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Sauteed red beet stems and leaves Calories
Low-calorie leafy vegetable rich in fiber, vitamin K, and folate
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Sauteed red beet stems and leaves (90 g) has 39 calories. That works out to 43 calories per 100 g. It contains 5 g of carbs, 2.4 g of protein, 1.4 g of fat and 3.3 g of fiber. Its 342 µg of Vitamin K covers 285% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed red beet stems and leaves Nutrition Facts
Selected: 1 cup (chopped) · 90 g
39
KCAL / 90G
Carbs
5g
· 2% DV
Protein
2.4g
· 5% DV
Fat
1.4g
· 2% 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 47% · Protein 23% · Fat 30%
Sauteed red beet stems and leaves nutrition facts table · 1 cup (chopped) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 39 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 3.3 g | 12% |
| Protein | 2.4 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 Sauteed red beet stems and leaves?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 90 g | 39 kcal |
| 1 piece (small) | 45 g | 19 kcal |
| 1 piece (medium) | 70 g | 30 kcal |
| 1 serving (small) | 75 g | 32 kcal |
| 100 g | 100 g | 43 kcal |
| 1 serving (medium) | 120 g | 52 kcal |
| 2 cup (chopped) | 180 g | 77 kcal |
| 1 serving (large) | 180 g | 77 kcal |
Calculated from 43 calories per 100 g.
Frequently Asked Questions About Sauteed red beet stems and leaves
Can you eat sauteed red beet stems and leaves?
Yes, both beet leaves and stems are edible, and sautéing softens them into a tender vegetable side. Wash them thoroughly before cooking, since grit can collect around the stems and leaf joints.
How do you make sauteed red beet stems and leaves?
Cook the chopped stems in a little oil first, then add the leaves once the stems begin to soften. Stir until the leaves wilt, and season with salt, garlic, or lemon to taste.
Do you cook the stems before the leaves in sauteed red beet stems and leaves?
Yes, add the stems first because they take longer to soften than the leaves. Thinly slice them and cook until nearly tender, then stir in the leaves briefly so they wilt without becoming overcooked.
What do sauteed red beet stems and leaves taste like?
Sauteed red beet stems and leaves taste mildly earthy and green, with tender leaves and stems that retain a little bite. Garlic, lemon, or a splash of vinegar balances their earthy flavor.
How do you wash red beet stems and leaves before sauteing them?
Rinse the leaves and stems under running water, rubbing around the joints where soil collects. If they are gritty, swish them in a bowl of water and rinse again, then drain and chop.
Can red beet stems and leaves be eaten raw instead of sauteed?
Yes, tender beet leaves and thin young stems can be eaten raw, although the stems are firmer and the flavor is more pronounced. Wash them well, slice the stems finely, and use the leaves in salads.
How long do sauteed red beet stems and leaves last in the fridge?
Sauteed red beet stems and leaves keep for about three days in a covered container in the refrigerator. Refrigerate them once cool, and reheat thoroughly in a pan or microwave before serving.
Can you freeze sauteed red beet stems and leaves?
Yes, you can freeze sauteed red beet stems and leaves, though the leaves may be softer after thawing. Cool the dish, freeze it in airtight portions, and thaw it in the refrigerator before reheating.
What goes well with sauteed red beet stems and leaves?
Garlic, lemon, and plain or garlicky yogurt pair well with sauteed red beet stems and leaves. Serve them as a side with grains, eggs, or a main dish, or spoon yogurt over the top.
Can sauteed red beet stems and leaves replace Swiss chard in a recipe?
Yes, sauteed red beet stems and leaves can replace Swiss chard in many cooked recipes. Beet stems may soften sooner, so add them first and check their texture before adding the leaves.
Sauteed red beet stems and leaves Vitamins & Minerals
Vitamins
Vitamin K
342µg · 285% DV
Vitamin A
284.4µg · 32% DV
Vitamin C
21.6mg · 24% DV
B2
0.16mg · 12% DV
Minerals
Manganese
0.47mg · 20% DV
Potassium ⭐
621mg · 18% DV
Magnesium
61mg · 15% DV
Copper
0.11mg · 12% DV
Sodium
108mg · 5% DV
Sauteed red beet stems and leaves Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed red beet stems and leaves
To burn the 39 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 Sauteed red beet stems and leaves?
Sauteed red beet stems and leaves make use of the whole beet plant: the chopped leafy tops and their firm stems are cooked briefly in a pan. It is a simple home-style vegetable dish rather than a preparation tied to one particular region, and can be made with olive oil, often with onion or garlic.
The leaves have an earthy, slightly mineral flavour, while the stems stay pleasantly tender-crisp. Serve it as a side with grains, eggs or a main dish, or fold it into an omelette. It is a light, fibre-rich way to add leafy vegetables to a meal; a 100 g serving has 43 calories. For a more substantial plate, pair it with beans or bread.
How Nutritious Is Sauteed red beet stems and leaves?
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 Sauteed red beet stems and leaves 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 Sauteed red beet stems and leaves Contain Allergens?
No known major allergens
Which Diets Is Sauteed red beet stems and leaves 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
Sauteed red beet stems and leaves Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.34g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.