Calories in Beet greens, cooked
Generic food Cooked Vegetables
Beet greens, cooked contains 48 kcal per 100 g. A typical serving of 1 cup (150 g) provides about 72 kcal.
Roughly 49% of its calories come from fat, with 34% from carbohydrates and 17% from protein (estimated with general energy factors).
That is close to the median for other dark green vegetables on FoodFactly (50 kcal per 100 g).
100 g provides 349% of the Daily Value for Vitamin K, 36% of the Daily Value for Vitamin A and 24% of the Daily Value for Vitamin C.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 48 kcal | |
| Total fat C | 2.9 g | 4% |
| Saturated fat C | 0.74 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 365 mg | 16% |
| Total carbohydrates C | 4.5 g | 2% |
| Dietary fiber C | 3.9 g | 14% |
| Total sugars C | 0.53 g | |
| Protein C | 2.3 g | 5% |
| Vitamin A C | 325 µg | 36% |
| Vitamin C C | 21.9 mg | 24% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 2 mg | 13% |
| Vitamin K C | 419 µg | 349% |
| Thiamin (B1) C | 0.094 mg | 8% |
| Riboflavin (B2) C | 0.22 mg | 17% |
| Niacin (B3) C | 0.4 mg | 2% |
| Vitamin B6 C | 0.12 mg | 7% |
| Folate (B9) C | 12 µg | 3% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 0.7 mg | 0.1% |
| Calcium C | 122 mg | 9% |
| Iron C | 2.7 mg | 15% |
| Magnesium C | 73 mg | 17% |
| Phosphorus C | 43 mg | 3% |
| Potassium C | 794 mg | 17% |
| Zinc C | 0.4 mg | 4% |
| Copper C | 0.2 mg | 22% |
| Selenium C | 0.9 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 17%
- Carbohydrates 34%
- Fat 49%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.3 gbelow the median for other dark green vegetables (median 2.9 g)
- Fiber3.9 gabove the median for other dark green vegetables (median 3.3 g)
- Sugars0.53 gbelow the median for other dark green vegetables (median 0.74 g)
- Fat2.9 gbelow the median for other dark green vegetables (median 2.9 g)
- Saturated fat0.74 gabove the median for other dark green vegetables (median 0.73 g)
- Sodium365 mgin the top quarter of other dark green vegetables (median 149 mg)
- Protein per 100 kcal4.8 gprotein density, useful for comparing foods with different calorie levels
- Water87.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1 g |
|---|---|
| Polyunsaturated fat C | 0.83 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.74 g |
| SFA 4:0 C | 0.019 g |
| SFA 6:0 C | 0.014 g |
| SFA 8:0 C | 0.008 g |
| SFA 10:0 C | 0.018 g |
| SFA 12:0 C | 0.022 g |
| SFA 14:0 C | 0.069 g |
| SFA 16:0 C | 0.41 g |
| SFA 18:0 C | 0.15 g |
| MUFA 18:1 C | 0.96 g |
| PUFA 18:3 C | 0.091 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.015 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.013 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 3,760 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,490 µg |
| Retinol C | 12 µg |
| Carotene, alpha C | 3 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 87.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 12 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Beet greens
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Beet greens, cooked, boiled, drained, with salt Cooked | 27 | 2.6 g | 5.5 g | 0.2 g |
| Beet greens, raw Raw | 22 | 2.2 g | 4.3 g | 0.13 g |
| Beet greens, cooked, boiled, drained, without salt Cooked | 27 | 2.6 g | 5.5 g | 0.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Greens, NS as to form, cooked Cooked | 58 | 2.9 g | 5 g | 3.4 g |
| Greens, fresh, cooked, fat added Cooked | 58 | 2.9 g | 5 g | 3.4 g |
| Collards, fresh, cooked with butter or margarine Cooked | 54 | 3.2 g | 5.7 g | 3 g |
| Collards, NS as to form, cooked Cooked | 58 | 3.2 g | 5.7 g | 3.4 g |
| Collards, fresh, cooked, fat added, NS as to fat type Cooked | 58 | 3.2 g | 5.7 g | 3.4 g |
| Turnip greens, frozen, cooked, fat added Cooked | 51 | 3.3 g | 4.8 g | 3 g |
| Turrnip greens, NS as to form, cooked Cooked | 42 | 1.1 g | 4.2 g | 2.8 g |
| Turnip greens, fresh, cooked, fat added Cooked | 42 | 1.1 g | 4.2 g | 2.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked beet greens?
100 g of cooked beet greens has 48 kcal. 1 cup (150 g): about 72 kcal.
How much protein is in cooked beet greens?
Cooked beet greens contains 2.3 g of protein per 100 g (5% of the 50 g Daily Value), or 3.5 g in 1 cup (150 g). About 17% of its calories come from protein. Compared with other other dark green vegetables, that is below the median (median 2.9 g).
How many carbs are in cooked beet greens?
Cooked beet greens has 4.5 g of total carbohydrates per 100 g, including 3.9 g of fiber and 0.53 g of sugars.
How much fat is in cooked beet greens?
Cooked beet greens contains 2.9 g of fat per 100 g, of which 0.74 g is saturated (4% of the Daily Value).
What vitamins and minerals does cooked beet greens contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (349% DV), Vitamin A (36% DV), Vitamin C (24% DV), copper (22% DV) and magnesium (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked beet greens?
100 g contains 365 mg of sodium, 16% of the 2,300 mg Daily Value.
Does beet greens have the same nutrition cooked and raw?
No. Per 100 g, beet greens, cooked has 48 kcal, while beet greens, raw has 22 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709571. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.