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Green beet salad Calories
Low-calorie, fiber-rich salad with notable folate
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green beet salad (150 g) has 65 calories. That works out to 43 calories per 100 g. It contains 11.4 g of carbs, 2.7 g of protein, 0.6 g of fat and 4.2 g of fiber. Its 315 µg of Vitamin K covers 263% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green beet salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
65
KCAL / 150G
Carbs
11.4g
· 4% DV
Protein
2.7g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 17% · Fat 9%
Green beet salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 11.4 g | 4% |
| Fiber | 4.2 g | 15% |
| Protein | 2.7 g | 5% |
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 Green beet salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 65 kcal |
| 1 tablespoon (shredded) | 15 g | 6 kcal |
| 1 cup (shredded) | 55 g | 24 kcal |
| 1 cup (chopped) | 90 g | 39 kcal |
| 1 piece (half) | 90 g | 39 kcal |
| 100 g | 100 g | 43 kcal |
| 1 serving (small) | 100 g | 43 kcal |
| 1 piece (whole) | 180 g | 77 kcal |
| 1 serving (large) | 220 g | 95 kcal |
Calculated from 43 calories per 100 g.
Frequently Asked Questions About Green beet salad
How do you make green beet salad?
Green beet salad is usually made with beet leaves and tender stems that are washed, briefly blanched or sautéed, and dressed. A simple lemon-and-olive-oil dressing lets the greens stand out; some versions add garlic or yogurt.
What part of the beet goes into green beet salad?
Green beet salad uses the leafy tops and sometimes their tender stems, not a special green-colored beetroot. Choose crisp, fresh leaves and remove any thick, tough stems before preparing the salad.
Can you eat the beet greens raw in green beet salad?
Yes, young beet greens can be eaten raw in green beet salad. Wash and dry them thoroughly, then slice them finely; mature leaves are tougher and often taste better briefly cooked.
Is green beet salad healthy?
Yes, green beet salad can be a nourishing side, especially when it is made with plenty of greens and a light dressing. Beet leaves provide fiber and folate; heavy additions such as lots of creamy dressing change the overall balance.
Should you remove the stems for green beet salad?
Remove the thick, fibrous stems from green beet salad, but keep the tender ones if you like their crunch. Chop retained stems finely and cook them a little longer than the leaves so they soften evenly.
What dressing goes well with green beet salad?
A lemon vinaigrette with olive oil, salt, and a little mustard pairs well with green beet salad. Vinegar also works, while a creamy dressing can soften the greens’ earthy flavor; add dressing shortly before serving.
How do you keep green beet salad from tasting bitter?
To mellow green beet salad, briefly blanch mature leaves and discard the cooking water before dressing them. Lemon juice, vinegar, or a creamy element can balance their earthy, slightly bitter flavor; younger leaves tend to be milder.
How long does green beet salad last in the fridge?
Green beet salad generally keeps for 2–3 days in a covered container in the refrigerator. For the best texture, store the greens and dressing separately and combine them just before serving.
Can you freeze green beet salad?
Freezing finished green beet salad is not recommended because the leaves can turn limp and watery after thawing. You can freeze blanched beet greens separately, without dressing, then thaw and season them when needed.
What should you serve with green beet salad?
Green beet salad goes well with roasted vegetables, grains such as rice or quinoa, or a main dish with beans, fish, or chicken. Its fresh, tangy flavor also balances richer foods.
Green beet salad Vitamins & Minerals
Vitamins
Vitamin K
315µg · 263% DV
Folate
142.5µg · 36% DV
Vitamin C
27mg · 30% DV
B6
0.11mg · 6% DV
Minerals
Manganese
0.48mg · 21% DV
Potassium ⭐
465mg · 14% DV
Copper
0.12mg · 13% DV
Iron
2.1mg · 12% DV
Sodium
105mg · 5% DV
Green beet salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green beet salad
To burn the 65 calories in 1 serving (medium) (150 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 Green beet salad?
Green beet salad is made from the leafy tops and tender stems of beetroot, rather than the familiar swollen root. The greens are usually briefly cooked or blanched, then cooled and dressed. Their flavour is gently earthy and a little sweet, with soft leaves and stems that can retain some bite.
It can be served warm or chilled, simply with olive oil and lemon, or with garlic and yogurt; it works as a side dish alongside grains, beans or grilled food. For a light salad, keep the dressing modest. It provides fibre and folate, with 43 calories and 2.8 g of fibre per 100 g, making it an easy way to add leafy greens to a meal.
How Nutritious Is Green beet 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 Green beet 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 Green beet salad Contain Allergens?
No known major allergens
Which Diets Is Green beet 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
Green beet salad Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.