scored 92/100
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.
0.5 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 92.
Less a 4.0 anti-nutrient penalty (high oxalates, high sodium).
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.
Vitamin K (400 mcg/100g) activates osteocalcin and matrix Gla-protein, directing calcium to bone while preventing arterial mineralization
High potassium content (762 mg/100g) reduces sodium-potassium ratio, supporting vasodilation and reducing hypertension risk; nitrates support endothelial function
2.57 mg iron per 100g with vitamin C (30 mg) improves non-heme iron absorption; supports hemoglobin synthesis and mitochondrial function
Betalains and polyphenols (including quercetin and kaempferol) inhibit NF-κB pathway and reduce inflammatory cytokines
Contains betaine and choline, which support methylation cycles and Phase 2 detoxification enzyme expression
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
Breaks a fast
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
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.
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.
Beet Green scores 92/100 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.
Not particularly. A 85 g serving provides about 1.9 g of protein (~4% of the 50 g daily value).
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).
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).
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).
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
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.
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.
High oxalates; High sodium.
Encyclopedia entries that supply the same signature nutrients beet green contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.