Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Beet leaf salad Calories
Low-calorie, fiber-rich, very high 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 leaf salad (80 g) has 22 calories. That works out to 27 calories per 100 g. It contains 3.7 g of carbs, 1.7 g of protein, 0.2 g of fat and 2.2 g of fiber. Its 320 µg of Vitamin K covers 267% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Beet leaf salad Nutrition Facts
Selected: 1 serving (medium) · 80 g
22
KCAL / 80G
Carbs
3.7g
· 1% DV
Protein
1.7g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 29% · Fat 8%
Beet leaf salad nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 56 mg | 2% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 1.7 g | 3% |
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 leaf salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 22 kcal |
| 1 piece (small) | 20 g | 5 kcal |
| 1 cup (chopped) | 35 g | 9 kcal |
| 1 piece (large) | 35 g | 9 kcal |
| 1 serving (small) | 50 g | 14 kcal |
| 2 cup (chopped) | 70 g | 19 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (large) | 120 g | 32 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Beet leaf salad
Can you eat beet leaf salad raw?
Yes, beet leaf salad can be made with raw leaves, especially when they are young and tender. Mature leaves may be tougher, so briefly blanching or sautéing them makes a softer salad; wash the leaves thoroughly before using them raw.
How do you make beet leaf salad?
To make beet leaf salad, wash the leaves well, chop them, and briefly blanch or sauté them until tender. Drain thoroughly, then toss with olive oil and lemon juice or vinegar; garlic is a common optional addition.
What do beet leaves taste like in a salad?
Beet leaves have an earthy, mildly sweet taste, somewhat like chard, and mature leaves can taste more robust. In beet leaf salad, lemon juice or vinegar brightens that earthy flavor, while garlic adds a sharper note.
Can you eat the stems in beet leaf salad?
Yes, beet stems are edible and can be included in beet leaf salad. Chop them separately and cook them before adding the leaves, since the stems take longer to soften; very thick stems may remain pleasantly crisp.
Do you need to boil beet leaves before making beet leaf salad?
No, boiling is not required for beet leaf salad. Tender leaves can be served raw, while blanching or sautéing is useful for tougher leaves and gives the salad a softer texture. Avoid cooking them longer than needed.
How should you wash beet leaves for beet leaf salad?
Rinse each leaf of beet leaf salad under running water, then swish the leaves in a bowl of clean water to loosen grit caught around the veins. Rinse again and dry or drain them before chopping.
How long does beet leaf salad last in the fridge?
Beet leaf salad keeps for a few days in a covered container in the refrigerator. The leaves soften as they sit, especially once dressed, so store the dressing separately when possible and toss it in just before serving.
Can you freeze beet leaf salad?
Freezing prepared beet leaf salad is not recommended because thawed leaves become watery and limp. You can freeze blanched, well-drained beet leaves without dressing, then thaw them and use them in a freshly made salad.
What dressing goes well with beet leaf salad?
A simple olive-oil and lemon dressing works well with beet leaf salad because its acidity balances the leaves’ earthy flavor. Vinegar can replace the lemon, and a little garlic is a traditional savory addition in many versions.
Is beet leaf salad safe to eat while taking warfarin?
Beet leaf salad contains vitamin K, which can affect how warfarin works. People taking warfarin should keep their intake of vitamin-K-rich foods consistent and ask their prescriber before making a significant change to how much beet leaf salad they eat.
Beet leaf salad Vitamins & Minerals
Vitamins
Vitamin K
320µg · 267% DV
Vitamin A
252.8µg · 28% DV
Vitamin C
24mg · 27% DV
Vitamin E
1.44mg · 10% DV
Minerals
Potassium ⭐
608mg · 18% DV
Manganese
0.36mg · 16% DV
Magnesium
56mg · 13% DV
Calcium
94mg · 9% DV
Sodium
56mg · 2% DV
Beet leaf salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet leaf salad
To burn the 22 calories in 1 serving (medium) (80 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 leaf salad?
Beet leaf salad is a simple way to use the leafy tops of beets, cooked until tender and dressed with olive oil and lemon. Some versions include garlic. Rather than a single fixed recipe, it is a practical home-style preparation found wherever beet greens are cooked; the leaves are often harvested along with the root and used while fresh.
The greens have a mild, earthy flavour and become soft when cooked, making the salad a good side dish or a light starter. Serve it at room temperature, perhaps alongside grilled food, bread or other vegetables. It is low in calories, rich in fibre and especially high in vitamin K. For a lighter dressing, use lemon generously and add just enough olive oil to coat the leaves.
How Nutritious Is Beet leaf salad?
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 leaf salad 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 leaf salad Contain Allergens?
No known major allergens
Which Diets Is Beet leaf salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beet leaf salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
Compare Beet leaf salad
Foods Similar to Beet leaf salad
Have another question about Beet leaf salad?
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.