Beet Greens (Cooked, Blanched, Drained with Salt) – Nutritional Information
Beet greens, often overlooked, are a highly nutritious leafy green vegetable that can be a vibrant addition to your meals. Packed with essential vitamins, minerals, and fiber, beet greens are a powerhouse for those looking to enhance their diet with a nutritious, low-calorie option. Whether steamed, sautรฉed, or added to soups, these greens offer a variety of health benefits.
Nutritional Breakdown (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 27 kcal |
| Protein | 2.57 g |
| Fat | 0.2 g |
| Saturated Fats | 0.031 g |
| Carbohydrates | 5.46 g |
| Fiber | 2.9 g |
| Sugar | 0.6 g |
| Calcium | 114 mg |
| Iron | 1.9 mg |
| Magnesium | 68 mg |
| Phosphorus | 41 mg |
| Potassium | 909 mg |
| Sodium | 241 mg |
| Zinc | 0.5 mg |
| Copper | 0.251 mcg |
| Manganese | 0.514 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 24.9 mg |
| Thiamin (Vitamin B1) | 0.117 mg |
| Riboflavin (Vitamin B2) | 0.289 mg |
| Niacin (Vitamin B3) | 0.499 mg |
| Vitamin B6 | 0.132 mg |
| Folate | 14 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 383 mcg |
| Vitamin E | 1.81 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Beet greens are naturally free from common allergens such as gluten, dairy, nuts, and soy. However, individuals with a sensitivity to beets or other root vegetables should proceed with caution.
Dietary Preferences:
- Vegetarian: Beet greens are plant-based, making them suitable for vegetarian and vegan diets.
- Gluten-Free: Naturally gluten-free, making them a great option for individuals with gluten sensitivities.
- Low Calorie: At just 27 kcal per 100g, beet greens are an excellent choice for those seeking low-calorie, nutrient-dense foods.
- Rich in Fiber: With 2.9 g of fiber, beet greens support digestive health and help maintain steady blood sugar levels.
Health Benefits:
Beet greens are rich in a variety of vitamins and minerals, including calcium, iron, and potassium, all of which contribute to bone health, blood circulation, and muscle function. The high fiber content promotes digestive health, while the abundance of antioxidants, particularly vitamin C and manganese, helps combat oxidative stress. The significant amount of vitamin A in beet greens supports vision and skin health.
Incorporating beet greens into your meals is an easy way to boost your nutrient intake while keeping your meals light and flavorful. Whether you enjoy them as a side dish or incorporate them into soups, stews, or salads, beet greens offer both versatility and nutrition in every bite.
Cooking Tips:
When preparing beet greens, it’s important to blanch and drain them properly to remove any bitterness and excess salt. You can sautรฉ them with garlic and olive oil or steam them for a lighter option. For added flavor, consider adding a squeeze of lemon or a sprinkle of your favorite seasoning.
In conclusion, beet greens are a highly nutritious vegetable that should not be overlooked. Their rich nutrient profile and versatility in cooking make them an excellent addition to any balanced diet. Whether youโre looking to boost your fiber intake, increase your vitamin A levels, or simply enjoy a healthy, low-calorie vegetable, beet greens are a perfect choice.
