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Beet greens Calories
Low-calorie leafy green exceptionally rich in vitamin K and vitamin A
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Beet greens (38 g) has 8 calories. That works out to 22 calories per 100 g. It contains 1.6 g of carbs, 0.8 g of protein, 0 g of fat and 1.1 g of fiber. Its 152 µg of Vitamin K covers 127% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Beet greens Nutrition Facts
Selected: 1 cup (chopped) · 38 g
8
KCAL / 38G
Carbs
1.6g
· 1% DV
Protein
0.8g
· 2% DV
Fat
0g
· 0% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 33% · Fat 0%
Beet greens nutrition facts table · 1 cup (chopped) (38 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 0.8 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?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 38 g | 8 kcal |
| 1 piece (whole) | 25 g | 6 kcal |
| 1 serving (small) | 60 g | 13 kcal |
| 2 cup (chopped) | 76 g | 17 kcal |
| 1 serving (medium) | 90 g | 20 kcal |
| 100 g | 100 g | 22 kcal |
| 5 piece (whole) | 125 g | 28 kcal |
| 1 serving (large) | 140 g | 31 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Beet greens
Can you eat beet greens?
Yes, beet greens are edible, including their stems. Use young leaves raw in salads or cook the leaves and stems as you would other leafy greens; discard any slimy or badly wilted parts.
How do you cook beet greens?
Sauté beet greens with olive oil, garlic, or onion until the leaves wilt. Add chopped stems first because they take longer to soften, then stir in the leaves for the final few minutes.
Can you eat beet greens raw?
Yes, beet greens can be eaten raw. Tender young leaves work well in salads, while larger leaves may taste stronger or feel tougher; slice them finely or cook them briefly if you prefer a milder texture.
How do you store beet greens?
Store beet greens unwashed and dry in a loosely closed bag or container in the refrigerator. Remove any damaged leaves, and wash them just before use; excess moisture can make the greens spoil sooner.
Can you freeze beet greens?
Yes, beet greens freeze well for cooked dishes. Wash them, blanch briefly, cool them promptly, and squeeze out excess water before packing in portions. Their texture softens after thawing, so use them in soups or sautés.
Are beet green stems edible?
Yes, beet green stems are edible and have a crisp texture. Chop them into small pieces and start cooking them a few minutes before the leaves, so both become tender without overcooking the greens.
What do beet greens taste like?
Beet greens taste earthy and mildly similar to Swiss chard or spinach, while the stems are crisp and slightly sweet. Older leaves can taste more pronounced; lemon, garlic, or a quick sauté balances them.
Can you use beet greens instead of spinach?
Yes, beet greens can replace spinach in many cooked recipes, including soups, pasta, and savory pies. Their stems are firmer, so chop and cook them first; the leaves may have a more earthy flavor.
Do beet greens need to be cooked before eating?
No, beet greens do not need to be cooked before eating. Wash them thoroughly and use tender leaves in salads or smoothies; cooking is useful when the leaves are large, tough, or stronger-tasting.
Can beet greens be used in pesto?
Yes, beet greens make a flavorful pesto. Blend washed leaves with garlic, oil, nuts or seeds, and cheese if desired; remove thick stems or chop them finely so the pesto blends smoothly.
Beet greens Vitamins & Minerals
Vitamins
Vitamin K
152µg · 127% DV
Vitamin A
120.08µg · 13% DV
Vitamin C
11.4mg · 13% DV
B2
0.08mg · 6% DV
Minerals
Potassium ⭐
290mg · 9% DV
Copper
0.07mg · 8% DV
Manganese
0.17mg · 7% DV
Magnesium
27mg · 6% DV
Sodium
86mg · 4% DV
Beet greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet greens
To burn the 8 calories in 1 cup (chopped) (38 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?
Beet greens are the edible leaves that grow above the beetroot. They have a gently earthy flavour and become tender when cooked. Across the Mediterranean and in many other kitchens, they’re commonly sautéed or braised; the stems may take a little longer to soften than the leaves. They also work raw when young and tender, chopped into salads.
This is a low-calorie leafy green with fibre and notably high amounts of vitamins K and A. A 100 g serving has 22 calories and 3 g of fibre. For a simple side, cook the greens with garlic and a little olive oil, then finish with lemon; they pair well with beans, grains or eggs.
How Nutritious Is 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 Beet greens 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 Beet greens Contain Allergens?
No known major allergens
Which Diets Is 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
Beet greens Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.