Vegetable
boiled salted beet greens.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
34
PROTEIN
2.6g
CARBS
5.5g
FAT
0.20g
FIBER
2.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories33.9kcal—
Protein2.6g5%
Carbohydrates5.5g2%
Fiber2.9g10%
Sugar0.60g1%
Total fat0.20g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water89.1g—
MINERALS
Sodium477mg21%
Potassium909mg19%
Calcium114mg9%
Iron1.9mg11%
Magnesium68mg16%
Phosphorus41mg3%
Zinc0.50mg5%
Copper0.25mg28%
Manganese0.51mg22%
Selenium0.90µg2%
VITAMINS
Vitamin A383µg43%
Vitamin C24.9mg28%
Vitamin D0µg0%
Vitamin E1.8mg12%
Vitamin K484µg403%
Thiamin (B1)0.12mg10%
Riboflavin (B2)0.29mg22%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.33mg7%
Vitamin B60.13mg8%
Folate (B9)14µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup144g
1 tablespoon9g
1 teaspoon3g
1 ml0.6g
1 liter600g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K, which is essential for blood clotting and bone health.
- ✓Rich in Vitamin A (as beta-carotene), supporting healthy vision, immune function, and cell growth.
- ✓Provides a good source of dietary fiber, aiding in digestion and promoting gut health.
- ✓Contains antioxidants like lutein and zeaxanthin, which help protect eyes from age-related macular degeneration.
- ✓High in potassium and magnesium, minerals that help regulate blood pressure and support heart health.
COOKING TIPS
In the kitchen.
- 1After boiling, sauté the greens with garlic, olive oil, and a splash of lemon juice or balsamic vinegar to brighten their earthy flavor.
- 2The nutrient-rich cooking liquid, known as 'pot liquor', can be saved and used as a flavorful base for soups, stews, or for cooking grains.
- 3Chop the boiled greens and incorporate them into dishes like frittatas, quiches, pasta fillings, or savory pies for an added nutritional boost.
- 4Balance the slightly bitter taste of beet greens by pairing them with sweet ingredients like roasted sweet potatoes or savory ones like feta cheese or bacon.
STORAGE
Keep it fresh.
- Store cooked beet greens in an airtight container in the refrigerator and consume within 3-4 days for best quality.
- For longer storage, you can freeze boiled beet greens. Place them in a freezer-safe bag or container, removing as much air as possible. They can be stored for up to 10 months.
FAQ
Frequently asked questions.
Are boiled salted beet greens healthy?
Yes, boiled salted beet greens are highly nutritious and low in calories, providing only 27 calories per 100g. They are packed with Vitamin K for bone health, Vitamin A for immune support, and essential minerals like potassium and magnesium that help regulate blood pressure.
What are the primary health benefits of eating beet greens?
Beet greens are an excellent source of Vitamin K, which is vital for blood clotting, and Vitamin A for healthy vision. They also contain antioxidants like lutein and zeaxanthin, which protect the eyes from age-related macular degeneration, and fiber to aid digestion.
Are boiled salted beet greens good for weight loss?
Absolutely. With only 27 calories and 0.2g of fat per 100g, they are a high-volume, low-calorie food. The dietary fiber content helps promote a feeling of fullness, which can assist in managing overall calorie intake.
Are boiled salted beet greens keto-friendly?
Yes, they are very keto-friendly. They contain only about 5.46g of carbohydrates per 100g, and a significant portion of that is fiber, making the net carb count low enough for most ketogenic and low-carb diets.
Are boiled salted beet greens vegan and gluten-free?
Yes, boiled salted beet greens are naturally vegan and gluten-free. They consist only of the vegetable, water, and salt, making them suitable for individuals with celiac disease or those following a plant-based lifestyle.
What do boiled salted beet greens taste like?
They have a flavor profile similar to Swiss chard or spinach but with a slightly more earthy, 'beet-like' undertone. The addition of salt during boiling helps to balance the natural bitterness of the greens, resulting in a savory and tender side dish.
How do you prepare boiled salted beet greens?
Wash the greens thoroughly to remove any grit, then submerge them in boiling water with a pinch of salt. Boil for 3-5 minutes until the leaves are tender, then drain well. You can also boil the stems, though they may require a few extra minutes of cooking time.
How long do boiled beet greens last in the refrigerator?
Once cooked, boiled beet greens should be stored in an airtight container in the refrigerator. They will remain fresh and safe to eat for approximately 3 to 5 days.
Can you freeze boiled salted beet greens?
Yes, you can freeze them for long-term storage. Squeeze out as much excess moisture as possible after boiling and cooling, then store them in a freezer-safe bag for up to 10 months. They are best used in soups or stews after thawing.
Can you eat the stems of the beet greens?
Yes, the stems are completely edible and contain beneficial fiber. Because they are tougher than the leaves, it is recommended to chop them into small pieces and add them to the boiling water 2-3 minutes before adding the leafy greens to ensure everything is evenly cooked.
