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Beet greens salad Calories
High-fiber, low-calorie, very rich in vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Beet greens salad (55 g) has 15 calories. That works out to 27 calories per 100 g. It contains 2.5 g of carbs, 1.2 g of protein, 0.2 g of fat and 1.8 g of fiber. Its 220 µg of Vitamin K covers 183% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Beet greens salad Nutrition Facts
Selected: 1 cup (chopped) · 55 g
15
KCAL / 55G
Carbs
2.5g
· 1% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 29% · Fat 11%
Beet greens salad nutrition facts table · 1 cup (chopped) (55 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 39 mg | 2% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 1.8 g | 6% |
| Protein | 1.2 g | 2% |
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 Cup of Chopped Beet greens salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 55 g | 15 kcal |
| 1 piece (small) | 35 g | 9 kcal |
| 1 piece (medium) | 70 g | 19 kcal |
| 1 serving (small) | 80 g | 22 kcal |
| 100 g | 100 g | 27 kcal |
| 2 cup (chopped) | 110 g | 30 kcal |
| 1 serving (medium) | 150 g | 41 kcal |
| 1 serving (large) | 220 g | 59 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Beet greens salad
How do you make beet greens salad?
To make beet greens salad, wash and dry the leaves well, then slice them and any tender stems. Toss with olive oil, lemon juice, and salt, or briefly cook the greens first if you prefer a softer salad.
Can you eat beet greens salad raw?
Yes, beet greens salad can be made with raw leaves, especially when they are young and tender. Wash the leaves thoroughly, dry them, and slice the stems thinly; older leaves and thicker stems are often better cooked before serving.
Do beet greens salad stems need to be removed?
No, you do not have to remove the stems from beet greens salad. They are edible, but firmer than the leaves, so slice them thinly. If cooking the greens, add the stems first and give them a little more time.
Should you blanch greens for beet greens salad?
No, blanching is not necessary for beet greens salad if you like crisp, fresh leaves. Brief blanching softens tougher greens and mellows their flavor; cool them promptly and squeeze or drain away excess water before dressing.
Can beet greens salad replace spinach salad?
Yes, beet greens salad can stand in for spinach salad in many recipes. The leaves have a more earthy, robust flavor, and mature stems can be tougher, so slice those finely or cook them before mixing the salad.
How should you store beet greens salad?
Store undressed beet greens salad in a covered container in the refrigerator, with the leaves thoroughly dried. Keep the dressing separate and toss it in just before serving; dressed leaves soften quickly and are best eaten promptly.
What do beet greens salad leaves taste like?
Beet greens salad tastes earthy and leafy, with a mild bitterness that is more noticeable in mature leaves. Young leaves are usually more tender and mild; lemon juice or a light vinaigrette balances their stronger flavor.
What dressing goes well with beet greens salad?
A lemon-and-olive-oil vinaigrette works especially well with beet greens salad. You can add garlic, vinegar, or a little mustard, but dress the leaves lightly so they stay crisp and their earthy flavor remains noticeable.
Can you freeze beet greens for beet greens salad?
Yes, you can freeze beet greens, but thawed leaves become soft and are not a good choice for a crisp raw salad. Blanch the leaves briefly, cool and drain them well, then freeze them for cooked dishes or warm salads.
How do you wash beet greens salad leaves?
Wash beet greens salad leaves by separating them and swishing them in a bowl of cold water, then rinse away any grit. Pay particular attention to the stem joints, and dry the leaves well so the dressing will cling.
Beet greens salad Vitamins & Minerals
Vitamins
Vitamin K
220µg · 183% DV
Vitamin A
173.8µg · 19% DV
Vitamin C
16.5mg · 18% DV
B2
0.1mg · 8% DV
Minerals
Potassium ⭐
418mg · 12% DV
Manganese
0.25mg · 11% DV
Magnesium
39mg · 9% DV
Calcium
64mg · 6% DV
Sodium
39mg · 2% DV
Beet greens salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet greens salad
To burn the 15 calories in 1 cup (chopped) (55 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 salad?
Beet greens salad is made from the leafy tops of beets, often with the tender stems included. The greens can be served raw, but they’re commonly briefly cooked and cooled for a softer texture, then dressed with olive oil and lemon; garlic or fresh herbs are welcome additions.
The leaves have a mild, earthy flavour, while the stems add a pleasant bite. Across Mediterranean-inspired cooking, the salad works well as a side for grilled fish, beans or other vegetable dishes, and can also be served as part of a spread of small plates. It is a light, fibre-rich way to use beet tops. For a lighter dressing, keep the oil modest and let lemon do more of the work.
How Nutritious Is Beet greens 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 greens 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 greens salad Contain Allergens?
No known major allergens
Which Diets Is Beet greens 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
✓ Suitable
Low FODMAP
— Not suitable
Beet greens salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.