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Beet Greens (raw) Calories & Nutrition Facts

Beet Greens (raw) contains 22 kcal per 100g, with 2.2g of protein, 4.3g of carbohydrates, and 0.1g of fat. High in protein yet low in fat, making it a lean, nutritious choice. A low-calorie choice at 22 kcal per 100g, great for those watching their intake. A vegan-friendly option.

  • Allergens: None of the major allergens
  • Dietary: Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.80mg, Calcium 16.0mg, Vitamin C 4.9mg
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Nutritional Overview

Beet Greens (raw) is a natural whole food enjoyed worldwide as part of a balanced diet. Per 100g serving, it provides 22 kcal of energy, 2.2g of protein, 4.3g of carbohydrates, and 0.1g of fat.

It is a good source of protein, providing 2.2g per 100g (around 40% of its energy), approximately 4% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 0.1g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 0.5g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

Each 100g serving provides 3.7g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

At just 22 kcal and 0.1g of fat per 100g, this meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat option that can support weight management goals. It can be included generously in calorie-controlled meals without significantly increasing overall energy intake.

Each 100g serving contains 0.20g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Beet Greens (raw) is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Beet Greens (raw) comes in at 22 kcal per 100g. Our food macros calculator adds it straight into your running daily total.

Frequently Asked Questions

How many calories are in Beet Greens (raw)?

Beet Greens (raw) contains 22 kcal per 100g, which is approximately 1% of the recommended daily intake of 2,000 kcal for an average adult. This meets the UK/EU "low calorie" nutrition-claim threshold.

Is Beet Greens (raw) high in protein?

Yes, Beet Greens (raw) provides 2.2g of protein per 100g (around 40% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Beet Greens (raw) provides 4% of this.

Is Beet Greens (raw) a good source of protein?

Beet Greens (raw) contains 2.2g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Pork Crackling, Dried Halibut (Greenlandic), Pea Protein Powder, or other protein-rich foods.

Is Beet Greens (raw) low in fat?

Yes, Beet Greens (raw) contains only 0.1g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Beet Greens (raw) low in sugar?

Yes, Beet Greens (raw) has only 0.5g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Beet Greens (raw) low in salt?

Yes, Beet Greens (raw) contains only 0.20g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Beet Greens (raw) high in fibre?

Yes, Beet Greens (raw) provides 3.7g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Beet Greens (raw) suitable for vegans?

Yes, Beet Greens (raw) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 22 kcal and 2.2g of protein per 100g.

Is Beet Greens (raw) free from major allergens?

Beet Greens (raw) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Beet Greens (raw) good for weight loss?

With only 22 kcal and 0.1g of fat per 100g, Beet Greens (raw) meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat food that can be a helpful part of a calorie-controlled diet for weight management.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Scientific Advisory Committee on Nutrition (SACN) — UK government dietary recommendations and nutrient reference values

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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