Beet greens, raw
* 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 | 30 MG | 33% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.2 MG | 17% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.3 MG | 5% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 15 UG | 4% | |
| Choline, total | 0.4 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 316 UG | 35% | |
| Vitamin E (alpha-tocopherol) | 1.5 MG | 10% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 400 UG | 333% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 117 MG | 9% | |
| Iron, Fe | 2.6 MG | 14% | |
| Magnesium, Mg | 70 MG | 17% | |
| Phosphorus, P | 41 MG | 3% | |
| Potassium, K | 762 MG | 16% | |
| Sodium, Na | 226 MG | 10% | |
| Zinc, Zn | 0.4 MG | 3% | |
| Copper, Cu | 0.2 MG | 21% | |
| Manganese, Mn | 0.4 MG | 17% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (22 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (3.7g per 100g).
- Good source of Copper, Cu (21% DV).
- Good source of Vitamin C, total ascorbic acid (33% DV).
- Good source of Vitamin A, RAE (35% DV).
About Beet greens, raw
These leafy greens, often overlooked in favor of their bulbous roots, are a nutrient-dense addition to any diet. With just 22 calories per 100 grams, they pack a surprising amount of protein at 2.2 grams and provide 3.7 grams of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. They're also rich in vitamins A and K, both essential for immune function and bone health, and contain a modest amount of vitamin C for antioxidant support. Their low fat content and minimal carbohydrates make them a great choice for those watching their caloric intake or managing their macronutrient balance.
In the kitchen, these greens are versatile and can be used in many of the same ways as spinach or Swiss chard. They're delicious sautéed with garlic and olive oil, added to soups and stews for a nutrient boost, or tossed raw into salads for a slightly earthy flavor. Their tender texture means they cook quickly, making them ideal for stir-fries or as a bed for proteins like fish or chicken. For those looking to reduce food waste, using the entire plant—from root to leaf—ensures you get the most out of your produce while adding variety and nutrition to your meals.
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