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Wild beet greens Calories
Nutrient-dense wild leafy green rich in vitamin K, vitamin A and minerals
In season: Spring · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Wild beet greens (144 g) has 39 calories. That works out to 27 calories per 100 g. It contains 6 g of carbs, 3.7 g of protein, 0.3 g of fat and 4.2 g of fiber. Its 697 µg of Vitamin K covers 581% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild beet greens Nutrition Facts
Selected: 1 cup (chopped) · 144 g
39
KCAL / 144G
Carbs
6g
· 2% DV
Protein
3.7g
· 7% DV
Fat
0.3g
· 0% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 36% · Fat 6%
Wild beet greens nutrition facts table · 1 cup (chopped) (144 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 39 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 173 mg | 8% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 4.2 g | 15% |
| Protein | 3.7 g | 7% |
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 Wild beet greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 144 g | 39 kcal |
| ½ cup (chopped) | 72 g | 19 kcal |
| 1 piece (small) | 80 g | 22 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (small) | 150 g | 41 kcal |
| 1 piece (large) | 180 g | 49 kcal |
| 1 serving (medium) | 220 g | 59 kcal |
| 1 serving (large) | 300 g | 81 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Wild beet greens
Are wild beet greens edible?
Yes, wild beet greens are edible when they have been identified correctly and come from a clean area. Do not eat a wild plant based on a casual resemblance to beet leaves; avoid plants gathered beside busy roads or in contaminated places.
How do you cook wild beet greens?
Wild beet greens cook well sautéed, steamed, or simmered. Wash them thoroughly, remove any tough stems, and cook until tender; add the leaves later than other ingredients if you want them to keep more of their texture.
What do wild beet greens taste like?
Wild beet greens taste earthy and mildly similar to cultivated beet greens or chard, though wild leaves can be stronger or more bitter. Younger leaves are generally more tender, while larger leaves benefit from chopping and cooking.
Can you eat wild beet greens raw?
Yes, tender wild beet greens can be eaten raw if they are correctly identified and thoroughly washed. Their stronger flavor and tougher texture make cooking a more common choice; blanching or sautéing also softens mature leaves.
Can you eat the stems of wild beet greens?
Yes, the stems of wild beet greens are edible. They take longer to soften than the leaves, so chop them separately and start cooking them first; add the leaves afterward to avoid overcooking them.
How do you reduce bitterness in wild beet greens?
Briefly blanching wild beet greens and draining the water can mellow a bitter taste. Sautéing them with onion or garlic also balances their earthy flavor; young leaves tend to be milder than older, larger ones.
How are wild beet greens different from Swiss chard?
Wild beet greens come from wild-growing beet relatives, while Swiss chard is a cultivated leafy vegetable. They are similar enough to use in many of the same cooked dishes, but wild leaves may vary more in size, tenderness, and flavor.
How should you store fresh wild beet greens?
Store fresh wild beet greens unwashed in a loosely closed bag in the refrigerator, and wash them just before cooking. Use them promptly while the leaves are crisp; discard any that become slimy or develop an unpleasant smell.
Can you freeze wild beet greens?
Yes, wild beet greens can be frozen. Wash and trim them, briefly blanch the leaves, cool them quickly, drain well, and pack them airtight; freezing raw greens can leave them limp and less suitable for serving uncooked.
Do wild beet greens need to be blanched before cooking?
No, wild beet greens do not have to be blanched before cooking. You can sauté or simmer them directly until tender; blanching is useful when you want to reduce bitterness or prepare the greens for freezing.
Wild beet greens Vitamins & Minerals
Vitamins
Vitamin K
696.96µg · 581% DV
Vitamin A
551.52µg · 61% DV
B2
0.32mg · 25% DV
Vitamin C
21.6mg · 24% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.26mg · 29% DV
Magnesium
101mg · 24% DV
Potassium ⭐
763mg · 22% DV
Sodium
173mg · 8% DV
Wild beet greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild beet greens
To burn the 39 calories in 1 cup (chopped) (144 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 Wild beet greens?
Wild beet greens is the English name on this page for pıncar yemeği, a home-style dish made with wild leafy greens gathered in parts of Turkey, especially the western Black Sea region. The leaves are cleaned, usually softened with onion in a little oil, then cooked until tender; recipes vary by household and season, and some include bulgur or cornmeal.
The cooked greens are soft, mildly earthy and often served warm, alongside yoghurt, bread or other dishes at the table. They make a light, fibre-rich vegetable dish with useful vitamins and minerals. For a more filling meal, pair them with a grain or beans; use less oil if you prefer a lighter preparation.
How Nutritious Is Wild 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 Wild 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 Wild beet greens Contain Allergens?
No known major allergens
Which Diets Is Wild 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
Wild beet greens Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 0.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.