USDA reference food

Beet greens, cooked

1 cup of beet greens, cooked (150 g) has 70 calories, 3g of protein, 4.5g of fat and 6g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709571). It is one of 6 USDA descriptions of beet greens.

FoodData Central 2709571, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (150g)

AmountPortion

Amount per serving

Calories70

% Daily Value*

Total Fat 4.5g6%

Saturated Fat 1g6%

Trans Fat not declared

Cholesterol <5mg1%

Sodium 550mg24%

Total Carbohydrate 7g2%

Dietary Fiber 6g21%

Total Sugars <1g

Includes Added Sugars not declared

Protein 3g7%

Vitamin D 0mcg0%

Calcium 180mg14%

Iron 4mg22%

Potassium 1190mg25%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 2.3g; more than 26% of 8,218 USDA reference foods
Calories per 100 g: 48; more than 13% of reference foods
Fiber per 100 g: 3.9g; more than 85% of reference foods

What a portion gives you

Fiber 6g21%

Protein 3g7%

Potassium 1190mg25%

Calcium 180mg14%

Iron 4mg22%

Sodium 550mg24%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709571); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K628 µg in 1 cup (150 g), 523% of the Daily Value
Vitamin A488 µg RAE in 1 cup (150 g), 54% of the Daily Value
Vitamin C33 mg in 1 cup (150 g), 37% of the Daily Value
Copper0.3 mg in 1 cup (150 g), 33% of the Daily Value
Magnesium110 mg in 1 cup (150 g), 26% of the Daily Value
Riboflavin0.3 mg in 1 cup (150 g), 25% of the Daily Value
Vitamin E3.0 mg in 1 cup (150 g), 20% of the Daily Value
Thiamin0.1 mg in 1 cup (150 g), 12% of the Daily Value
Vitamin B60.2 mg in 1 cup (150 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2709571), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 34% carbohydrate, 49% fat and 17% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	48.0	13%
Protein	2.30 g	26%
Total fat	2.87 g	39%
Carbohydrate	4.51 g	42%
Fiber	3.90 g	85%
Total sugars	0.53 g	42%
Sodium	365 mg	76%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (150 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	3.45 g	2.30 g	7%
Total lipid (fat)	4.30 g	2.87 g	6%
Carbohydrate, by difference	6.76 g	4.51 g	2%
Energy	72.0 kcal	48.0 kcal
Alcohol, ethyl	0 g	0 g
Water	131 g	87.6 g
Total Sugars	0.80 g	0.53 g
Fiber, total dietary	5.85 g	3.90 g	21%
Cholesterol	3.00 mg	2.00 mg	1%
Fatty acids, total saturated	1.11 g	0.74 g	6%
Fatty acids, total monounsaturated	1.50 g	1.0 g
Fatty acids, total polyunsaturated	1.25 g	0.83 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	183 mg	122 mg	14%
Iron, Fe	4.02 mg	2.68 mg	22%
Magnesium, Mg	110 mg	73.0 mg	26%
Phosphorus, P	64.5 mg	43.0 mg	5%
Potassium, K	1,191 mg	794 mg	25%
Sodium, Na	548 mg	365 mg	24%
Zinc, Zn	0.60 mg	0.40 mg	5%
Copper, Cu	0.30 mg	0.20 mg	33%
Selenium, Se	1.35 µg	0.90 µg	2%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	18.0 µg	12.0 µg
Vitamin A, RAE	488 µg	325 µg	54%
Carotene, beta	5,636 µg	3,757 µg
Carotene, alpha	4.50 µg	3.00 µg
Vitamin E (alpha-tocopherol)	2.96 mg	1.97 mg	20%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	2,229 µg	1,486 µg
Vitamin C, total ascorbic acid	32.9 mg	21.9 mg	37%
Thiamin	0.14 mg	0.094 mg	12%
Riboflavin	0.33 mg	0.22 mg	25%
Niacin	0.59 mg	0.40 mg	4%
Vitamin B-6	0.18 mg	0.12 mg	11%
Folate, total	18.0 µg	12.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	1.05 mg	0.70 mg	0%
Vitamin K (phylloquinone)	628 µg	419 µg	523%
Folic acid	0 µg	0 µg
Folate, food	18.0 µg	12.0 µg
Folate, DFE	18.0 µg	12.0 µg	5%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.029 g	0.019 g
SFA 6:0	0.021 g	0.014 g
SFA 8:0	0.012 g	0.0080 g
SFA 10:0	0.027 g	0.018 g
SFA 12:0	0.033 g	0.022 g
SFA 14:0	0.10 g	0.069 g
SFA 16:0	0.62 g	0.41 g
SFA 18:0	0.22 g	0.15 g
MUFA 18:1	1.44 g	0.96 g
PUFA 18:2	1.11 g	0.74 g
PUFA 18:3	0.14 g	0.091 g
PUFA 20:4	0.0015 g	0.0010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.022 g	0.015 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.019 g	0.013 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709571: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat beet greens

USDA lists 6 preparations of beet greens. The beet greens page puts them side by side, per 100 g and per portion.

Compare every beet greens preparation

Next questions

Foods high in fibermore fiber per 100 g than 85% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov