Beet Greens (Raw) – Nutritional Information
Beet greens, the vibrant leafy tops of beetroot, are a highly nutritious and versatile vegetable to incorporate into a variety of dishes. Often overlooked, beet greens are packed with essential vitamins and minerals, making them an excellent addition to your diet. They are rich in dietary fiber, vitamins, and minerals, offering a refreshing and healthy component to salads, soups, and stir-fries.
Below is a comprehensive breakdown of the nutritional content for raw beet greens, which provides a detailed overview of the vitamins, minerals, and macronutrients they offer:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 22.0 kcal |
| Protein | 2.2 g |
| Total Fat | 0.13 g |
| Saturated Fat | 0.02 g |
| Carbohydrates | 4.33 g |
| Fiber | 3.7 g |
| Sugar | 0.5 g |
| Calcium | 117.0 mg |
| Iron | 2.57 mg |
| Magnesium | 70.0 mg |
| Phosphorus | 41.0 mg |
| Potassium | 762.0 mg |
| Sodium | 226.0 mg |
| Zinc | 0.38 mg |
| Copper | 0.191 mcg |
| Manganese | 0.391 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 30.0 mg |
| Thiamin (Vitamin B1) | 0.1 mg |
| Riboflavin (Vitamin B2) | 0.22 mg |
| Niacin (Vitamin B3) | 0.4 mg |
| Vitamin B6 | 0.106 mg |
| Folate (Vitamin B9) | 15.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 316.0 mcg |
| Vitamin E | 1.5 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Beet greens are naturally allergen-free and safe for most individuals, including those with common food allergies like gluten, dairy, and nuts. However, as with any food, it is important to be aware of potential sensitivities or allergic reactions to specific plant compounds, especially for individuals with known allergies to other leafy greens.
Dietary Preferences
Beet greens are a highly versatile ingredient that caters to a variety of dietary preferences:
- Vegan and Vegetarian: A great addition to plant-based diets, offering essential nutrients and protein without animal products.
- Gluten-Free: Naturally gluten-free, making beet greens an excellent option for those with celiac disease or gluten sensitivities.
- Low-Calorie: At just 22 kcal per 100g, beet greens are perfect for calorie-conscious individuals or those on a weight loss journey.
- High in Fiber: With 3.7g of fiber per 100g, they are an excellent choice for those looking to increase their daily fiber intake for digestive health.
Nutritional Benefits and Advice
Beet greens are not only rich in fiber, but they also provide a significant amount of calcium, iron, magnesium, and potassium—minerals that are essential for bone health, energy production, and proper muscle and nerve function. The high vitamin A content, along with the substantial vitamin C levels, makes beet greens an excellent choice for supporting immune function and skin health.
The antioxidants in beet greens, such as vitamin C and manganese, also promote overall wellness and help combat oxidative stress in the body. Furthermore, their high folate content supports healthy cell growth and repair, making beet greens a beneficial food for expectant mothers.
When preparing beet greens, consider lightly sautéing or steaming them to preserve their nutrients. Their earthy flavor pairs wonderfully with garlic, lemon, and a splash of olive oil. They can also be used in smoothies, soups, or as a garnish for roasted dishes.
Conclusion
Incorporating raw beet greens into your diet offers a wealth of health benefits while adding a nutrient-packed boost to your meals. Whether you’re looking to increase your fiber intake, add a burst of antioxidants, or support your heart and bone health, beet greens provide a natural and delicious solution. Versatile in cooking, beet greens are an excellent addition to a wide variety of dishes, ensuring you can enjoy their incredible nutritional value in any meal.
