Vegetables

Beet Greens Nutrition Facts

Beet Greens are a vegetable whose variety, edible portion, and raw or cooked state affect its composition. They provide dietary fiber, potassium, magnesium, and iron.

Calories26

Protein1.6 g

Carbs4.7 g

Fat0.1 g

ProteinCarbsFat

Nutrition for 100 g

Calories26 kcal

Protein1.6 g

Total Fat0.1 g

Carbohydrates4.7 g

Fiber2.6 g

Sodium280 mg

Total Sugars0.89 g

Source: USDA FoodData Central, record 2747653

Nutrients

Full nutrient profile

Proximates

Water91.88 g

Nitrogen0.2575 g

Protein1.609375 g

Total lipid (fat)0.1438 g

Ash1.708 g

Carbohydrates

Carbohydrate, by difference4.658825 g

Fiber, total dietary2.578 g

Sugars, Total0.89 g

Sucrose0 g

Glucose0.6925 g

Fructose0.1975 g

Lactose0 g

Maltose0 g

Sugars, Total0.5 g

Minerals

Calcium, Ca72.8 mg

Iron, Fe3.163 mg

Magnesium, Mg74.36 mg

Phosphorus, P26.75 mg

Potassium, K368.7 mg

Sodium, Na280.5 mg

Zinc, Zn0.3154 mg

Copper, Cu0.0763 mg

Manganese, Mn0.8167 mg

Selenium, Se0.9 ug

Vitamins and other components

Vitamin C, total ascorbic acid8.583 mg

Riboflavin0.142 mg

Vitamin B-60.1148 mg

Biotin1.238 ug

Folate, total151.8 ug

Folic acid0 ug

Vitamin A, IU6326 iu

Vitamin A, RAE316 ug

Folate, food15 ug

Choline, total0.4 mg

Folate, DFE15 ug

Vitamin D (D2 + D3), International Units0 iu

Retinol0 ug

Niacin0.4 mg

Pantothenic acid0.25 mg

Thiamin0.1 mg

Vitamin B-120 ug

Vitamin B-12, added0 ug

Vitamin E, added0 mg

Cryptoxanthin, beta0 ug

Carotene, beta3794 ug

Carotene, alpha3 ug

Vitamin D (D2 + D3)0 ug

Vitamin E (alpha-tocopherol)1.5 mg

Lutein + zeaxanthin1503 ug

Lycopene0 ug

Vitamin K (phylloquinone)400 ug

Lipids

Fatty acids, total saturated0.02 g

SFA 8:00 g

SFA 12:00 g

SFA 14:00 g

PUFA 22:6 n-3 (DHA)0 g

MUFA 16:10 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

SFA 4:00 g

SFA 6:00 g

SFA 10:00 g

SFA 16:00.02 g

SFA 18:00 g

MUFA 18:10.026 g

PUFA 18:20.041 g

PUFA 18:30.004 g

PUFA 20:40 g

PUFA 18:40 g

MUFA 20:10 g

MUFA 22:10 g

Fatty acids, total monounsaturated0.026 g

Fatty acids, total polyunsaturated0.046 g

Fatty acids, total trans0 g

Phytosterols21 mg

Cholesterol0 mg

Amino acids

Isoleucine0.046 g

Leucine0.098 g

Lysine0.064 g

Cystine0.021 g

Valine0.065 g

Arginine0.063 g

Histidine0.034 g

Aspartic acid0.129 g

Serine0.07 g

Tryptophan0.035 g

Threonine0.065 g

Methionine0.018 g

Phenylalanine0.058 g

Tyrosine0.052 g

Alanine0.081 g

Glutamic acid0.267 g

Glycine0.081 g

Proline0.052 g

Other bioactive components

Alcohol, ethyl0 g

Caffeine0 mg

Theobromine0 mg

Interesting fact

The Leaves Outdo The Root

A cup of raw beet greens carries about 152 micrograms of vitamin K, above the 120-microgram Daily Value, but only around 6 micrograms of folate. The green tops and the root each carry a very different nutrient profile.

Source: USDA National Agricultural Library

Practical guidance

How to choose and store Beet Greens

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 1.1gC 4.1gF 0.2g

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