1 serving (100 grams) contains 22 calories, 2.2 grams of protein, 0.1 grams of fat, and 4.3 grams of carbohydrates.
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Nutrition Information
Calories |
17.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 180.8 mg | 7% | |
| Total Carbohydrates | 3.5 g | 1% | |
| Dietary Fiber | 3.0 g | 10% | |
| Sugars | 0.4 g | ||
| protein | 1.8 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 93.6 mg | 7% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 609.6 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Beetroot leaves
Beetroot leaves, also known as beet greens, are the leafy tops of the beetroot plant (Beta vulgaris). These nutrient-dense greens have been used in various cuisines, particularly Mediterranean, Eastern European, and Asian dishes, where they are often sautéed, steamed, or added to soups and salads. They offer an excellent nutritional profile, being rich in vitamins A, C, and K, as well as minerals like calcium, magnesium, potassium, and iron. They also contain dietary fiber and antioxidants, while being low in calories. Their mild, earthy flavor makes them a versatile addition to many recipes, providing both taste and nutrition.
Health Benefits
- Rich in vitamin K, which supports bone health and proper blood clotting (approximately 500-600% of the daily value per 100g).
- High in vitamin A, beneficial for eye health and immune system functionality (provides around 220% of the daily value per 100g).
- Contains iron, which aids in red blood cell formation and reduces the risk of anemia (approximately 15% of the daily value per 100g).
- Good source of potassium, which helps regulate blood pressure by counteracting the effects of sodium.
- Antioxidants like betalains help combat oxidative stress, which may reduce inflammation and lower the risk of chronic diseases.
Dietary Considerations
Selection and Storage
Store beetroot leaves in the refrigerator, unwashed, in a breathable plastic bag or wrapped in a damp paper towel. Use within 2-3 days for optimal freshness.
Common Questions About Beetroot leaves Nutrition
Are beetroot leaves rich in nutrients?
Yes, beetroot leaves are highly nutritious. One cup (144 grams) of cooked beet greens contains about 39 calories, 4 grams of protein, 7 grams of carbohydrates, and only 0.2 grams of fat. They are particularly rich in vitamin K (over 200% of the daily recommended intake), vitamin A, and vitamin C, as well as essential minerals like potassium, magnesium, and iron.
Can I eat beetroot leaves on a keto or low-carb diet?
Beetroot leaves can fit into a keto or low-carb diet in moderation. One cup of cooked beet greens contains about 7 grams of carbohydrates and 4 grams of fiber, resulting in a net carb count of 3 grams, which is generally acceptable for low-carb and keto plans. However, portion size is important to stay within daily carb limits.
What are the health benefits of beetroot leaves?
Beetroot leaves offer a variety of health benefits. They are rich in antioxidants and anti-inflammatory compounds, which support heart and brain health. Their high levels of vitamin K promote bone health and assist with blood clotting, while magnesium and potassium help regulate blood pressure. The fiber content also supports a healthy digestive system.
How should I prepare beetroot leaves for the best nutrition?
To retain their nutrients, beetroot leaves are best lightly steamed, sautéed, or added to soups and smoothies. Avoid overcooking as heat can decrease their vitamin content. A typical serving is about one cup of cooked beet greens, which provides substantial nutrition without excessive calories.
How do beetroot leaves compare to spinach in terms of nutrition?
Beetroot leaves and spinach are comparable in nutrition, though they have some differences. Beet greens are higher in vitamin K (over 200% vs. 181% of the daily recommended intake in one cooked cup) and magnesium, while spinach offers more folate. Both are excellent sources of vitamin A and antioxidants and can be used interchangeably in recipes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
