USDA reference food · Vegetables and Vegetable Products
Beet greens, cooked, boiled, drained, with salt
1 cup of beet greens, cooked, boiled, drained, with salt (144 g) has 40 calories, 4g of protein, 0g of fat and 4g of fiber (USDA FoodData Central, SR Legacy, FDC 168508). It is one of 6 USDA descriptions of beet greens.
FoodData Central 168508, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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 (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.6g
- more than 27% of 8,218 USDA reference foods
- Calories per 100 g
- 27
- more than 6% of reference foods
- Fiber per 100 g
- 2.9g
- more than 79% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 168508); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin K697 µg in 1 cup (144 g), 581% of the Daily Value
- Vitamin A552 µg RAE in 1 cup (144 g), 61% of the Daily Value
- Copper0.4 mg in 1 cup (144 g), 40% of the Daily Value
- Vitamin C36 mg in 1 cup (144 g), 40% of the Daily Value
- Manganese0.7 mg in 1 cup (144 g), 32% of the Daily Value
- Riboflavin0.4 mg in 1 cup (144 g), 32% of the Daily Value
- Magnesium98 mg in 1 cup (144 g), 23% of the Daily Value
- Vitamin E2.6 mg in 1 cup (144 g), 17% of the Daily Value
- Thiamin0.2 mg in 1 cup (144 g), 14% of the Daily Value
- Vitamin B60.2 mg in 1 cup (144 g), 11% of the Daily Value
- Choline61 mg in 1 cup (144 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 168508), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 64% carbohydrate, 5% fat and 30% 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 | 27.0 | 6% |
| Protein | 2.57 g | 27% |
| Total fat | 0.20 g | 13% |
| Carbohydrate | 5.46 g | 45% |
| Fiber | 2.90 g | 79% |
| Total sugars | 0.60 g | 43% |
| Sodium | 477 mg | 82% |
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 (69)
The portion is 1 cup (144 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.70 g | 2.57 g | 7% |
| Total lipid (fat) | 0.29 g | 0.20 g | 0% |
| Carbohydrate, by difference | 7.86 g | 5.46 g | 3% |
| Ash | 3.80 g | 2.64 g | |
| Energy | 38.9 kcal | 27.0 kcal | |
| Water | 128 g | 89.1 g | |
| Total Sugars | 0.86 g | 0.60 g | |
| Fiber, total dietary | 4.18 g | 2.90 g | 15% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.045 g | 0.031 g | 0% |
| Fatty acids, total monounsaturated | 0.055 g | 0.038 g | |
| Fatty acids, total polyunsaturated | 0.10 g | 0.070 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 164 mg | 114 mg | 13% |
| Iron, Fe | 2.74 mg | 1.90 mg | 15% |
| Magnesium, Mg | 97.9 mg | 68.0 mg | 23% |
| Phosphorus, P | 59.0 mg | 41.0 mg | 5% |
| Potassium, K | 1,309 mg | 909 mg | 28% |
| Sodium, Na | 687 mg | 477 mg | 30% |
| Zinc, Zn | 0.72 mg | 0.50 mg | 7% |
| Copper, Cu | 0.36 mg | 0.25 mg | 40% |
| Manganese, Mn | 0.74 mg | 0.51 mg | 32% |
| Selenium, Se | 1.30 µg | 0.90 µg | 2% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 552 µg | 383 µg | 61% |
| Carotene, beta | 6,610 µg | 4,590 µg | |
| Carotene, alpha | 5.76 µg | 4.00 µg | |
| Vitamin E (alpha-tocopherol) | 2.61 mg | 1.81 mg | 17% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 2,619 µg | 1,819 µg | |
| Vitamin C, total ascorbic acid | 35.9 mg | 24.9 mg | 40% |
| Thiamin | 0.17 mg | 0.12 mg | 14% |
| Riboflavin | 0.42 mg | 0.29 mg | 32% |
| Niacin | 0.72 mg | 0.50 mg | 4% |
| Pantothenic acid | 0.47 mg | 0.33 mg | |
| Vitamin B-6 | 0.19 mg | 0.13 mg | 11% |
| Folate, total | 20.2 µg | 14.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 61.2 mg | 42.5 mg | 11% |
| Vitamin K (phylloquinone) | 697 µg | 484 µg | 581% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 20.2 µg | 14.0 µg | |
| Folate, DFE | 20.2 µg | 14.0 µg | 5% |
| Betaine | 0.29 mg | 0.20 mg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.058 g | 0.040 g | |
| Threonine | 0.11 g | 0.076 g | |
| Isoleucine | 0.076 g | 0.053 g | |
| Leucine | 0.17 g | 0.12 g | |
| Lysine | 0.11 g | 0.075 g | |
| Methionine | 0.030 g | 0.021 g | |
| Cystine | 0.035 g | 0.024 g | |
| Phenylalanine | 0.098 g | 0.068 g | |
| Tyrosine | 0.088 g | 0.061 g | |
| Valine | 0.11 g | 0.076 g | |
| Arginine | 0.11 g | 0.073 g | |
| Histidine | 0.056 g | 0.039 g | |
| Alanine | 0.14 g | 0.095 g | |
| Aspartic acid | 0.22 g | 0.15 g | |
| Glutamic acid | 0.45 g | 0.31 g | |
| Glycine | 0.14 g | 0.094 g | |
| Proline | 0.088 g | 0.061 g | |
| Serine | 0.12 g | 0.082 g |
Fatty acids (5)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 16:0 | 0.043 g | 0.030 g | |
| SFA 18:0 | 0.0014 g | 0.0010 g | |
| MUFA 18:1 | 0.055 g | 0.038 g | |
| PUFA 18:2 | 0.094 g | 0.065 g | |
| PUFA 18:3 | 0.0086 g | 0.0060 g |
Source: USDA FoodData Central, FDC 168508: 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.
Next questions
- Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
- 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