Vegetable
boiled unsalted beet greens.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
boiled beet topsboiled beetroot leavesboiled beet leaves
SERVING
CALORIES
27
PROTEIN
2.6g
CARBS
4.4g
FAT
0.20g
FIBER
2.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories27kcal—
Protein2.6g5%
Carbohydrates4.4g2%
Fiber2.9g10%
Sugar0.50g1%
Total fat0.20g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water91.2g—
MINERALS
Sodium174mg8%
Potassium709mg15%
Calcium114mg9%
Iron1.9mg11%
Magnesium86mg20%
Phosphorus42mg3%
Zinc0.38mg3%
Copper0.16mg18%
Manganese0.39mg17%
Selenium0.90µg2%
VITAMINS
Vitamin A316µg35%
Vitamin C24.9mg28%
Vitamin D0µg0%
Vitamin E1.5mg10%
Vitamin K484µg403%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.22mg17%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.25mg5%
Vitamin B60.11mg6%
Folate (B9)15µg4%
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 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓Extremely high in Vitamin K for bone health
- ✓Rich in Vitamin A which supports eye health and immunity
- ✓Contains lutein and zeaxanthin for macular protection
- ✓High potassium content helps regulate blood pressure
- ✓Good source of dietary fiber for digestive health
COOKING TIPS
In the kitchen.
- 1Squeeze out excess water after boiling to prevent dishes from becoming soggy
- 2Add a splash of lemon juice or vinegar to brighten the earthy flavor
- 3Avoid over-boiling to maintain the vibrant green color and nutrient profile
STORAGE
Keep it fresh.
- Store boiled greens in an airtight container in the refrigerator
- Consume within 3 to 4 days for best quality
- Can be frozen for up to 10-12 months if tightly sealed
FAQ
Frequently asked questions.
How long do boiled beet greens last in the fridge?
Boiled beet greens will stay fresh for 3 to 4 days when stored in an airtight container in the refrigerator.
Can you freeze boiled beet greens?
Yes, you can freeze them. Squeeze out as much moisture as possible, pack them into freezer bags, and they will last for up to 12 months.
What is a good substitute for beet greens?
Swiss chard is the closest substitute in terms of flavor and texture. Spinach or kale can also be used, though the flavor profile will vary slightly.
Are beet greens healthier than the beet root?
They offer different benefits; the greens are significantly higher in Vitamin K, Vitamin A, and Vitamin C compared to the roots.
How do I remove the grit before boiling?
Submerge the raw leaves in a large bowl of cold water, swish them around, and let the grit settle at the bottom. Repeat until the water is clear.
Why do beet greens taste slightly bitter?
They contain oxalic acid, which gives them an earthy, slightly bitter taste similar to spinach or chard. Boiling helps reduce this bitterness.
Are boiled beet greens high in sodium?
Naturally, they are higher in sodium than many other vegetables (about 174mg per 100g), even when prepared without added salt.
Can people with kidney stones eat beet greens?
Beet greens are high in oxalates. Individuals prone to calcium-oxalate kidney stones should consult a doctor or limit their intake.
