Beet greens, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
The leafy tops of the beet plant, offering an earthy, slightly bitter flavor similar to chard or spinach when cooked. Rich in vitamins and minerals.
Per 100g reference serving, Beet greens, cooked provides 48 kcal of energy, 2.3g protein (17% of calories), 4.51g total carbohydrates (34% of calories, including 3.9g dietary fiber and 0.53g sugars), and 2.87g total fat (49% of calories).
Vitamins Profile in Beet greens, cooked (Per 100g)
Track how Beet greens, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 21.9 mg | 24.3% DV |
| Vitamin A (RAE) | 325 µg | 36.1% DV |
| Vitamin E (Alpha-Tocopherol) | 1.97 mg | 13.1% DV |
| Vitamin K (Phylloquinone) | 419 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.094 mg | 7.8% DV |
| Vitamin B2 (Riboflavin) | 0.218 mg | 16.8% DV |
| Vitamin B3 (Niacin) | 0.396 mg | 2.5% DV |
| Vitamin B6 (Pyridoxine) | 0.122 mg | 7.2% DV |
| Total Folate (Vitamin B9) | 12 µg | 3% DV |
| Folate (Dietary Folate Equivalents) | 12 µg | 3% DV |
| Natural Food Folate | 12 µg | 3% DV |
| Choline | 0.7 mg | 0.1% DV |
| Preformed Retinol | 12 µg | 1.3% DV |
| Beta-Carotene | 3757 µg | 100% DV |
| Alpha-Carotene | 3 µg | 0.2% DV |
| Lutein + Zeaxanthin | 1486 µg | 14.9% DV |
Minerals & Electrolytes in Beet greens, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.68 mg | 14.9% DV |
| Calcium (Ca) | 122 mg | 9.4% DV |
| Magnesium (Mg) | 73 mg | 17.4% DV |
| Potassium (K) | 794 mg | 16.9% DV |
| Zinc (Zn) | 0.4 mg | 3.6% DV |
| Selenium (Se) | 0.9 µg | 1.6% DV |
| Phosphorus (P) | 43 mg | 3.4% DV |
| Copper (Cu) | 0.199 mg | 22.1% DV |
| Sodium (Na) | 365 mg | 15.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.091 g | 5.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.741 g | 5.3% DV |
| Monounsaturated Fat (MUFA) | 0.998 g | 3.3% DV |
| Polyunsaturated Fat (PUFA) | 0.833 g | 4.2% DV |
| Saturated Fat (SFA) | 0.737 g | 3.7% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Beet greens, cooked contains 48 calories (kcal), 2.3g of protein, 4.51g of carbohydrates (3.9g fiber, 0.53g total sugars), and 2.87g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beet greens, cooked has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -17.4 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Beet greens, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Beet greens, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.