Know2eat

Beet greens

Beta vulgaris

What beet greens has been studied for

2 associations assessed — 1 with at least some human evidence behind it. Strongest first.

  • 1 Limited
  • 1 Insufficient
4 things to know first — allergies, interactions and intake limits

About beet greens

The leafy tops of the beetroot plant, closely related to chard and usually sold still attached to young roots. They cook down like chard and carry the same red-veined stems in some varieties.

Also known as Beetroot tops, Beet leaves, Beet tops

Heart HealthEye Health

The evidence in depth

Best supported: Limited

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Healthy blood pressure

Heart Health
Limited evidence

Beet greens are a nitrate-rich leafy vegetable, and dietary nitrate has been shown to lower blood pressure modestly in short trials. Almost all of that work used beetroot juice rather than the leaves, so the read-across is an assumption rather than a finding.

What may be going on: Dietary nitrate is reduced to nitrite by oral bacteria and then to nitric oxide, which relaxes vascular smooth muscle.

Limited evidence. Early human work, or mostly lab and animal research.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Macular health

Eye Health
Insufficient evidence

The lutein content of dark leafy greens as a category has been linked with macular pigment density in observational work. No study has isolated beet greens, so there is nothing specific to report for this vegetable.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Beet greens

Ask about Beet greens

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories22 kcal1%
Protein2.2 g4%
Total fat0.13 g0%
Carbohydrate4.33 g2%
Fibre3.7 g13%
Total sugars0.5 g—
Water91 g—
Fats
Saturated fat0.02 g0%
Monounsaturated fat0.026 g—
Polyunsaturated fat0.046 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.041 g—
Vitamins
Vitamin A316 µg35%
Vitamin C30 mg33%
Vitamin D0 µg0%
Vitamin E1.5 mg10%
Vitamin K400 µg333%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.22 mg17%
Niacin (B3)0.4 mg3%
Pantothenic acid (B5)0.25 mg5%
Vitamin B60.106 mg6%
Folate15 µg4%
Vitamin B120 µg0%
Choline0.4 mg0%
Minerals
Calcium117 mg9%
Iron2.57 mg14%
Magnesium70 mg17%
Phosphorus41 mg3%
Potassium762 mg16%
Sodium226 mg10%
Zinc0.38 mg3%
Copper0.191 mg21%
Manganese0.391 mg17%
Selenium0.9 µg2%
Other measured compounds
Beta-carotene3794 µg—
Alpha-carotene3 µg—
Lycopene0 µg—
Lutein + zeaxanthin1503 µg—
Caffeine0 mg—
Ash2.33 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Beet greens, raw (USDA FoodData Central, FDC ID 170375).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • boiledReduces soluble oxalate

    Boiling and discarding the water removes a large share of soluble oxalate — substantially more than steaming does.

  • with fatIncreases carotenoid absorption

    Lutein and beta-carotene need dietary fat to cross into circulation. Cooking the greens in oil rather than water alone increases how much is absorbed.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    High oxalate and calcium oxalate stones

    Beet greens are one of the highest-oxalate vegetables measured. Stone formers are routinely advised to limit them, and pairing them with a calcium source binds some of the oxalate in the gut before it is absorbed.

  • Interaction

    Vitamin K and warfarin

    Cooked beet greens are very high in vitamin K, which directly opposes warfarin. The aim is steadiness rather than avoidance — tell whoever manages your anticoagulation before changing how much you eat.

  • Worth knowing

    Potassium in advanced kidney disease

    Cooked beet greens are concentrated in potassium, which matters in advanced chronic kidney disease and alongside potassium-retaining medication. Boiling and discarding the water lowers it somewhat.

  • Worth knowing

    Nitrate and infants

    Like spinach and chard, beet greens are naturally high in nitrate. Purée for infants under about six months should be freshly made and not reheated.