Beet greens, cooked, boiled, drained, with salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 24.9 MG | 28% | |
| Thiamin | 0.1 MG | 10% | |
| Riboflavin | 0.3 MG | 22% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.3 MG | 7% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 14 UG | 4% | |
| Choline, total | 42.5 MG | 8% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 383 UG | 43% | |
| Vitamin E (alpha-tocopherol) | 1.8 MG | 12% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 484 UG | 403% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 114 MG | 9% | |
| Iron, Fe | 1.9 MG | 11% | |
| Magnesium, Mg | 68 MG | 16% | |
| Phosphorus, P | 41 MG | 3% | |
| Potassium, K | 909 MG | 19% | |
| Sodium, Na | 477 MG | 21% | |
| Zinc, Zn | 0.5 MG | 5% | |
| Copper, Cu | 0.3 MG | 28% | |
| Manganese, Mn | 0.5 MG | 22% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (27 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (2.9g per 100g).
- Good source of Sodium, Na (21% DV).
- Good source of Copper, Cu (28% DV).
- Good source of Manganese, Mn (22% DV).
About Beet greens, cooked, boiled, drained, with salt
Often overlooked, the leafy tops of beets offer a wealth of nutrients often discarded in favor of the root vegetable. These vibrant green leaves, when cooked, boiled, and seasoned, present a low-calorie option packed with vitamins and minerals. They are an excellent source of vitamin K, crucial for blood clotting and bone health, as well as vitamin A, vital for vision and immune function. Furthermore, beet greens deliver significant amounts of fiber, promoting digestive health and contributing to feelings of fullness. The presence of antioxidants also makes them a beneficial addition to any diet, fighting against damaging free radicals.
Cooking beet greens transforms their slightly bitter taste into a more palatable experience. Steaming, boiling, or sautéing are all effective methods. They can be incorporated into a variety of dishes, from simple side dishes to more complex culinary creations. Add them to soups and stews for an extra boost of nutrients and a vibrant color. Blend them into smoothies for a convenient way to increase your intake of vitamins and fiber, or use them as a nutritious alternative to spinach or kale in salads and stir-fries. The possibilities are vast, offering a delicious and healthy way to reduce food waste and maximize your nutritional intake.
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