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Sautéed beet greens 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 cup (chopped) of Sautéed beet greens (90 g) has 45 calories. That works out to 50 calories per 100 g. It contains 5.2 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 cup (chopped) · 90 g
45
KCAL / 90G
Carbs
5.2g
· 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 42% · Protein 18% · Fat 40%
Sautéed beet greens nutrition facts table · 1 cup (chopped) (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 | 5.2 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 Cup of Chopped Sautéed beet greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 90 g | 45 kcal |
| 1 piece (small) | 25 g | 13 kcal |
| 1 piece (medium) | 40 g | 20 kcal |
| ½ cup (chopped) | 45 g | 23 kcal |
| 1 serving (small) | 80 g | 40 kcal |
| 100 g | 100 g | 50 kcal |
| 1 serving (medium) | 120 g | 60 kcal |
| 1 cup (shredded) | 140 g | 70 kcal |
| 1 serving (large) | 180 g | 90 kcal |
Calculated from 50 calories per 100 g.
Frequently Asked Questions About Sautéed beet greens
Can you eat sautéed beet greens?
Yes, beet leaves and stems are edible, and sautéing makes them tender. Remove any slimy or damaged parts, then wash the greens thoroughly because soil can cling around the stems and leaf folds.
How do you make sautéed beet greens?
Sautéed beet greens are easy to make: cook chopped stems in a little oil first, then add the leaves and cook until wilted. Finish with lemon, garlic, or seasoning to balance their earthy flavor.
Do you cook the stems before the leaves in sautéed beet greens?
Yes, add the stems first because they take longer to soften than the leaves. Stir in the leaves later so they wilt without becoming overcooked while the stems finish cooking.
What do sautéed beet greens taste like?
Sautéed beet greens have an earthy, mildly sweet flavor, with tender leaves and firmer stems. Their taste is often compared with chard; lemon or vinegar can brighten the dish if it tastes too earthy.
Can you eat sautéed beet greens raw?
No, sautéed beet greens are cooked by definition, but beet leaves can also be eaten raw when fresh and thoroughly washed. Raw leaves are firmer and more earthy, so many people prefer them cooked.
What goes well with sautéed beet greens?
Sautéed beet greens pair well with eggs, grains, beans, roasted vegetables, or a simple yogurt sauce. A little lemon or vinegar works especially well with their earthy flavor and makes the dish a useful side.
How do you keep sautéed beet greens from getting soggy?
To keep sautéed beet greens from getting soggy, wash them ahead of time and dry them well before cooking. Use a wide, hot pan and avoid crowding it, so excess moisture can evaporate.
Can you freeze sautéed beet greens?
Yes, you can freeze sautéed beet greens after they have cooled. Their leaves may be softer after thawing, so frozen portions work best stirred into soups, grains, or other cooked dishes.
How should you store leftover sautéed beet greens?
Store leftover sautéed beet greens in a covered container in the refrigerator once they have cooled. Reheat only the portion you plan to eat, and avoid leaving the cooked greens at room temperature for an extended time.
Are sautéed beet greens bitter?
Usually, sautéed beet greens are earthy rather than strongly bitter, though older leaves can taste more pronounced. A squeeze of lemon or a spoonful of yogurt can soften that flavor.
Sautéed beet greens Vitamins & Minerals
Vitamins
Vitamin K
360µg · 300% DV
Vitamin A
284.4µg · 32% DV
Vitamin C
21.6mg · 24% DV
B2
0.17mg · 13% DV
Minerals
Manganese
0.5mg · 22% DV
Potassium ⭐
684mg · 20% DV
Magnesium
63mg · 15% DV
Calcium
103mg · 10% 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 cup (chopped) (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?
Kavrulmuş pancar sapı means roasted beet stems: the firm stalks beneath beet leaves, chopped and cooked in a pan until tender. It is a practical way to use the whole beet plant; onion or garlic can be added, though the stems are also good simply cooked with a little oil.
The cooked stalks are soft with a slight bite and have a mild, earthy flavour. Serve them as a vegetable side or mezze, perhaps with yoghurt and bread, as is common in Turkish home cooking. They provide fibre and vitamin K, while 100 g has about 50 calories. Use oil sparingly for a lighter dish, or add a spoonful of yoghurt for contrast.
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
✓ Suitable
Low FODMAP
— Not suitable
Sautéed beet greens Fat Profile
SATURATED
0.29g
MONOUNSATURATED
0.52g
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.