Calories in Beet greens, raw
Generic food Raw Vegetables
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 vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 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.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 22 kcal | |
| Total fat ? | 0.13 g | 0.2% |
| Saturated fat C | 0.02 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 226 mg | 10% |
| Total carbohydrates C | 4.3 g | 2% |
| Dietary fiber ? | 3.7 g | 13% |
| Total sugars M | 0.5 g | |
| Protein ? | 2.2 g | 4% |
| Vitamin A ? | 316 µg | 35% |
| Vitamin C ? | 30 mg | 33% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 1.5 mg | 10% |
| Vitamin K M | 400 µg | 333% |
| Thiamin (B1) ? | 0.1 mg | 8% |
| Riboflavin (B2) ? | 0.22 mg | 17% |
| Niacin (B3) ? | 0.4 mg | 3% |
| Pantothenic acid (B5) ? | 0.25 mg | 5% |
| Vitamin B6 ? | 0.11 mg | 6% |
| Folate (B9) C | 15 µg | 4% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline C | 0.4 mg | 0.1% |
| Calcium ? | 117 mg | 9% |
| Iron ? | 2.6 mg | 14% |
| Magnesium ? | 70 mg | 17% |
| Phosphorus ? | 41 mg | 3% |
| Potassium ? | 762 mg | 16% |
| Zinc ? | 0.38 mg | 3% |
| Copper ? | 0.19 mg | 21% |
| Manganese ? | 0.39 mg | 17% |
| 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 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber3.7 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars0.5 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.13 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.02 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
- Sodium226 mgabove the median for vegetables and vegetable products (median 36 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 |
Amino acids (18)
| Tryptophan C | 0.035 g |
|---|---|
| Threonine C | 0.065 g |
| Isoleucine C | 0.046 g |
| Leucine C | 0.098 g |
| Lysine C | 0.064 g |
| Methionine C | 0.018 g |
| Cystine C | 0.021 g |
| Phenylalanine C | 0.058 g |
| Tyrosine C | 0.052 g |
| Valine C | 0.065 g |
| Arginine C | 0.063 g |
| Histidine C | 0.034 g |
| Alanine C | 0.081 g |
| Aspartic acid C | 0.13 g |
| Glutamic acid C | 0.27 g |
| Glycine C | 0.081 g |
| Proline C | 0.052 g |
| Serine C | 0.07 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.041 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 |
| MUFA 18:1 ? | 0.026 g |
| PUFA 18:3 ? | 0.004 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene M | 3,794 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin C | 1,503 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 3 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
Sterols (1)
| Phytosterols ? | 21 mg |
|---|
Other components (11)
| Water ? | 91 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 2.3 g |
| Theobromine Z | 0 mg |
| Energy C | 92 kJ |
| Vitamin A, IU ? | 6,326 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 15 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA Foundation | USDA FNDDS |
|---|---|---|
| Calories | 26.4 kcal | 22 kcal |
| Protein | 1.6 g | 2.2 g |
| Carbohydrates | 4.7 g | 4.3 g |
| Fat | 0.14 g | 0.13 g |
| Fiber | 2.6 g | 3.7 g |
| Sugars | 0.89 g | 0.5 g |
| Sodium | 281 mg | 226 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, cooked, boiled, drained, with salt Cooked | 27 | 2.6 g | 5.5 g | 0.2 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 |
|---|---|---|---|---|
| Kale, raw Raw | 35 | 2.9 g | 4.4 g | 1.5 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Chicory greens, raw Raw | 23 | 1.7 g | 4.7 g | 0.3 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Collards, raw Raw | 32 | 3 g | 5.4 g | 0.61 g |
| Mustard greens, raw Raw | 27 | 2.9 g | 4.7 g | 0.42 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
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. 0.5 cup, 1" pieces (19 g): about 4 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 vegetables and vegetable products, that is above the median (median 2 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 manganese (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.
Does beet greens have the same nutrition raw and cooked?
No. Per 100 g, beet greens, raw has 22 kcal, while beet greens, cooked, boiled, drained, with salt has 27 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 170375. 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.