Food guide

Beet Greens

The leafy tops of beetroot: higher in vitamin K and A than the root, and usually discarded.

VegetablesNutrient-DensePlant-Based

Beet Greens, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of beet greens, raw for fair comparison. Typical serving: 100 g raw — 22 kcal per 100 g serving.

Nutrition information for Beet Greens
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	22 kcal	22 kcal	100 kcal
Protein	2.2 g	2.2 g	10 g
Carbohydrate	4.3 g	4.3 g	19.5 g
Fat	0.1 g	0.1 g	0.5 g
Fibre	3.7 g	3.7 g	16.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of beet greens, with a typical serving and FDA Daily Value for adults.

Micronutrients for Beet Greens
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	316 µg	316 µg	35%
Vitamin C	30 mg	30 mg	33%
Vitamin D	0 µg	0 µg	0%
Vitamin E	1.5 mg	1.5 mg	10%
Vitamin K	400 µg	400 µg	333%
Thiamin	0.1 mg	0.1 mg	8%
Riboflavin	0.22 mg	0.22 mg	17%
Niacin	0.4 mg	0.4 mg	3%
Vitamin B6	0.11 mg	0.11 mg	6%
Folate	15 µg	15 µg	4%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.25 mg	0.25 mg	5%
Choline	0.4 mg	0.4 mg	<1%
Minerals
Calcium	117 mg	117 mg	9%
Iron	2.6 mg	2.6 mg	14%
Magnesium	70 mg	70 mg	17%
Phosphorus	41 mg	41 mg	3%
Potassium	762 mg	762 mg	16%
Sodium	226 mg	226 mg	10%
Zinc	0.38 mg	0.38 mg	3%
Selenium	0.9 µg	0.9 µg	2%
Copper	0.19 mg	0.19 mg	21%
Manganese	0.39 mg	0.39 mg	17%

Source: USDA FoodData Central — Beet greens, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat beet greens?

Micronutrients for relatively few calories when portions stay reasonable.
The leafy tops of beetroot: higher in vitamin K and A than the root, and usually discarded.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Garlic, Lemon, Olive oil.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.