Beet greens, cooked, boiled, drained, without 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 | 0.5 MG | 0% | |
| 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 | 241 MG | 10% | |
| 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 Copper, Cu (28% DV).
- Good source of Manganese, Mn (22% DV).
- Good source of Vitamin C, total ascorbic acid (28% DV).
About Beet greens, cooked, boiled, drained, without salt
These leafy greens are the edible tops of the beet plant, often overlooked in favor of the vibrant root. Once cooked, they become tender and mild, with a slightly earthy undertone that pairs well with a variety of dishes. They're a nutritional powerhouse, offering a good dose of protein and fiber for their low calorie count. Notably, they're rich in vitamins A and K, along with minerals like potassium and magnesium, making them a smart choice for supporting bone health, immune function, and heart health.
In the kitchen, they're versatile and can be used much like spinach or Swiss chard. After boiling and draining, they can be sautéed with garlic and olive oil, stirred into soups and stews, or tossed into grain bowls and pasta dishes. Their mild flavor means they absorb seasonings well, so they're excellent with a squeeze of lemon, a sprinkle of chili flakes, or a dash of soy sauce for an umami boost. Because they cook down significantly, a large bunch wilts into a modest serving, so plan accordingly if you're feeding a group.
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