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Beet Greens

Beet Greens

EverydayFresh

Beet greens are the nutrient-dense leafy tops of beetroot plants, offering greater vitamin and mineral content than the beet roots themselves. These tender greens contain significant calcium, iron, and vitamins A/C/K, with a flavor profile combining earthy beet undertones and mild bitterness similar to Swiss chard. Best when sautéed or steamed, they cook faster than hardier greens like kale while providing a sustainable way to utilize the entire vegetable.

Macro Impact

A 1 cup serving contains 8 calories, 1g protein, 2g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 8 calories?
Walking3.5 mph, moderate pace
2 min
YogaModerate effort, gentle pace
1 min
SwimmingModerate effort, freestyle
1 min
Biking12-14 mph, moderate effort
1 min
StairsStair climbing, moderate pace
1 min
Running5 mph (12 min/mile)
1 min

Nutrition Facts

Serving size1 cup (38 g)
Amount per serving
Calories8
% Daily Value*
Total Fat0.0g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.0g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium86mg
4%
Total Carbohydrate2g
1%
Dietary Fiber1g
5%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein0.8g
Vitamin D0mcg
0%
Calcium44mg
3%
Iron1.0mg
5%
Potassium290mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
2 / 275 g
1%
Fiber
1 / 28 g
5%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
1%
Leucine
0 / 3 g
1%
Lysine
0 / 2 g
1%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
1%
Threonine
0 / 1 g
2%
Tryptophan
0 / 0 g
4%
Valine
0 / 2 g
1%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
6 / 400 mcg
1%
Vitamin A
120 / 800 mcg
15%
Vitamin C
11 / 83 mg
14%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
152 / 105 mcg
145%
Minerals
Calcium
45 / 1k mg
4%
Copper
0 / 1 mg
8%
Iron
1 / 13 mg
8%
Magnesium
27 / 370 mg
7%
Manganese
0 / 2 mg
7%
Phosphorous
16 / 700 mg
2%
Potassium
290 / 3k mg
10%
Selenium
0 / 55 mcg
1%
Sodium
86 / 2.3k mg
4%
Zinc
0 / 10 mg
2%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
35 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Beet greens, raw. USDA Standard Reference, Legacy. Food ID 170375.
  2. 2.Beet greens, cooked, boiled, drained, without salt. USDA Standard Reference, Legacy. Food ID 170376.
  3. 3.Beet greens, raw. Canadian Nutrient File. Food ID 2021.
  4. 4.Beet greens, boiled, drained. Canadian Nutrient File. Food ID 2022.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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