Beet greens, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Beet greens are the vibrant, leafy tops of the beetroot plant, offering a tender texture and a mild, earthy flavor with a subtle sweetness and a hint of bitterness. They are a nutritional powerhouse, exceptionally rich in vitamins A, C, and K, as well as minerals like iron and calcium, all while being incredibly low in calories. Their deep green color and delicate veins make them a visually appealing addition to any plate.
Calorie split: 24% protein · 71% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love beet greens for their versatile, mild flavor that pairs well with garlic, lemon, and olive oil, and for their ability to add a vibrant, nutritious boost to soups, sautés, and salads. They are a cherished ingredient in many cuisines, often used as a zero-waste way to enjoy the entire beet plant.
⚠️ Watch-outs & how to enjoy it better
Beet greens are high in oxalates, which can contribute to kidney stone formation in susceptible individuals; to mitigate this, cook them (steaming or boiling) and discard the cooking water, or pair them with calcium-rich foods like cheese or yogurt. They also contain natural nitrates, which can affect blood pressure in some people, so those on blood pressure medication should consult a healthcare provider.
Key benefits
- Extremely high in vitamin K, supporting bone health and blood clotting.
- Rich in vitamin A and beta-carotene, beneficial for eye health and immune function.
- Good source of vitamin C, an antioxidant that aids in collagen production.
- Provides essential minerals like iron and calcium in a low-calorie package.
- High in dietary fiber, promoting digestive health and satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The vibrant red or purple veins in beet greens are caused by the same betalain pigments that color the beetroot itself, and these pigments are potent antioxidants.
Full nutrition (USDA data · scales with serving)
| Water | 91.9 g |
| Energy (Atwater General Factors) | 26.4 kcal |
| Nitrogen | 0.26 g |
| Protein | 1.6 g |
| Total lipid (fat) | 0.14 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 4.7 g |
| Fiber, total dietary | 2.6 g |
| Sugars, Total | 0.89 g |
| Sucrose | 0.00 g |
| Glucose | 0.69 g |
| Fructose | 0.20 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Calcium, Ca | 72.8 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 74.4 mg |
| Phosphorus, P | 26.8 mg |
| Potassium, K | 369 mg |
| Sodium, Na | 281 mg |
| Zinc, Zn | 0.32 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.82 mg |
| Vitamin C, total ascorbic acid | 8.6 mg |
| Riboflavin | 0.14 mg |
| Vitamin B-6 | 0.11 mg |
| Biotin | 1.2 ug |
| Folate, total | 152 ug |
Fat & fatty acid profile (per 100g)
Estimated from Beet greens, cooked, boiled, drained, with salt — USDA does not publish this profile for Beet greens.
| Fatty acids, total saturated | 0.03 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 18:1 | 0.04 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Beet greens, cooked, boiled, drained, with salt — USDA does not publish this profile for Beet greens.
| 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
Can you eat beet greens raw?
Yes, beet greens can be eaten raw in salads or smoothies, but they have a slightly tougher texture and earthier flavor when uncooked. Cooking them lightly (steaming or sautéing) softens the leaves and mellows the taste.
How do you store beet greens?
Store unwashed beet greens in a plastic bag in the refrigerator crisper drawer for up to 5 days. Wash them just before use to prevent spoilage.
Are beet greens nutritious?
Yes, beet greens are exceptionally nutritious, offering high levels of vitamins A, C, and K, along with iron, calcium, and fiber, all for very few calories.
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 0.26 kcal/g · 24% calories from protein · 2.6 g fiber · 0.0 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: 0.76 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.