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Beet greens stew Calories
Fiber-rich, low-calorie, rich in vitamin K and folate
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 10.4 g of carbs, 3.4 g of protein, 3.8 g of fat and 4.9 g of fiber. Its 561.6 µg of Vitamin K covers 468% 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
10.4g
· 4% DV
Protein
3.4g
· 7% DV
Fat
3.8g
· 5% 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 47% · Protein 15% · Fat 38%
Beet greens stew nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.52 g | 3% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 4.9 g | 18% |
| Protein | 3.4 g | 7% |
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 (chopped) | 18 g | 9 kcal |
| 4 tablespoon (chopped) | 72 g | 35 kcal |
| 1 piece (small) | 90 g | 43 kcal |
| 100 g | 100 g | 48 kcal |
| 1 cup (chopped) | 140 g | 67 kcal |
| 1 piece (medium) | 180 g | 86 kcal |
| 1 serving (large) | 250 g | 120 kcal |
| 1 piece (large) | 300 g | 144 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Beet greens stew
What is beet greens stew?
Beet greens stew is a cooked dish made with the leafy tops and often the stems of beetroot plants. Recipes vary, but commonly include onion and may add tomato, rice, or another grain.
How do you make beet greens stew?
To make beet greens stew, wash and chop the leaves and stems, soften onion in a little oil, then add the greens and cook until tender. Add water or stock and, if desired, tomato and rice.
Can you eat beet greens in beet greens stew?
Yes, beet greens are edible and are the main ingredient in beet greens stew. Wash them thoroughly to remove grit, discard damaged leaves, and cook the greens until tender rather than eating them raw in this dish.
Can you use beet stems in beet greens stew?
Yes, beet stems can go into beet greens stew, and they add a pleasing bite. Chop them small and start cooking them before the leaves, since stems usually take longer to soften.
What is the difference between beet greens stew and Swiss chard stew?
Beet greens stew uses the tops of beetroot plants, while Swiss chard stew uses chard. They can be cooked in similar ways, but the leaves and stems may differ in texture and flavor, so cooking time may need adjusting.
How do you remove grit from beet greens for beet greens stew?
Rinse beet greens for the stew under running water, separating the leaves and checking around the stems where soil can collect. Repeat until the water runs clear, then drain and chop them.
How do you keep beet greens stew from tasting bitter?
To mellow beet greens stew, remove damaged or especially tough leaves, cook the greens until tender, and balance their earthy taste with onion or tomato. A squeeze of lemon at the table can brighten the finished dish.
What can you serve with beet greens stew?
Beet greens stew pairs well with crusty bread, rice, or a grain such as bulgur. A spoonful of plain yogurt is another common-style accompaniment, especially when the stew is served warm as part of a meal.
Can you freeze beet greens stew?
Yes, beet greens stew can be frozen once cooled. Divide it into airtight portions and thaw it in the refrigerator before reheating thoroughly; if the stew contains rice, expect its texture to become softer after freezing.
How long does beet greens stew keep in the fridge?
Beet greens stew keeps for a few days when promptly refrigerated in a covered container. Reheat only the portion you plan to eat, and discard it if it has been left at room temperature for an extended time.
Beet greens stew Vitamins & Minerals
Vitamins
Vitamin K
561.6µg · 468% DV
Vitamin A
568.8µg · 63% DV
Vitamin C
33.12mg · 37% DV
Folate
104.4µg · 26% DV
Minerals
Manganese
0.74mg · 32% DV
Magnesium
122mg · 29% DV
Calcium
202mg · 20% DV
Iron
3.42mg · 19% DV
Potassium ⭐
626mg · 18% 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 home-style Turkish dish made by cooking beet leaves, often with onion. Recipes vary by region and household; tomato, tomato paste, or a little bulgur or rice may also go into the pot. It is associated with the everyday vegetable cooking of parts of southern and eastern Turkey.
The leaves soften as they cook, leaving the stew tender, gently earthy and slightly sweet from the onion. Serve it warm or at room temperature, with bread or a spoonful of yoghurt; it can work as a light main or a side. It is a fibre-rich, relatively low-calorie dish. For a lighter version, keep the oil modest and use little or no rice or bulgur.
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
0.52g
MONOUNSATURATED
1.84g
POLYUNSATURATED
0.74g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.