Beet greens, raw
FDC 170375cup (38 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 100 · +7 vs Vegetables medianBeet greens, raw also post a perfect 100 of 100, Elite band, ranking 4 of 60 vegetables in the dataset. At 22 calories per 100 grams it carries 35% DV vitamin A and 33% DV vitamin C, with magnesium at 17% DV and potassium at 16% DV giving it a broader mineral spread than many leafy greens.
Beet greens are the edible tops of the beet root and are usually sauteed like chard or added to soups rather than eaten raw in large amounts. One caveat worth noting: sodium runs to 226 milligrams per the measured amount, noticeably higher than the other greens in this batch, so those watching sodium intake should weigh that alongside the vitamin gains.
See how this score is calculated, build a plate around beet greens, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | 1% |
| Total fat | 0.13 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 226 mg | 10% |
| Carbohydrate | 4.3 g | 2% |
| Dietary fiber | 3.7 g | 13% |
| Sugars | 0.5 g | |
| Protein | 2.2 g | 4% |
| Potassium | 762 mg | 16% |
| Calcium | 117 mg | 9% |
| Iron | 2.6 mg | 14% |
| Magnesium | 70 mg | 17% |
| Vitamin C | 30 mg | 33% |
| Vitamin A | 316 µg | 35% |
| Vitamin E | 1.5 mg | 10% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | 0% |
| Total fat | 0.05 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 86 mg | 4% |
| Carbohydrate | 1.6 g | 1% |
| Dietary fiber | 1.4 g | 5% |
| Sugars | 0.19 g | |
| Protein | 0.84 g | 2% |
| Potassium | 290 mg | 6% |
| Calcium | 44 mg | 3% |
| Iron | 0.98 mg | 5% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 11 mg | 13% |
| Vitamin A | 120 µg | 13% |
| Vitamin E | 0.57 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 170375Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Watercress, rawDensity 100 vs 100Parsley, freshDensity 100 vs 100Spinach, rawDensity 100 vs 100Original analysis by NutriVerdict
In the kitchen and how to use it
Beet greens are the edible tops of the beet plant, with a flavor similar to chard, earthy and slightly bitter, that mellows when sauteed with garlic and olive oil or stirred into soups and braises the way you would use spinach or Swiss chard. The stems, which are often pink or red-veined, can be chopped and cooked a minute or two longer than the leaves since they take a bit more time to soften.
Choose bunches with firm, unwilted leaves and crisp stems, ideally still attached to the beetroot, and store them separately from the roots in a bag in the crisper, using them within a few days since they wilt faster than the beets themselves. At 22 calories per 100 grams they are a low-calorie way to use a part of the vegetable that often gets discarded, and they carry 35% DV of vitamin A and 33% DV of vitamin C, so sauteeing a batch alongside other greens is a good way to stretch a bunch of beets into two dishes.
Frequently asked questions about beet greens, raw
How many calories are in beet greens?
Beet greens have 22 calories per 100 grams, making them a low-calorie way to use the leafy tops of the beet plant.
How do you prepare beet greens?
They are usually sauteed with garlic and olive oil or stirred into soups, similar to how spinach or chard is cooked.
Is beet greens a good source of vitamin A?
Yes, beet greens supply 35% DV of vitamin A and 33% DV of vitamin C per 100 grams.