Vegetable
raw beet greens.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
22
PROTEIN
2.2g
CARBS
4.3g
FAT
0.13g
FIBER
3.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories22kcal—
Protein2.2g4%
Carbohydrates4.3g2%
Fiber3.7g13%
Sugar0.50g1%
Total fat0.13g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water91g—
MINERALS
Sodium226mg10%
Potassium762mg16%
Calcium117mg9%
Iron2.6mg14%
Magnesium70mg17%
Phosphorus41mg3%
Zinc0.38mg3%
Copper0.19mg21%
Manganese0.39mg17%
Selenium0.90µg2%
VITAMINS
Vitamin A316µg35%
Vitamin C30mg33%
Vitamin D0µg0%
Vitamin E1.5mg10%
Vitamin K400µg333%
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 cup38g
1 tablespoon2.4g
1 teaspoon0.8g
1 ml0.2g
1 liter158.3g
1 piece19g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K, crucial for blood clotting and bone health.
- ✓Rich in Vitamin A (as beta-carotene) and lutein, which support vision and eye health.
- ✓High in antioxidants like Vitamin C, which helps boost the immune system and fight cellular damage.
- ✓Good source of dietary fiber, promoting digestive health and regularity.
- ✓Contains significant amounts of potassium and magnesium, which are important for blood pressure regulation and heart health.
COOKING TIPS
In the kitchen.
- 1Wash thoroughly in a large basin of cold water just before using to remove any grit or sand.
- 2Sauté with garlic, olive oil, and a pinch of red pepper flakes for a simple and flavorful side dish.
- 3Can be used as a substitute for spinach or Swiss chard in recipes; they have a robust, slightly earthy flavor.
- 4Blanch briefly in boiling water to tenderize before adding to frittatas, quiches, or pasta dishes.
STORAGE
Keep it fresh.
- Separate greens from the beet roots immediately after purchase, as the roots will pull moisture from the leaves.
- Wrap unwashed greens in a damp paper towel, place in a plastic bag, and store in the refrigerator's crisper drawer for up to 5 days.
FAQ
Frequently asked questions.
Is raw beet greens healthy?
Yes, raw beet greens are highly nutritious. They are an excellent source of vitamins K, A, and C, and provide important minerals like potassium and magnesium. Their high fiber content also supports digestive health and overall well-being.
What are the main nutritional benefits of raw beet greens?
Raw beet greens are packed with nutrients, including Vitamin K for blood clotting and bone health, and Vitamin A (beta-carotene) for vision. They also offer Vitamin C for immunity, dietary fiber for digestion, and minerals like potassium and magnesium for heart health.
How many calories and carbs are in raw beet greens?
Raw beet greens are very low in calories and carbohydrates. Approximately 100g contains only 22 calories and about 4.33g of carbohydrates, making them a nutrient-dense, low-energy food. They also provide 2.2g of protein and minimal fat.
Are raw beet greens good for weight loss?
Yes, raw beet greens can be beneficial for weight loss. They are very low in calories and fat, yet high in fiber, which helps promote satiety and healthy digestion. Incorporating them into meals can add significant nutrients without excess calories.
Are raw beet greens vegan and gluten-free?
Yes, raw beet greens are naturally vegan and gluten-free. As a leafy green vegetable, they are suitable for individuals following plant-based diets and those with gluten sensitivities or celiac disease.
Can diabetics eat raw beet greens?
Yes, raw beet greens are an excellent choice for diabetics. They are low in carbohydrates and have a low glycemic index, meaning they won't cause rapid spikes in blood sugar. Their fiber content also helps regulate blood glucose levels.
How do you prepare and eat raw beet greens?
Raw beet greens can be enjoyed in various ways. They are excellent added to salads for a peppery, earthy flavor, blended into smoothies for a nutrient boost, or finely chopped and mixed into wraps or sandwiches. Always wash them thoroughly before use.
What do raw beet greens taste like?
Raw beet greens have an earthy, slightly bitter taste, often described as similar to kale or Swiss chard, but with a distinct beet-like undertone. The flavor can be quite robust, especially in mature leaves, and pairs well with acidic dressings or sweeter ingredients.
How should I store raw beet greens to keep them fresh?
To keep raw beet greens fresh, store them unwashed in a plastic bag or wrapped in a damp paper towel in the crisper drawer of your refrigerator. They typically last for 3-5 days. Wash them just before use to prevent premature spoilage.
Do raw beet greens contain oxalates?
Yes, like many leafy greens such as spinach and Swiss chard, raw beet greens contain oxalates. While generally safe for most people in moderation, individuals prone to kidney stones may want to consume them in smaller quantities or consider cooking them, which can reduce oxalate content.
