Calories in Beet greens, raw
Generic food Raw Vegetables
This record duplicates Beet greens, raw from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Beet greens, raw contains 22 kcal per 100 g. A typical serving of 1 cup (38 g) provides about 8 kcal.
Roughly 63% of its calories come from carbohydrates, with 32% from protein and 4% from fat (estimated with general energy factors).
That is less energy than the typical item in other dark green vegetables on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 333% of the Daily Value for Vitamin K, 35% of the Daily Value for Vitamin A and 33% of the Daily Value for Vitamin C.
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 | 22 kcal | |
| Total fat C | 0.13 g | 0.2% |
| Saturated fat C | 0.02 g | 0.1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 226 mg | 10% |
| Total carbohydrates C | 4.3 g | 2% |
| Dietary fiber C | 3.7 g | 13% |
| Total sugars C | 0.5 g | |
| Protein C | 2.2 g | 4% |
| Vitamin A C | 316 µg | 35% |
| Vitamin C C | 30 mg | 33% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.5 mg | 10% |
| Vitamin K C | 400 µg | 333% |
| Thiamin (B1) C | 0.1 mg | 8% |
| Riboflavin (B2) C | 0.22 mg | 17% |
| Niacin (B3) C | 0.4 mg | 3% |
| Vitamin B6 C | 0.11 mg | 6% |
| Folate (B9) C | 15 µg | 4% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 0.4 mg | 0.1% |
| Calcium C | 117 mg | 9% |
| Iron C | 2.6 mg | 14% |
| Magnesium C | 70 mg | 17% |
| Phosphorus C | 41 mg | 3% |
| Potassium C | 762 mg | 16% |
| Zinc C | 0.38 mg | 3% |
| Copper C | 0.19 mg | 21% |
| 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 32%
- Carbohydrates 63%
- Fat 4%
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
- Protein2.2 gin the lowest quarter of other dark green vegetables (median 2.9 g)
- Fiber3.7 gabove the median for other dark green vegetables (median 3.3 g)
- Sugars0.5 gin the lowest quarter of other dark green vegetables (median 0.74 g)
- Fat0.13 gin the lowest quarter of other dark green vegetables (median 2.9 g)
- Saturated fat0.02 gin the lowest quarter of other dark green vegetables (median 0.73 g)
- Sodium226 mgin the top quarter of other dark green vegetables (median 149 mg)
- Protein per 100 kcal10 gprotein density, useful for comparing foods with different calorie levels
- Water91 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.026 g |
|---|---|
| Polyunsaturated fat C | 0.046 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 | 0.041 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.02 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 0.026 g |
| PUFA 18:3 C | 0.004 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 3,790 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,500 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 3 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 91 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 15 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Frequently asked questions
How many calories are in raw beet greens?
100 g of raw beet greens has 22 kcal. 1 cup (38 g): about 8 kcal. 1 leaf (32 g): about 7 kcal.
How much protein is in raw beet greens?
Raw beet greens contains 2.2 g of protein per 100 g (4% of the 50 g Daily Value), or 0.84 g in 1 cup (38 g). About 32% of its calories come from protein. Compared with other other dark green vegetables, that is in the lowest quarter (median 2.9 g).
How many carbs are in raw beet greens?
Raw beet greens has 4.3 g of total carbohydrates per 100 g, including 3.7 g of fiber and 0.5 g of sugars.
How much fat is in raw beet greens?
Raw beet greens contains 0.13 g of fat per 100 g, of which 0.02 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does raw beet greens contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (333% DV), Vitamin A (35% DV), Vitamin C (33% DV), copper (21% DV) and Riboflavin (B2) (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw beet greens?
100 g contains 226 mg of sodium, 10% of the 2,300 mg Daily Value.
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 2709570. 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.