Food · Vegetables and Vegetable Products
Beet greens nutrition facts
A typical portion of beet greens (1 cup; 38 g, raw (SR Legacy)) has 10 calories and less than 1g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 22 calories (raw) to 48 (cooked).
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 for Beet greens, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.2g
- more than 25% of 8,218 USDA reference foods
- Calories per 100 g
- 22
- more than 4% of reference foods
- Sodium per 100 g
- 226mg
- more than 67% of reference foods
1 cup weighs 38 g in USDA's record for Beet greens, raw (FDC 170375); across 3 records of beet greens USDA weighs it at 38 to 150 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 63% carbohydrate, 4% fat and 32% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 170375), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of beet greens USDA describes
Cooked has the most calories per 100 g (48); the fewest: Raw (SR Legacy) (22)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Beet greens, raw (SR Legacy)Same values: Beet greens, raw | 22 | 2.2 g | 0.1 g | 226 mg |
| Beet greens, cooked, boiled, drained, with salt | 27 | 2.6 g | 0.2 g | 477 mg |
| Beet greens, cooked, boiled, drained, without salt | 27 | 2.6 g | 0.2 g | 241 mg |
| Beet greens, cooked | 48 | 2.3 g | 2.9 g | 365 mg |
| Beet greens, raw (Foundation) | 26 | 1.6 g | 0.1 g | 281 mg |
Every nutrient in this record (88)
The portion is 1 cup (38 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0.84 g | 2.20 g | 2% |
| Total lipid (fat) | 0.049 g | 0.13 g | 0% |
| Carbohydrate, by difference | 1.65 g | 4.33 g | 1% |
| Ash | 0.89 g | 2.33 g | |
| Energy | 8.36 kcal | 22.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 34.6 g | 91.0 g | |
| Total Sugars | 0.19 g | 0.50 g | |
| Fiber, total dietary | 1.41 g | 3.70 g | 5% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.0076 g | 0.020 g | 0% |
| Fatty acids, total monounsaturated | 0.0099 g | 0.026 g | |
| Fatty acids, total polyunsaturated | 0.017 g | 0.046 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 44.5 mg | 117 mg | 3% |
| Iron, Fe | 0.98 mg | 2.57 mg | 5% |
| Magnesium, Mg | 26.6 mg | 70.0 mg | 6% |
| Phosphorus, P | 15.6 mg | 41.0 mg | 1% |
| Potassium, K | 290 mg | 762 mg | 6% |
| Sodium, Na | 85.9 mg | 226 mg | 4% |
| Zinc, Zn | 0.14 mg | 0.38 mg | 1% |
| Copper, Cu | 0.073 mg | 0.19 mg | 8% |
| Manganese, Mn | 0.15 mg | 0.39 mg | 6% |
| Selenium, Se | 0.34 µg | 0.90 µg | 1% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 120 µg | 316 µg | 13% |
| Carotene, beta | 1,442 µg | 3,794 µg | |
| Carotene, alpha | 1.14 µg | 3.00 µg | |
| Vitamin E (alpha-tocopherol) | 0.57 mg | 1.50 mg | 4% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 571 µg | 1,503 µg | |
| Vitamin C, total ascorbic acid | 11.4 mg | 30.0 mg | 13% |
| Thiamin | 0.038 mg | 0.10 mg | 3% |
| Riboflavin | 0.084 mg | 0.22 mg | 6% |
| Niacin | 0.15 mg | 0.40 mg | 1% |
| Pantothenic acid | 0.095 mg | 0.25 mg | |
| Vitamin B-6 | 0.040 mg | 0.11 mg | 2% |
| Folate, total | 5.70 µg | 15.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 0.15 mg | 0.40 mg | 0% |
| Vitamin K (phylloquinone) | 152 µg | 400 µg | 127% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 5.70 µg | 15.0 µg | |
| Folate, DFE | 5.70 µg | 15.0 µg | 1% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.013 g | 0.035 g | |
| Threonine | 0.025 g | 0.065 g | |
| Isoleucine | 0.017 g | 0.046 g | |
| Leucine | 0.037 g | 0.098 g | |
| Lysine | 0.024 g | 0.064 g | |
| Methionine | 0.0068 g | 0.018 g | |
| Cystine | 0.0080 g | 0.021 g | |
| Phenylalanine | 0.022 g | 0.058 g | |
| Tyrosine | 0.020 g | 0.052 g | |
| Valine | 0.025 g | 0.065 g | |
| Arginine | 0.024 g | 0.063 g | |
| Histidine | 0.013 g | 0.034 g | |
| Alanine | 0.031 g | 0.081 g | |
| Aspartic acid | 0.049 g | 0.13 g | |
| Glutamic acid | 0.10 g | 0.27 g | |
| Glycine | 0.031 g | 0.081 g | |
| Proline | 0.020 g | 0.052 g | |
| Serine | 0.027 g | 0.070 g |
Fatty acids (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.0076 g | 0.020 g | |
| SFA 18:0 | 0 g | 0 g | |
| MUFA 18:1 | 0.0099 g | 0.026 g | |
| PUFA 18:2 | 0.016 g | 0.041 g | |
| PUFA 18:3 | 0.0015 g | 0.0040 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 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 | |
| Phytosterols | 7.98 mg | 21.0 mg |
Source: USDA FoodData Central, FDC 170375: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in beet greens?
10 in 1 cup (38 g) of raw (SR Legacy); 22 to 48 per 100 g across USDA's descriptions.
How much protein is in beet greens?
less than 1g in 1 cup; 2.2 g per 100 g.
How much sodium is in beet greens?
85mg in 1 cup; 226 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov