Beet greens, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Beet greens are the vibrant, leafy tops of the beetroot plant, often discarded but packed with flavor. When cooked, they develop a tender, slightly chewy texture with a mild, earthy taste reminiscent of spinach but with a distinct, sweet undertone from the beet root. Nutritionally, they are a low-calorie powerhouse, delivering a significant dose of fiber and protein per serving.
Calorie split: 30% protein · 64% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love beet greens for their unique, subtly sweet flavor that elevates simple dishes, and their versatility—they can be sautéed, steamed, or added to soups and stews. They are a celebrated part of farm-to-table and zero-waste cooking, valued for turning a often-discarded part of a vegetable into a nutritious star.
⚠️ Watch-outs & how to enjoy it better
Some may find the earthy flavor too strong or the texture slightly fibrous if overcooked. They are high in oxalates, which can contribute to kidney stone formation in susceptible individuals; pairing them with calcium-rich foods like cheese or yogurt can help bind oxalates. Cooking methods like boiling and draining can reduce oxalate content.
Key benefits
- Excellent source of dietary fiber for digestive health
- Provides a notable amount of plant-based protein for a leafy green
- Very low in calories and fat, supporting weight management
- Rich in vitamins and minerals, including vitamins A, C, and K, and magnesium
- Contains antioxidants like beta-carotene and lutein
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Beet greens are actually more nutritious than the beet root itself, containing higher levels of iron, calcium, and vitamins.
Full nutrition (USDA data · scales with serving)
| Water | 89.1 g |
| Energy | 27.0 kcal |
| Energy | 115 kj |
| Protein | 2.6 g |
| Total lipid (fat) | 0.20 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 5.5 g |
| Fiber, total dietary | 2.9 g |
| Total Sugars | 0.60 g |
| Calcium, Ca | 114 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 68.0 mg |
| Phosphorus, P | 41.0 mg |
| Potassium, K | 909 mg |
| Sodium, Na | 241 mg |
| Zinc, Zn | 0.50 mg |
| Copper, Cu | 0.25 mg |
| Manganese, Mn | 0.51 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 24.9 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.29 mg |
| Niacin | 0.50 mg |
| Pantothenic acid | 0.33 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 0.50 mg |
| Betaine | 0.30 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 383 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4590 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7654 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1819 ug |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 484 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.08 g |
| Isoleucine | 0.05 g |
| Leucine | 0.12 g |
| Lysine | 0.07 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.07 g |
| Tyrosine | 0.06 g |
| Valine | 0.08 g |
| Arginine | 0.07 g |
| Histidine | 0.04 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.15 g |
| Glutamic acid | 0.31 g |
| Glycine | 0.09 g |
| Proline | 0.06 g |
| Serine | 0.08 g |
FAQ
Are beet greens the same as chard?
No, but they are closely related. Beet greens are the leaves of the beetroot plant, while Swiss chard is a different variety grown for its leaves and stalks. They share a similar taste and nutritional profile.
How do I prepare beet greens?
Wash them thoroughly to remove grit. Trim the tough ends of the stems. You can chop the stems and leaves separately, as stems take longer to cook. Sauté, steam, or boil them until tender.
Can I eat beet greens raw?
Yes, young, tender beet greens can be used raw in salads, but they are tougher than spinach. It's best to massage them with a bit of dressing to soften them.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.27 kcal/g · 38% calories from protein · 2.9 g fiber · 0.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.