Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Beet greens rice stew Calories
Fiber-rich vegetable stew with rice
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beet greens rice stew (220 g) has 172 calories. That works out to 78 calories per 100 g. It contains 25.1 g of carbs, 4.6 g of protein, 6.4 g of fat and 5.1 g of fiber. Its 407 µg of Vitamin K covers 339% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Beet greens rice stew Nutrition Facts
Selected: 1 serving (medium) · 220 g
172
KCAL / 220G
Carbs
25.1g
· 9% DV
Protein
4.6g
· 9% DV
Fat
6.4g
· 8% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 10% · Fat 33%
Beet greens rice stew nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 0.92 g | 5% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 25.1 g | 9% |
| Fiber | 5.1 g | 18% |
| Protein | 4.6 g | 9% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Beet greens rice stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 172 kcal |
| 1 tablespoon (small) | 18 g | 14 kcal |
| 4 tablespoon (medium) | 72 g | 56 kcal |
| 100 g | 100 g | 78 kcal |
| 1 piece (small) | 110 g | 86 kcal |
| 1 cup (medium) | 180 g | 140 kcal |
| 2 piece (double) | 220 g | 172 kcal |
| 1 serving (large) | 300 g | 234 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Beet greens rice stew
How do you make beet greens rice stew?
Beet greens rice stew is made by cooking chopped beet leaves with rice, usually alongside onion and seasonings. Wash and chop the greens, then simmer them with rinsed rice and enough liquid until the leaves soften and the rice is tender.
What is beet greens rice stew?
Beet greens rice stew is a Turkish-style dish in which beet leaves cook together with rice in one pot. It is a leafy vegetable dish, not a stew made from beetroot, the round root commonly eaten roasted or pickled.
Where does beet greens rice stew come from?
Beet greens rice stew is associated with Turkey’s Black Sea cooking and the regional tradition of dible, a one-pot dish combining vegetables and rice. Recipes vary between households, including which greens and seasonings they use.
Can you use beet stems in beet greens rice stew?
Yes, you can use the tender stems in beet greens rice stew as well as the leaves. Chop the stems more finely and add them first, since they take longer to soften; the leafy parts can go in afterward.
Do you cook the rice before adding it to beet greens rice stew?
No, the rice usually goes into beet greens rice stew uncooked, after being rinsed. It cooks in the pot with the greens and liquid, absorbing their flavor; pre-cooked rice can turn mushy during the simmer.
What kind of rice works best in beet greens rice stew?
Most everyday white rice works in beet greens rice stew, including medium- or short-grain varieties. Rinsing it first helps remove excess surface starch, while checking the pot as it cooks helps you avoid rice that is too soft.
How do you wash beet greens for beet greens rice stew?
Wash beet greens for beet greens rice stew by separating the leaves and rinsing them thoroughly under running water, especially around the stems where grit can collect. Drain them well before chopping so extra water does not dilute the stew.
What does beet greens rice stew taste like, and can it be bitter?
Beet greens rice stew tastes earthy and savory, with a mild sweetness from the greens and a soft, comforting texture from the rice. Mature leaves can taste more bitter; removing tough stems and balancing the dish with lemon can help.
What do you serve with beet greens rice stew?
Serve beet greens rice stew warm, either on its own or with a simple side. Plain yogurt, a crisp salad, pickles, or a squeeze of lemon complement the earthy greens without overpowering their flavor.
Can you freeze beet greens rice stew?
Yes, beet greens rice stew can be frozen in airtight, portion-sized containers, though the rice and greens may soften after thawing. Defrost it in the refrigerator and reheat it thoroughly; add a little water if the rice has thickened.
Beet greens rice stew Vitamins & Minerals
Vitamins
Vitamin K
407µg · 339% DV
Vitamin A
343.2µg · 38% DV
Vitamin C
24.2mg · 27% DV
Folate
83.6µg · 21% DV
Minerals
Manganese
0.68mg · 30% DV
Copper
0.2mg · 22% DV
Calcium
202mg · 20% DV
Sodium
462mg · 20% DV
Potassium ⭐
627mg · 18% DV
Beet greens rice stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet greens rice stew
To burn the 172 calories in 1 serving (medium) (220 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 rice stew?
Beet greens rice stew is a home-style dish associated with Turkey’s Black Sea region. It brings leafy beet greens together with rice, usually cooked with onion and a little oil; the rice softens and absorbs the greens’ cooking juices, giving the dish a tender, cohesive texture.
Its flavour is gently earthy and slightly sweet, and it is generally served warm as a simple lunch or supper rather than as a side salad. The greens contribute fibre, while rice makes the dish more filling. For a lighter version, use less oil; it also pairs well with plain yoghurt or a sharp pickle.
How Nutritious Is Beet greens rice stew?
Nutrient density
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 rice stew Processed?
NOVA 2
Minimally Processed
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 rice stew Contain Allergens?
No known major allergens
Which Diets Is Beet greens rice stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beet greens rice stew Fat Profile
SATURATED
0.92g
MONOUNSATURATED
2.53g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 4.6:1
Above the ideal 4:1 (4.6:1).
Compare Beet greens rice stew
Foods Similar to Beet greens rice stew
Have another question about Beet greens rice stew?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.