Calories in Beet greens, cooked, boiled, drained, with salt
Generic food Cooked Vegetables
Beet greens, cooked, boiled, drained, with salt contains 27 kcal per 100 g. A typical serving of 1 cup, 1" pieces (144 g) provides about 39 kcal.
Roughly 64% of its calories come from carbohydrates, with 30% from protein and 5% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 403% of the Daily Value for Vitamin K, 43% of the Daily Value for Vitamin A and 28% of the Daily Value for copper.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 27 kcal | |
| Total fat ? | 0.2 g | 0.3% |
| Saturated fat ? | 0.031 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 477 mg | 21% |
| Total carbohydrates C | 5.5 g | 2% |
| Dietary fiber ? | 2.9 g | 10% |
| Total sugars I | 0.6 g | |
| Protein ? | 2.6 g | 5% |
| Vitamin A C | 383 µg | 43% |
| Vitamin C ? | 24.9 mg | 28% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 1.8 mg | 12% |
| Vitamin K I | 484 µg | 403% |
| Thiamin (B1) ? | 0.12 mg | 10% |
| Riboflavin (B2) ? | 0.29 mg | 22% |
| Niacin (B3) ? | 0.5 mg | 3% |
| Pantothenic acid (B5) ? | 0.33 mg | 7% |
| Vitamin B6 ? | 0.13 mg | 8% |
| Folate (B9) C | 14 µg | 4% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 42.5 mg | 8% |
| Calcium ? | 114 mg | 9% |
| Iron ? | 1.9 mg | 11% |
| Magnesium ? | 68 mg | 16% |
| Phosphorus ? | 41 mg | 3% |
| Potassium ? | 909 mg | 19% |
| Zinc ? | 0.5 mg | 5% |
| Copper ? | 0.25 mg | 28% |
| Manganese ? | 0.51 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 30%
- Carbohydrates 64%
- Fat 5%
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
- Protein2.6 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber2.9 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars0.6 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.2 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.031 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium477 mgin the top quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal9.5 gprotein density, useful for comparing foods with different calorie levels
- Water89.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.038 g |
|---|---|
| Polyunsaturated fat ? | 0.07 g |
Amino acids (18)
| Tryptophan ? | 0.04 g |
|---|---|
| Threonine ? | 0.076 g |
| Isoleucine ? | 0.053 g |
| Leucine ? | 0.12 g |
| Lysine ? | 0.075 g |
| Methionine ? | 0.021 g |
| Cystine ? | 0.024 g |
| Phenylalanine ? | 0.068 g |
| Tyrosine ? | 0.061 g |
| Valine ? | 0.076 g |
| Arginine ? | 0.073 g |
| Histidine ? | 0.039 g |
| Alanine ? | 0.095 g |
| Aspartic acid ? | 0.15 g |
| Glutamic acid ? | 0.31 g |
| Glycine ? | 0.094 g |
| Proline ? | 0.061 g |
| Serine ? | 0.082 g |
Individual fatty acids (5)
| Linoleic acid (omega-6, 18:2) ? | 0.065 g |
|---|---|
| SFA 16:0 ? | 0.03 g |
| SFA 18:0 ? | 0.001 g |
| MUFA 18:1 ? | 0.038 g |
| PUFA 18:3 ? | 0.006 g |
Carotenoids (7)
| Beta-carotene I | 4,590 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 1,819 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 4 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (7)
| Water ? | 89.1 g |
|---|---|
| Ash ? | 2.6 g |
| Energy ? | 113 kJ |
| Vitamin A, IU C | 7,654 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 14 µg |
| Betaine I | 0.2 mg |
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, 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 |
| Beet greens, cooked Cooked | 48 | 2.3 g | 4.5 g | 2.9 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 |
|---|---|---|---|---|
| Turnip greens and turnips, frozen, cooked, boiled, drained, with salt Cooked | 34 | 3 g | 4.7 g | 0.38 g |
| Broccoli and cauliflower, cooked, no added fat Cooked | 23 | 2.4 g | 4.5 g | 0.17 g |
| Turnip greens and turnips, frozen, cooked, boiled, drained, without salt Cooked | 35 | 3 g | 4.9 g | 0.38 g |
| Greens, frozen, cooked, no added fat Cooked | 37 | 2.9 g | 5.8 g | 0.71 g |
| Dandelion greens, cooked, boiled, drained, without salt Cooked | 33 | 2 g | 6.4 g | 0.6 g |
| Cabbage, savoy, cooked, boiled, drained, with salt Cooked | 24 | 1.8 g | 5.4 g | 0.09 g |
| Cabbage, savoy, cooked, boiled, drained, without salt Cooked | 24 | 1.8 g | 5.4 g | 0.09 g |
| Broccoli, frozen, spears, cooked, boiled, drained, with salt Cooked | 28 | 3.1 g | 5.4 g | 0.11 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 27 kcal. 1 cup, 1" pieces (144 g): about 39 kcal.
How much protein is in cooked beet greens?
Cooked beet greens contains 2.6 g of protein per 100 g (5% of the 50 g Daily Value), or 3.7 g in 1 cup, 1" pieces (144 g). About 30% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in cooked beet greens?
Cooked beet greens has 5.5 g of total carbohydrates per 100 g, including 2.9 g of fiber and 0.6 g of sugars.
How much fat is in cooked beet greens?
Cooked beet greens contains 0.2 g of fat per 100 g, of which 0.031 g is saturated (0.2% 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 (403% DV), Vitamin A (43% DV), copper (28% DV), Vitamin C (28% DV) and manganese (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked beet greens?
100 g contains 477 mg of sodium, 21% of the 2,300 mg Daily Value.
Does beet greens have the same nutrition cooked and raw?
No. Per 100 g, beet greens, cooked, boiled, drained, with salt has 27 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 168508. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.