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HOW MANY CALORIES IN BEET GREENS?
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One beet green leaf contains about 7 calories. One cup of raw contains about 8 calories and 1/2 cup contains about 4 calories.
There are about 39 calories in 1 cup of cooked greens (1" pieces) and about 19 calories in 1/2 cup.
NUTRITIONAL BENEFITS
Beet greens are a good source for Calcium containing 44 mg per cup of raw greens. In comparison a 1/2 cup of 2% cottage cheese contains 103 mg of calcium and contains about 100 calories. While the cottage cheese contains more than twice the mg's of beet greens, it also contains more than twenty times the calorie content.
They are also low in fat content, they contain a dose of dietary fiber and iron.
They contain 571 mcg of Lutein + zeaxanthin per cup. Lutein + zeaxanthin have been associated with improvement in eye and visual issues.
They also contain 8 mg's of Phytosterols (plant sterols). Currently there are inconsistencies regarding health benefits related to Phytosterols based on conflicting health studies. Health claims include cholesterol lowering benefits.
Beet greens may help in preventing kidney stones from reforming.
DIET TIPS & LOW CALORIE RECIPES
- Add fresh beet greens to salads, or pop into soups.
- Cook on the stove top by boiling; drain and add salt, pepper, light margarine - or use your favorite seasonings.
- Rather than adding pork to the pot while cooking, try adding bacon bits to them after cooking. Be sure to drain greens first.
- Some seasonings that go well with beet greens include: lemon pepper and white vinegar.
| Beet Green Nutrients | Units | 1 cup ------- 38g | 1 Leaf ------- 32g | 1/2 cup (1" pieces) ------- 19g |
|---|---|---|---|---|
| Proximates | ||||
| Beet Green Calories (Energy) |
kcal
|
8
|
7
|
4
|
| Protein |
g
|
0.84
|
0.70
|
0.42
|
| Total lipid (fat) |
g
|
0.05
|
0.04
|
0.02
|
| Ash |
g
|
0.89
|
0.75
|
0.44
|
| Carbohydrate, by difference |
g
|
1.65
|
1.39
|
0.82
|
| Fiber, total dietary |
g
|
1.4
|
1.2
|
0.7
|
| Sugars, total |
g
|
0.19
|
0.16
|
0.10
|
| Minerals | ||||
| Calcium, Ca |
mg
|
44
|
37
|
22
|
| Iron, Fe |
mg
|
0.98
|
0.82
|
0.49
|
| Magnesium, Mg |
mg
|
27
|
22
|
13
|
| Phosphorus, P |
mg
|
16
|
13
|
8
|
| Potassium, K |
mg
|
290
|
244
|
145
|
| Sodium, Na |
mg
|
86
|
72
|
43
|
| Zinc, Zn |
mg
|
0.14
|
0.12
|
0.07
|
| Copper, Cu |
mg
|
0.073
|
0.061
|
0.036
|
| Manganese, Mn |
mg
|
0.149
|
0.125
|
0.074
|
| Selenium, Se |
mcg
|
0.3
|
0.3
|
0.2
|
| Vitamins | ||||
| Vitamin C, total ascorbic acid |
mg
|
11.4
|
9.6
|
5.7
|
| Thiamin |
mg
|
0.038
|
0.032
|
0.019
|
| Riboflavin |
mg
|
0.084
|
0.070
|
0.042
|
| Niacin |
mg
|
0.152
|
0.128
|
0.076
|
| Pantothenic acid |
mg
|
0.095
|
0.080
|
0.048
|
| Vitamin B-6 |
mg
|
0.040
|
0.034
|
0.020
|
| Folate, total |
mcg
|
6
|
5
|
3
|
| Folate, DFE |
mcg_DFE
|
6
|
5
|
3
|
| Choline, total |
mg
|
0.2
|
0.1
|
0.1
|
| Vitamin A, RAE |
mcg_RAE
|
120
|
101
|
60
|
| Carotene, beta |
mcg
|
1442
|
1214
|
721
|
| Carotene, alpha |
mcg
|
1
|
1
|
1
|
| Vitamin A, IU |
IU
|
2404
|
2024
|
1202
|
| Lycopene |
mcg
|
0
|
0
|
0
|
| Lutein + zeaxanthin |
mcg
|
571
|
481
|
286
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.57
|
0.48
|
0.28
|
| Vitamin K (phylloquinone) |
mcg
|
152.0
|
128.0
|
76.0
|
| Lipids | ||||
| Fatty acids, total saturated |
g
|
0.008
|
0.006
|
0.004
|
| Fatty acids, total monounsaturated |
g
|
0.010
|
0.008
|
0.005
|
| Fatty acids, total polyunsaturated |
g
|
0.017
|
0.015
|
0.009
|
| Cholesterol |
mg
|
0
|
0
|
0
|
| Phytosterols |
mg
|
8
|
7
|
4
|