Beet Greens (Raw)
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, raw
Vegetables and Vegetable Products
A 100g serving covers 333% of the daily recommended Vitamin K, making Beet Greens (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.2g), fat (0.1g), and carbohydrates (4.3g) per 100g. At just 22 calories per 100g, Beet Greens (Raw) is one of the lowest-calorie options available. At 226mg of sodium per 100g, Beet Greens (Raw) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Fiber content sits at 3.7g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Beet Greens (Raw) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein32%2.2 g
- Fat4%0.13 g
- Carbs63%4.3 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 91.0 | G |
| Energy | 22.0 | KCAL |
| Protein | 2.2 | G |
| Total lipid (fat) | 0.13 | G |
| Carbohydrate, by difference | 4.3 | G |
| Fiber, total dietary | 3.7 | G |
| Total Sugars | 0.50 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 30.0 | MG |
| Thiamin | 0.10 | MG |
| Riboflavin | 0.22 | MG |
| Niacin | 0.40 | MG |
| Vitamin B-6 | 0.11 | MG |
| Folate, total | 15.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 316 | UG |
| Vitamin E (alpha-tocopherol) | 1.5 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 400 | UG |
| Calcium, Ca | 117 | MG |
| Iron, Fe | 2.6 | MG |
| Magnesium, Mg | 70.0 | MG |
| Phosphorus, P | 41.0 | MG |
| Potassium, K | 762 | MG |
| Sodium, Na | 226 | MG |
| Zinc, Zn | 0.38 | MG |
| Copper, Cu | 0.19 | MG |
| Manganese, Mn | 0.39 | MG |
| Selenium, Se | 0.90 | UG |
| Energy | 92.0 | kJ |
| Ash | 2.3 | G |
| Pantothenic acid | 0.25 | MG |
| Folic acid | 0 | UG |
| Folate, food | 15.0 | UG |
| Folate, DFE | 15.0 | UG |
| Choline, total | 0.40 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 3794 | UG |
| Carotene, alpha | 3.0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 6326 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 1503 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.02 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 16:0 | 0.02 | G |
| SFA 18:0 | 0 | G |
| Fatty acids, total monounsaturated | 0.03 | G |
| MUFA 16:1 | 0 | G |
| MUFA 18:1 | 0.03 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.05 | G |
| PUFA 18:2 | 0.04 | G |
| PUFA 18:3 | 0.004 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| Phytosterols | 21.0 | MG |
| Tryptophan | 0.04 | G |
| Threonine | 0.07 | G |
| Isoleucine | 0.05 | G |
| Leucine | 0.10 | G |
| Lysine | 0.06 | G |
| Methionine | 0.02 | G |
| Cystine | 0.02 | G |
| Phenylalanine | 0.06 | G |
| Tyrosine | 0.05 | G |
| Valine | 0.07 | G |
| Arginine | 0.06 | G |
| Histidine | 0.03 | G |
| Alanine | 0.08 | G |
| Aspartic acid | 0.13 | G |
| Glutamic acid | 0.27 | G |
| Glycine | 0.08 | G |
| Proline | 0.05 | G |
| Serine | 0.07 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (1" pieces) (19g) | 4 | 0.4g | 0g | 0.8g |
| leaf (32g) | 7 | 0.7g | 0g | 1.4g |
| cup (38g) | 8 | 0.8g | 0g | 1.6g |
Scaled from Beet Greens (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Beet Greens (Raw) is a excellent source of Vitamin C (33% DV) — see top foods ranked by Vitamin C
- Beet Greens (Raw) is a good source of Magnesium (17% DV) — see top foods ranked by Magnesium
- Beet Greens (Raw) is a good source of Potassium (16% DV) — see top foods ranked by Potassium
- Beet Greens (Raw) is a good source of Iron (14% DV) — see top foods ranked by Iron
- Beet Greens (Raw) is a good source of Fiber (13% DV) — see top foods ranked by Fiber
Dietary Considerations
With 762mg of potassium per 100g, individuals on a renal diet should moderate their intake of Beet Greens (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.
Rankings Among 8,262 USDA Foods
- Potassium: top 4% (#330 of 8,262)
- Vitamin C: top 6% (#496 of 8,262)
- Magnesium: top 10% (#826 of 8,262)
Explore by Nutrient
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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: 170375.
View on USDA FoodData Central →