Beet greens (cooked, boiled, drained, salted) nutrition facts
Per 1 cup, pieces · 144 g
of a 2,000 cal day
- Protein3.7g30% of calories
- Carbs7.9g64% of calories
- Fat0.3g5% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Beet greens (cooked, boiled, drained, salted) (1 cup, pieces, 144 g) has 39 calories, with 3.7 g of protein, 7.9 g of carbohydrates and 0.3 g of fat. Most of its energy comes from carbs (64% of calories). It is high in Vitamin A (61% DV), Vitamin C (40% DV) and Vitamin K (581% DV). Keep an eye on sodium, which provides 30% of the daily value.
High in
20%+ of the daily value
- Vitamin A61%
- Vitamin C40%
- Vitamin K581%
- Riboflavin (B2)32%
- Iron34%
- Potassium28%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin E17%
- Thiamine14%
- Vitamin B615%
- Choline11%
- Calcium16%
Watch
20%+ of the daily value
- Sodium30%
Vitamins & minerals
Amounts for 1 cup, pieces (144 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 552 μg | 61% |
| Vitamin C | 36 mg | 40% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 697 μg | 581% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 20 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.5 mg | 9% |
| Choline | 61 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 164 mg | 16% |
| Iron | 3 mg | 34% |
| Potassium | 1,309 mg | 28% |
| Magnesium | 98 mg | 23% |
| Phosphorus | 59 mg | 8% |
| Zinc | 1 mg | 7% |
| Copper | 0.4 mg | 40% |
| Manganese | 1 mg | 32% |
| Selenium | 1 μg | 2% |
Full breakdown · 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 6,610 μg | — |
| Cystine | 0 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Eat Smart Beets + Greens, 6 Superfoods118
- Beet greens (cooked, boiled, drained, unsalted)27
- Beet greens (cooked, boiled, drained, salted)27
- Beet greens (raw)22
- Bright Fresh Micro Beets Microgreens20
Similar foods
8 calBeet greens (raw)1 cup, pieces−31 cal- 39 calBeet greens (cooked, boiled, drained, unsalted)1 cup, piecessame cal
- 10 calBright Fresh Micro Beets Microgreens1 container−29 cal
- 🥦60 calRed Ace Organic Beets & Greens Supplement1 bottle+21 cal
- 120 calEat Smart Beets & Greens1 cup+81 cal
- 100 calEat Smart Beets + Greens, 6 Superfoods¾ cup+61 cal
Burning 39 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 7minWalking (3.5 mph)
- 5minCycling (moderate)
- 3minRunning (6 mph)
- 5minSwimming laps
Common questions
How many calories are in Beet greens (cooked, boiled, drained, salted)?
One serving of Beet greens (cooked, boiled, drained, salted) (1 cup, pieces) has 39 calories, which works out to 27 calories per 100 g. That is about 1.9% of a 2,000-calorie day.
Are Beet greens (cooked, boiled, drained, salted) high in protein?
Not especially. It has 3.7 g of protein per serving, and protein supplies 30% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Beet greens (cooked, boiled, drained, salted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Beet greens (cooked, boiled, drained, salted)?
687 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Beet greens (cooked, boiled, drained, salted)?
0.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
