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Red Beet Stem Calories
Red beet stems are rich in fiber, folate, potassium, and vitamin C.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Red Beet Stem (80 g) has 18 calories. That works out to 22 calories per 100 g. It contains 3.7 g of carbs, 1.8 g of protein, 0.1 g of fat and 2.2 g of fiber. Its 200 µg of Vitamin K covers 167% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Red Beet Stem Nutrition Facts
Selected: 1 cup (chopped) · 80 g
18
KCAL / 80G
Carbs
3.7g
· 1% DV
Protein
1.8g
· 4% DV
Fat
0.1g
· 0% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 31% · Fat 4%
Red Beet Stem nutrition facts table · 1 cup (chopped) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 18 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 64 mg | 3% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 1.8 g | 4% |
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 Red Beet Stem?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 80 g | 18 kcal |
| 1 tablespoon (chopped) | 10 g | 2 kcal |
| 1 piece (whole) | 25 g | 6 kcal |
| 1 cup (shredded) | 60 g | 13 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (medium) | 100 g | 22 kcal |
| 1 pack (large) | 200 g | 44 kcal |
| 1 bottle (jumbo) | 250 g | 55 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Red Beet Stem
Are red beet stems edible?
Yes, red beet stems are edible, and you can use them much like other sturdy leafy-green stems. They are crunchy and fibrous, so chop them finely for salads or cook them until tender.
How do you cook red beet stems?
Red beet stems are easy to sauté in a little oil or simmer until tender. They take longer to soften than the leaves, so add the chopped stems to the pan first and stir in the leaves near the end.
What do red beet stems taste like?
Red beet stems have a mild, earthy beet flavor and a crisp, somewhat fibrous texture. Cooking makes them softer and mellower; garlic, lemon, and olive oil pair well with their earthy taste.
Can you eat red beet stems raw?
Yes, red beet stems can be eaten raw. They are quite firm, so slice them thinly or chop them finely before adding them to a salad or slaw, and wash away any soil first.
Do red beet stems need to be peeled?
No, red beet stems usually do not need to be peeled. Rinse them well and trim off any tough or damaged ends; if a particularly thick stem has a stringy exterior, remove just that outer layer.
Can you cook red beet stems with the leaves?
Yes, red beet stems can be cooked with their leaves, but they need more time to soften. Start cooking the chopped stems first, then add the tender leaves toward the end so they do not turn limp.
How do you store red beet stems?
Store red beet stems dry and unwashed in the refrigerator, loosely wrapped or in a produce bag. If they are attached to leaves, separate the leaves first; they draw moisture from the stems and tend to wilt sooner.
Can you freeze red beet stems?
Yes, red beet stems freeze well for later use in cooked dishes. Wash and chop them, briefly blanch them, cool and drain thoroughly, then freeze; their texture will be softer after thawing.
What can you make with red beet stems?
Red beet stems work in soups, frittatas, savory pies, and vegetable sautés. Their sturdy texture also makes them suitable for a quick pickle; pair cooked stems with lemon or garlic to complement their earthy flavor.
Can you pickle red beet stems?
Yes, red beet stems can be pickled. Cut clean stems to fit a jar and cover them with a vinegar-based brine; garlic and spices add flavor, while thin pieces pickle more quickly and evenly.
Red Beet Stem Vitamins & Minerals
Vitamins
Vitamin K
200µg · 167% DV
Folate
64µg · 16% DV
Vitamin C
12.8mg · 14% DV
B6
0.06mg · 4% DV
Minerals
Potassium ⭐
610mg · 18% DV
Manganese
0.4mg · 17% DV
Magnesium
56mg · 13% DV
Iron
2.08mg · 12% DV
Sodium
64mg · 3% DV
Red Beet Stem Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Beet Stem
To burn the 18 calories in 1 cup (chopped) (80 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 Red Beet Stem?
Red beet stem is the crisp, often vividly coloured stalk that connects a beet’s leaves to its root. It has a mild earthy sweetness and is eaten along with the leafy tops, though the stems need a little longer to soften. Slice them and start cooking them before adding the leaves.
In kitchens where beets are grown, the stems are commonly sautéed, roasted, added to soups or pickled; they also work well in a simple side dish with olive oil, garlic and lemon. Red beet stem is a light vegetable that provides fibre, folate, potassium and vitamin C. For a softer texture, briefly simmer the chopped stems before sautéing, or pair them with grains and beans for a more substantial meal.
How Nutritious Is Red Beet Stem?
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 Red Beet Stem Processed?
NOVA 1
Unprocessed
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 Red Beet Stem Contain Allergens?
No known major allergens
Which Diets Is Red Beet Stem 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
Red Beet Stem Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.