11 forms & preparations
Dietary labels are inferred automatically from Beet greens, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 75/100
How many beneficial nutrients Beet greens, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Beet greens, raw come from — the split across carbs, fat & protein.
71% from carbs
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Carbs 71%4.7 g per serving
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Fat 5%0.1 g per serving
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Protein 24%1.6 g per serving
What Beet greens, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 4.7 g | |
| Dietary Fiber | 2.6 g | |
| Total Sugars | 0.9 g | — |
| Sucrose | 0.0 g | — |
| Glucose | 0.7 g | — |
| Fructose | 0.2 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.1 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 4.0 mg | — |
| Omega-6 Fatty Acids | 41.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 20.0 mg | — |
| Stearic Acid | 0.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 26.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 41.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.6 g | |
| Histidine | 34.0 mg | — |
| Isoleucine | 46.0 mg | — |
| Leucine | 98.0 mg | — |
| Lysine | 64.0 mg | — |
| Methionine | 18.0 mg | — |
| Phenylalanine | 58.0 mg | — |
| Threonine | 65.0 mg | — |
| Tryptophan | 35.0 mg | — |
| Valine | 65.0 mg | — |
| Alanine | 81.0 mg | — |
| Arginine | 63.0 mg | — |
| Aspartic Acid | 129.0 mg | — |
| Cystine | 21.0 mg | — |
| Glutamic Acid | 267.0 mg | — |
| Glycine | 81.0 mg | — |
| Proline | 52.0 mg | — |
| Serine | 70.0 mg | — |
| Tyrosine | 52.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 316.0 mcg | |
| Vitamin C | 30.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.5 mg | |
| Vitamin K | 400.0 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 0.4 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 151.8 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 0.4 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 117.0 mg | |
| Iron | 3.2 mg | |
| Magnesium | 74.4 mg | |
| Phosphorus | 41.0 mg | |
| Potassium | 762.0 mg | |
| Sodium | 280.5 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.8 mg | |
| Selenium | 0.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 21.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 2.3 g | — |
About Beet greens, raw
The beet, also known as the beetroot, is a sweet, earthy root vegetable famous for its deep crimson color, though golden, white, and candy-striped Chioggia varieties turn up at markets too. Both the round root and its leafy green tops are edible and nutritious, so little goes to waste. Beets are a good source of fiber, folate, potassium, and manganese, plus natural nitrates that researchers have studied for supporting healthy blood pressure and athletic stamina, and the pigment betalain gives them their vivid hue.
They can be roasted until tender and caramel-sweet, boiled, steamed, spiralized, or shredded raw into slaws and salads, and they are the star of Eastern European borscht and jars of pickled beets, while the greens cook up much like Swiss chard or spinach. Beets will stain hands and cutting boards, so gloves and a quick rinse help. Trim the tops about an inch above the root to keep them from drawing out moisture, and store beets unwashed in the refrigerator, where they stay firm for weeks.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Beet greens, raw?
There are 26 calories in 100 g of Beet greens, raw, or about 8 calories in 1 leaf (32 g).
How much protein is in Beet greens, raw?
Beet greens, raw contains 1.6 g of protein per 100 g.
How many carbs are in Beet greens, raw?
Beet greens, raw has 4.7 g of carbohydrates per 100 g.
How much fat is in Beet greens, raw?
Beet greens, raw provides 0.1 g of total fat per 100 g.
What is Beet greens, raw a good source of?
Beet greens, raw is an excellent source of Vitamin K (333% DV), Folate (B9) (38% DV), Manganese (36% DV), Vitamin A (RAE) (35% DV), Vitamin C (33% DV) and Copper (21% DV) and a good source of Iron, Magnesium, Riboflavin (B2), Potassium and Vitamin E (per 100 g). Daily Values are based on a 2,000-calorie diet.
