Beet Greens Drained with Salt (Cooked, Boiled)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Beet greens, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
A 100g serving covers 403% of the daily recommended Vitamin K, making Beet Greens Drained with Salt (Cooked, Boiled) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.6g), fat (0.2g), and carbohydrates (5.5g) per 100g. With 27 calories per 100g, Beet Greens Drained with Salt (Cooked, Boiled) fits comfortably into calorie-controlled meal plans without sacrificing volume. Sodium is notably high at 477mg per 100g (21% DV), relevant for anyone on a low-sodium or DASH diet. Fiber content sits at 2.9g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Beet Greens Drained with Salt (Cooked, Boiled) delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein30%2.6 g
- Fat5%0.2 g
- Carbs64%5.5 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 89.1 | G |
| Energy | 27.0 | KCAL |
| Protein | 2.6 | G |
| Total lipid (fat) | 0.20 | G |
| Carbohydrate, by difference | 5.5 | G |
| Fiber, total dietary | 2.9 | G |
| Total Sugars | 0.60 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 24.9 | MG |
| Thiamin | 0.12 | MG |
| Riboflavin | 0.29 | MG |
| Niacin | 0.50 | MG |
| Vitamin B-6 | 0.13 | MG |
| Folate, total | 14.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 383 | UG |
| Vitamin E (alpha-tocopherol) | 1.8 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 484 | UG |
| Calcium, Ca | 114 | MG |
| Iron, Fe | 1.9 | MG |
| Magnesium, Mg | 68.0 | MG |
| Phosphorus, P | 41.0 | MG |
| Potassium, K | 909 | MG |
| Sodium, Na | 477 | MG |
| Zinc, Zn | 0.50 | MG |
| Copper, Cu | 0.25 | MG |
| Manganese, Mn | 0.51 | MG |
| Selenium, Se | 0.90 | UG |
| Energy | 113 | kJ |
| Ash | 2.6 | G |
| Pantothenic acid | 0.33 | MG |
| Folic acid | 0 | UG |
| Folate, food | 14.0 | UG |
| Folate, DFE | 14.0 | UG |
| Choline, total | 42.5 | MG |
| Betaine | 0.20 | MG |
| Retinol | 0 | UG |
| Carotene, beta | 4590 | UG |
| Carotene, alpha | 4.0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 7654 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 1819 | UG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.03 | G |
| SFA 16:0 | 0.03 | G |
| SFA 18:0 | 0.001 | G |
| Fatty acids, total monounsaturated | 0.04 | G |
| MUFA 18:1 | 0.04 | G |
| Fatty acids, total polyunsaturated | 0.07 | G |
| PUFA 18:2 | 0.07 | G |
| PUFA 18:3 | 0.006 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.04 | G |
| Threonine | 0.08 | G |
| Isoleucine | 0.05 | G |
| Leucine | 0.12 | G |
| Lysine | 0.07 | G |
| Methionine | 0.02 | G |
| Cystine | 0.02 | G |
| Phenylalanine | 0.07 | G |
| Tyrosine | 0.06 | G |
| Valine | 0.08 | G |
| Arginine | 0.07 | G |
| Histidine | 0.04 | G |
| Alanine | 0.10 | G |
| Aspartic acid | 0.15 | G |
| Glutamic acid | 0.31 | G |
| Glycine | 0.09 | G |
| Proline | 0.06 | G |
| Serine | 0.08 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (1" pieces) (144g) | 39 | 3.7g | 0.3g | 7.9g |
Scaled from Beet Greens Drained with Salt (Cooked, Boiled)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Beet Greens Drained with Salt (Cooked, Boiled) is a excellent source of Vitamin C (28% DV) — see top foods ranked by Vitamin C
- Beet Greens Drained with Salt (Cooked, Boiled) is a excellent source of Sodium (21% DV) — see top foods ranked by Sodium
- Beet Greens Drained with Salt (Cooked, Boiled) is a good source of Potassium (19% DV) — see top foods ranked by Potassium
- Beet Greens Drained with Salt (Cooked, Boiled) is a good source of Magnesium (16% DV) — see top foods ranked by Magnesium
- Beet Greens Drained with Salt (Cooked, Boiled) is a good source of Iron (11% DV) — see top foods ranked by Iron
Dietary Considerations
With 909mg of potassium per 100g, individuals on a renal diet should moderate their intake of Beet Greens Drained with Salt (Cooked, Boiled). See the Kidney Disease & Low-Potassium Diet guide for more.
At 477mg of sodium per 100g, Beet Greens Drained with Salt (Cooked, Boiled) should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.
Rankings Among 8,262 USDA Foods
- Potassium: top 3% (#248 of 8,262)
- Vitamin C: top 8% (#661 of 8,262)
- Magnesium: top 10% (#826 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value 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.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168508.
View on USDA FoodData Central →