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Beet greens stew Calories
High in fiber, low in calories, very rich in vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beet greens stew (180 g) has 86 calories. That works out to 48 calories per 100 g. It contains 11.2 g of carbs, 3.2 g of protein, 2.9 g of fat and 4.9 g of fiber. Its 513 µg of Vitamin K covers 428% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Beet greens stew Nutrition Facts
Selected: 1 serving (medium) · 180 g
86
KCAL / 180G
Carbs
11.2g
· 4% DV
Protein
3.2g
· 6% DV
Fat
2.9g
· 4% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 15% · Fat 31%
Beet greens stew nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 4.9 g | 18% |
| Protein | 3.2 g | 6% |
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 Serving of Beet greens stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 86 kcal |
| 1 tablespoon (mini) | 18 g | 9 kcal |
| 3 tablespoon (small) | 54 g | 26 kcal |
| 1 piece (small) | 90 g | 43 kcal |
| 100 g | 100 g | 48 kcal |
| 1 serving (small) | 120 g | 58 kcal |
| 1 cup (medium) | 160 g | 77 kcal |
| 1 cup (large) | 240 g | 115 kcal |
| 1 serving (large) | 260 g | 125 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Beet greens stew
How do you make beet greens stew?
Beet greens stew is made by gently cooking chopped beet leaves with aromatics and liquid until tender. Many versions start with onion and tomato, while rice, beans, or other vegetables can make the pot more substantial.
Do you need beetroot to make beet greens stew?
No, beetroot itself is not required for beet greens stew; the leaves and their stems are the defining ingredients. Add diced root only if you want a sweeter, heartier variation, and allow it extra cooking time.
Can you use beet stems in beet greens stew?
Yes, beet stems work well in beet greens stew and add a pleasant bite. Slice them thinly and start cooking them before the leaves, since the stems take longer to soften.
How do you keep beet greens stew from tasting bitter?
Fresh, young leaves usually give beet greens stew a milder flavor. If your leaves taste strongly bitter, blanch them briefly and discard the water before adding them to the stew.
What can you add to beet greens stew to make it more filling?
Beans, lentils, or rice can make beet greens stew more filling without changing its leafy character. Add cooked beans near the end, or allow uncooked grains and pulses enough liquid and time to become tender.
Can you make beet greens stew without tomatoes?
Yes, beet greens stew can be made without tomatoes. Cook the leaves with onion, garlic, and broth or water, then brighten the finished dish with lemon; this lets the earthy greens remain the main flavor.
What herbs and spices go well in beet greens stew?
Dill, parsley, garlic, black pepper, and a little chili all suit beet greens stew. Choose herbs to match the version you are making: dill and lemon keep it fresh, while cumin gives it a warmer flavor.
What should you serve with beet greens stew?
Beet greens stew pairs well with crusty bread, rice, or roasted potatoes. A spoonful of plain yogurt or a crisp salad also balances the savory greens and turns the stew into a fuller meal.
How long does beet greens stew keep in the fridge?
Beet greens stew keeps for about three days in a covered container in the refrigerator. Cool it promptly, and reheat only the portion you plan to eat so the leaves do not become overly soft.
Can you freeze beet greens stew?
Yes, beet greens stew can be frozen in airtight portions once cooled. The leaves may soften further after thawing, so it is best for reheated meals rather than a dish where you want the greens to stay firm.
Beet greens stew Vitamins & Minerals
Vitamins
Vitamin K
513µg · 428% DV
Vitamin A
568.8µg · 63% DV
Vitamin C
32.4mg · 36% DV
Vitamin E
2.52mg · 17% DV
Minerals
Manganese
0.76mg · 33% DV
Magnesium
104mg · 25% DV
Calcium
202mg · 20% DV
Potassium ⭐
657mg · 19% DV
Sodium
378mg · 16% DV
Beet greens stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet greens stew
To burn the 86 calories in 1 serving (medium) (180 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 stew?
Beet greens stew is a Turkish home-style dish made by simmering beet leaves and stems, commonly with onion and tomato; some cooks add a little rice. The leaves have an earthy, slightly mineral flavour that mellows as they cook, while the stems keep a gentle bite.
It is usually served warm as part of a meal or as a light lunch, with bread and often yogurt alongside. For a plant-based version, use olive oil and skip the yogurt. The dish is high in fibre and low in calories, with 48 calories per 100 g. Cook the greens just until tender so they retain some texture.
How Nutritious Is Beet greens stew?
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 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 stew Contain Allergens?
No known major allergens
Which Diets Is Beet greens 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 stew Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.86g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.