Beet Green
Beet greens are the nutrient-dense leafy tops of the beet plant, exceptionally rich in vitamin K, potassium, and iron while remaining very low in calories. They are a powerhouse cruciferous vegetable often overlooked in favor of the root.
Variants (2)
Nutrition · per ~85 g serving · ≈ 1–2 beets
- Vitamin K340.0 mcg283% DV
- Vitamin C25.5 mg28% DV
- Riboflavin0.19 mg14% DV
- Vitamin B60.21 mg13% DV
- Vitamin E1.3 mg9% DV
- Thiamin0.09 mg7% DV
- Vitamin A268.6 iu5% DV
- Folate12.8 mcg3% DV
- Niacin0.34 mg2% DV
- Choline0.34 mg<1% DV
- Copper0.16 mg18% DV
- Manganese0.33 mg14% DV
- Magnesium59.5 mg14% DV
- Potassium647.7 mg14% DV
- Iron2.2 mg12% DV
- Sodium192.1 mg8% DV
- Calcium99.5 mg8% DV
- Zinc0.32 mg3% DV
- Phosphorus34.9 mg3% DV
- Selenium0.77 mcg1% DV
- Polyunsaturated Fat0.04 g
- Monounsaturated Fat0.02 g
- Saturated Fat0.02 g
- Quercetin~13 mg
- Betalains~68 mg
- Choline~128 mg
- Nitrates~128 mg
- Polyphenols~128 mg
Score · 93/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin K333% DV
- Vitamin C33% DV
- Copper21% DV
- Manganese17% DV
- Riboflavin17% DV
Overview
Beet greens are the edible leaves from Beta vulgaris, traditionally used in European and Middle Eastern cuisines but commonly discarded in Western markets. These vibrant leaves are nutritionally superior to the beet root itself, containing 400 mcg of vitamin K per 100g—exceeding most leafy greens—along with outstanding potassium (762 mg) and bioavailable iron (2.57 mg). With only 22 calories and 3.7g fiber per 100g, beet greens support metabolic health and gut microbiome diversity. The leaves contain betalains and polyphenols, pigments with antioxidant and anti-inflammatory properties documented in vascular health research. Their exceptional micronutrient density makes them particularly relevant for bone metabolism (vitamin K), cardiovascular regulation (potassium), oxygen transport (iron), and DNA synthesis (folate). Regular consumption is associated with improved endothelial function and reduced inflammatory markers in observational studies. Beet greens represent an economical, zero-waste nutrition strategy with demonstrated relevance to cardiovascular longevity and healthy aging.
Health Benefits (5)
- Supports bone health and vascular calcification preventionstrongVitamin K (400 mcg/100g) activates osteocalcin and matrix Gla-protein, directing calcium to bone while preventing arterial mineralization
- Improves blood pressure regulation and cardiovascular functionstrongHigh potassium content (762 mg/100g) reduces sodium-potassium ratio, supporting vasodilation and reducing hypertension risk; nitrates support endothelial function
- Enhances iron status and oxygen-carrying capacitymoderate2.57 mg iron per 100g with vitamin C (30 mg) improves non-heme iron absorption; supports hemoglobin synthesis and mitochondrial function
- Reduces systemic inflammation and oxidative stressmoderateBetalains and polyphenols (including quercetin and kaempferol) inhibit NF-κB pathway and reduce inflammatory cytokines
- Supports detoxification and liver functionemergingContains betaine and choline, which support methylation cycles and Phase 2 detoxification enzyme expression
Food Pairings
- ·Pair with olive oil because fat-soluble vitamin K requires dietary lipids for absorption; olive oil polyphenols enhance antioxidant synergy
- ·Combine with citrus (lemon, orange) because vitamin C significantly increases non-heme iron bioavailability from beet greens
- ·Pair with allium vegetables (garlic, onion) because both contain organosulfur compounds that synergistically upregulate detoxification enzymes
- ·Combine with legumes because their complementary amino acid profiles create complete protein; beet green minerals enhance legume iron absorption
Practical Tips
- ·Do not discard beet greens when purchasing whole beets; they are peak nutritional value and should be used within 2-3 days of purchase
- ·Blanch beet greens for 2-3 minutes before freezing to inactivate oxalates if you consume them frequently; this preserves nutrients while improving mineral bioavailability
- ·Massage raw beet greens with lemon juice and olive oil to soften fibers and reduce oxalate content while creating a bioavailable salad
- ·Sauté gently to preserve heat-sensitive vitamin C; overcooking reduces polyphenol retention; 3-5 minutes is optimal
- ·If you have kidney disease or hyperkalemia, consume in moderation due to high potassium (762 mg/100g); discuss with healthcare provider
Optimal Timing
Consuming beet greens with lunch provides sustained potassium and micronutrient absorption throughout afternoon; pairs well with larger meals for optimal fat-soluble vitamin K uptake
Can be consumed any time; not time-restricted by nutrient type. Avoid consuming exclusively during fasting periods due to oxalate content, which is better tolerated with food
Concerns
- · High oxalates
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower beet green is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about beet green
What is beet green?
Beet Green is classified as a vegetable. Beet greens are the nutrient-dense leafy tops of the beet plant, exceptionally rich in vitamin K, potassium, and iron while remaining very low in calories.
Is beet green healthy?
Beet Green scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is beet green high in protein?
Not particularly. A 85 g serving provides about 1.9 g of protein (~4% of the 50 g daily value).
Is beet green high in fiber?
It's a moderate source of fiber. A 85 g serving provides about 3.1 g of fiber (~11% of the 28 g daily value).
What vitamins and minerals are in beet green?
In a 85 g serving, beet green is highest in Vitamin K (~283% DV), Vitamin C (~28% DV), Copper (~18% DV), Manganese (~14% DV), Riboflavin (~14% DV).
Is beet green keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.5 g of net carbs (3.7 g total minus 3.1 g fiber).
When is the best time to eat beet green?
Best in the midday. Consuming beet greens with lunch provides sustained potassium and micronutrient absorption throughout afternoon; pairs well with larger meals for optimal fat-soluble vitamin K uptake
How much beet green should I eat?
A typical serving is around 85 g (~19 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating beet green alongside several other vegetable sources.
What pairs well with beet green?
Beet Green pairs nicely with: Pair with olive oil because fat-soluble vitamin K requires dietary lipids for absorption; olive oil polyphenols enhance antioxidant synergy; Combine with citrus (lemon, orange) because vitamin C significantly increases non-heme iron bioavailability from beet greens; Pair with allium vegetables (garlic, onion) because both contain organosulfur compounds that synergistically upregulate detoxification enzymes; Combine with legumes because their complementary amino acid profiles create complete protein; beet green minerals enhance legume iron absorption.
Are there any concerns with eating beet green?
High oxalates.
Supplements that mirror Beet Green's nutrient profile
Encyclopedia entries that supply the same signature nutrients beet green contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Beet Green
These are the nutrients beet greencontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.