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Sautéed beet greens Calories
High in fiber, very high in vitamin K, low calorie
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed beet greens (90 g) has 45 calories. That works out to 50 calories per 100 g. It contains 5.1 g of carbs, 2.3 g of protein, 2.2 g of fat and 3.3 g of fiber. Its 360 µg of Vitamin K covers 300% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sautéed beet greens Nutrition Facts
Selected: 1 serving (medium) · 90 g
45
KCAL / 90G
Carbs
5.1g
· 2% DV
Protein
2.3g
· 5% DV
Fat
2.2g
· 3% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 19% · Fat 40%
Sautéed beet greens nutrition facts table · 1 serving (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 77 mg | 3% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 3.3 g | 12% |
| Protein | 2.3 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 Sautéed beet greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 90 g | 45 kcal |
| 1 tablespoon (shredded) | 15 g | 8 kcal |
| 3 tablespoon (shredded) | 45 g | 23 kcal |
| 1 cup (chopped) | 85 g | 43 kcal |
| 1 serving (small) | 90 g | 45 kcal |
| 100 g | 100 g | 50 kcal |
| 1 serving (medium) | 140 g | 70 kcal |
| 2 cup (chopped) | 170 g | 85 kcal |
| 1 piece (whole) | 180 g | 90 kcal |
| 1 serving (large) | 220 g | 110 kcal |
Calculated from 50 calories per 100 g.
Frequently Asked Questions About Sautéed beet greens
How do you make sautéed beet greens?
To make sautéed beet greens, wash and chop the leaves and stems, then cook them in a pan with oil and softened onion or garlic. Stir until tender and finish with salt and a squeeze of lemon if you like.
Can you eat sautéed beet greens?
Yes, sautéed beet greens are made from edible beet leaves and stems. Cooking softens their sturdy texture and gives them a mild, earthy flavor; discard any leaves that are spoiled or slimy before preparing them.
What do sautéed beet greens taste like?
Sautéed beet greens taste earthy and mildly sweet, with a flavor similar to chard but often a little more robust. Younger leaves tend to be more tender, while the stems stay pleasantly firm if not overcooked.
Do you cook the stems in sautéed beet greens?
Yes, the stems can be cooked along with the leaves. Chop them finely and add them to the pan first, since they take longer to soften; stir in the leaves afterward so they do not become overcooked.
Do you need to boil beet greens before making sautéed beet greens?
No, you can sauté washed, chopped beet greens directly in a pan. Briefly boiling larger, tougher leaves first is optional, but drain them well so the finished dish does not turn watery.
How can you make sautéed beet greens less bitter?
Choose young beet leaves for a milder sautéed beet greens dish. If the leaves taste strong, briefly blanch them and drain well before sautéing, or brighten the finished dish with lemon juice.
What should you add to sautéed beet greens for flavor?
Garlic, onion, lemon, and black pepper all work well in sautéed beet greens. Add garlic near the end of cooking so it does not burn, and use lemon just before serving to lift the earthy flavor.
What do you serve with sautéed beet greens?
Sautéed beet greens pair well with roasted vegetables, grains, eggs, or a simple main dish. Serve them warm with lemon or a spoonful of yogurt, or pile them on toast for a quick meal.
Can you add eggs to sautéed beet greens?
Yes, eggs make sautéed beet greens a more substantial meal. Once the greens are tender, stir in beaten eggs until set, or crack eggs over the pan, cover it, and cook until the whites are firm.
How long do sautéed beet greens last in the fridge?
Sautéed beet greens keep for about 3–4 days in a covered container in the refrigerator. Cool them promptly after cooking, and reheat only the portion you plan to eat.
Sautéed beet greens Vitamins & Minerals
Vitamins
Vitamin K
360µg · 300% DV
Vitamin A
284.4µg · 32% DV
Vitamin C
16.2mg · 18% DV
B2
0.16mg · 12% DV
Minerals
Manganese
0.47mg · 20% DV
Potassium ⭐
684mg · 20% DV
Magnesium
63mg · 15% DV
Copper
0.11mg · 12% DV
Sodium
77mg · 3% DV
Sautéed beet greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed beet greens
To burn the 45 calories in 1 serving (medium) (90 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 Sautéed beet greens?
Sautéed beet greens is a home-style dish made by chopping beet leaves and stems and cooking them in a pan, often with onion and oil. It uses the leafy tops rather than the beetroot; the exact seasoning and method vary from kitchen to kitchen.
The leaves turn tender while the stems can retain a little bite, with an earthy flavour and mild sweetness. Serve it warm or at room temperature as a side, or add eggs to make it a more substantial meal. It is a low-calorie choice with plenty of fibre and vitamin K; a 100 g portion provides 3.7 g of fibre. For a lighter plate, keep the oil modest and pair it with plain yogurt or a simple grain dish.
How Nutritious Is Sautéed beet greens?
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 Sautéed beet greens 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 Sautéed beet greens Contain Allergens?
No known major allergens
Which Diets Is Sautéed beet greens 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
Sautéed beet greens Fat Profile
SATURATED
0.29g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.49g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.