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Beet greens and stems Calories
Rich in fiber and vitamins A and K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Beet greens and stems (38 g) has 8 calories. That works out to 22 calories per 100 g. It contains 1.6 g of carbs, 0.8 g of protein, 0 g of fat and 1.1 g of fiber. Its 152 µg of Vitamin K covers 127% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Beet greens and stems Nutrition Facts
Selected: 1 cup (chopped) · 38 g
8
KCAL / 38G
Carbs
1.6g
· 1% DV
Protein
0.8g
· 2% DV
Fat
0g
· 0% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 33% · Fat 0%
Beet greens and stems nutrition facts table · 1 cup (chopped) (38 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 0.8 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Beet greens and stems?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 38 g | 8 kcal |
| 1 piece (small) | 25 g | 6 kcal |
| 1 piece (medium) | 45 g | 10 kcal |
| 1 serving (small) | 60 g | 13 kcal |
| 2 cup (chopped) | 76 g | 17 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (medium) | 100 g | 22 kcal |
| 1 serving (large) | 180 g | 40 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Beet greens and stems
Are beet greens and stems edible?
Yes, beet greens and stems are edible. The leaves can be eaten raw or cooked, and the stems are good cooked when chopped small. Discard damaged parts and wash the greens thoroughly to remove soil before eating.
How do you cook beet greens and stems?
Sauté beet greens and stems in a pan with a little oil. Add the chopped stems first because they take longer to soften, then stir in the leaves until wilted; garlic or lemon makes an easy finishing touch.
Can you eat beet greens and stems raw?
Yes, tender beet greens and stems can be eaten raw. Add young leaves to salads and slice the stems thinly, since they can be fibrous. Wash both thoroughly under running water, especially where soil collects around the stems.
Do beet greens and stems taste like spinach?
Beet greens and stems have an earthy, slightly mineral taste, while their leaves can be used much like spinach. The stems are crunchier and more substantial, so they benefit from chopping and cooking before serving.
How do you wash beet greens and stems?
Separate beet greens from the stems and swish them in a bowl of cold water to loosen grit, then rinse under running water. Trim dirty stem ends, and split especially thick stems lengthwise so soil does not remain in crevices.
How long do beet greens and stems last in the fridge?
Beet greens and stems usually keep for a few days in the refrigerator. Leave them unwashed until use, wrap them loosely in a paper towel, and store them in a bag in the crisper; discard any slimy or spoiled leaves.
Can you freeze beet greens and stems?
Yes, beet greens and stems freeze well after brief blanching. Rinse and chop them, blanch briefly, cool them in cold water, and drain thoroughly before packing airtight. Add the frozen greens straight to soups or cooked dishes.
Can beet greens and stems replace spinach in recipes?
Yes, beet greens and stems can replace spinach in many cooked recipes, such as soups, pasta, and sautés. Their flavor is earthier, and the stems need a head start in the pan so they soften before the leaves wilt.
Are beet greens and stems high in oxalates?
Yes, beet greens contain oxalates, which can matter for people prone to certain kidney stones. If you have kidney stones or kidney disease, ask your doctor or dietitian how much is appropriate for you.
Why are beet greens and stems bitter?
Beet greens and stems can taste bitter when the leaves are mature or the greens are past their best. Choose fresh, tender leaves, remove tough stems, and briefly blanching the greens can mellow their flavor before cooking.
Beet greens and stems Vitamins & Minerals
Vitamins
Vitamin K
152µg · 127% DV
Vitamin A
120.08µg · 13% DV
Vitamin C
11.4mg · 13% DV
B2
0.08mg · 6% DV
Minerals
Potassium ⭐
290mg · 9% DV
Manganese
0.19mg · 8% DV
Copper
0.07mg · 8% DV
Magnesium
27mg · 6% DV
Sodium
86mg · 4% DV
Beet greens and stems Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet greens and stems
To burn the 8 calories in 1 cup (chopped) (38 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beet greens and stems?
Beet greens and stems are the edible leaves and stalks attached to beetroot. The leaves soften quickly, while the stems stay pleasantly firm and may need a little longer in the pan. In many kitchens, both parts are chopped and cooked together, or the stems go in first.
Sauté them as a side, stir them into soups and stews, or fold them into a savoury pie; a little lemon or garlic works well. They are low in calories and provide fibre, along with vitamins A and K. For a lighter preparation, use modest amounts of oil, or add them to a bean or lentil dish for a more substantial meal.
How Nutritious Is Beet greens and stems?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beet greens and stems Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beet greens and stems Contain Allergens?
No known major allergens
Which Diets Is Beet greens and stems Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Beet greens and stems Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.