Vegetables • Deep Nutrition Analytics
Beet greens, raw
Beet greens, raw is a vegetables providing 22 kcal per 100g serving, primarily fueled by carbohydrates (4.3g) for accessible carbohydrate energy. Notably, a single 100g serving delivers an exceptional 333% DV of Vitamin K (400 µg), making it an elite dietary source. With a remarkably low energy density (0.2 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 2.2 g
- Carbohydrates
- 4.3 g
- Fat
- 0.1 g
- Fiber
- 3.7 g
Produce Profile: Hydration & Micronutrients
Beet greens, raw provides natural botanical nutrition with 22 calories per 100g. Providing 3.7g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Potassium Rich
Supplies 762 mg of dietary potassium (16% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Nutrient Density Payload
Contains 7 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 2.2 g |
| Energy | 92 kJ |
| Carbohydrate, by difference | 4.3 g |
| Energy | 22 kcal |
| Fiber, total dietary | 3.7 g |
| Total Sugars | 0.5 g |
| Total lipid (fat) | 0.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 400 µg |
| Vitamin A | 316 µg |
| Vitamin C | 30 mg |
| Copper | 0.2 mg |
| Manganese | 0.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 6330 IU |
| Vitamin A, RAE | 316 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 30 mg |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin K (phylloquinone) | 400 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Manganese, Mn | 0.4 mg |
| Zinc, Zn | 0.4 mg |
| Copper, Cu | 0.2 mg |
| Selenium, Se | 0.9 µg |
| Calcium, Ca | 117 mg |
| Potassium, K | 762 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 70 mg |
| Phosphorus, P | 41 mg |
| Sodium, Na | 226 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 15 µg |
| Fatty acids, total saturated | 0 g |
| Choline, total | 0.4 mg |
| SFA 16:0 | 0 g |
| Folate, DFE | 15 µg |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.3 mg |
| Phytosterols | 21 mg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 15 µg |
| Isoleucine | 0 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.1 g |
| Serine | 0.1 g |
| Carotene, beta | 3790 µg |
| Carotene, alpha | 3 µg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.3 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Lutein + zeaxanthin | 1500 µg |
| Water | 91 g |
| Ash | 2.3 g |
Serving calculator
Common serving sizes
- cup38 g
- leaf32 g
- cup (1" pieces)19 g
Compare Beet greens, raw with Category Peers
Mustard spinach, (tendergreen), raw vs Beet greens, raw
Compared to Mustard spinach, (tendergreen), raw, Beet greens, raw has 77% less Vitamin C and 0% higher calories per 100g.
Okra, cooked, boiled, drained, without salt vs Beet greens, raw
Compared to Okra, cooked, boiled, drained, without salt, Beet greens, raw has 84% more Vitamin C and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beet greens, raw?
A standard 100-gram serving of Beet greens, raw contains 22 calories (92 kJ), alongside 2.2g of protein, 4.3g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 38g (cup): ~8 kcal
- 32g (leaf): ~7 kcal
- 19g (cup (1" pieces)): ~4 kcal
Is Beet greens, raw suitable for a keto or low-carb diet?
Yes. With only 0.6g of net carbs per 100g (4.3g total carbohydrates minus 3.7g dietary fiber), Beet greens, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Beet greens, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beet greens, raw are:
- Vitamin K: 400 µg (333% of your daily value)
- Vitamin A: 316 µg (35% of your daily value)
- Vitamin C: 30 mg (33% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170375).