earthy flavour. Stir them through pasta with white beans, or serve them with eggs, lentils or roasted beetroot.
Can you use beet greens instead of spinach?
Yes, in cooked dishes such as soups, pasta and omelettes. Beet greens have a more pronounced earthy flavour and thicker stems, so chop the stems and give them a few minutes’ head start.
Are beet greens more nutritious than beetroot?
They are not interchangeable nutritionally: beet greens have 316 µg of vitamin A per 100 g, while beetroot has 2 µg. Beet greens also provide 30 mg of vitamin C per 100 g; beetroot has 4 mg.
Can you eat beet greens if they have yellow spots or feel slimy?
Discard leaves that are slimy, mouldy or badly deteriorated. A few yellowing leaves are usually just older; remove them and use any leaves that remain fresh and firm.
Source: USDA FoodData Central 170375 · per 100 g · carbohydrate per EU label, fibre excluded
