Beet Greens Nutrition Calculator — Raw, Boiled, Sautéed & Canned

Boiled beet greens deliver 909mg potassium per 100g (19% DV) — substantially more than banana (358mg), cooked spinach (466mg), and even sweet potato (475mg) ^[1]. Raw beet greens contain 762mg, and boiling concentrates the potassium as the leaves compress and water evaporates during draining.

A 1-cup cooked serving (144g) provides 1,309mg potassium (28% DV) — more than three bananas. For potassium-focused meal tracking, beet greens are one of the most efficient per-calorie sources at only 27 kcal per 100g cooked ^[1].

Unlike most vegetables, beet greens contain 226mg sodium per 100g raw — naturally present, not from added salt ^[1]. For comparison, raw spinach has just 79mg, kale 38mg, and Swiss chard 213mg. This rises to 241mg per 100g boiled (before any salt is added).

This natural sodium content is nutritionally relevant for anyone tracking sodium intake. A 1-cup cooked serving (144g) provides 347mg sodium (15% DV) from the greens alone — before any seasoning. For accurate journaling, this baseline sodium should be accounted for ^[1].

Boiled beet greens provide 383mcg vitamin A RAE (43% DV) primarily from beta-carotene (4,590mcg), alongside 1.81mg vitamin E (12% DV) ^[1]. This dual fat-soluble vitamin combination is uncommon — most greens are high in vitamin A but lower in vitamin E.

Sautéing with oil enhances absorption of both fat-soluble vitamins while adding only ~45 calories from a teaspoon of oil. The sautéed variant retains approximately 350mcg vitamin A and 2.5mg vitamin E per 100g — making it the preparation with the most bioavailable fat-soluble nutrients ^[2].

Raw beet greens deliver 117mg calcium (9% DV) and 2.57mg iron (14% DV) at just 22 kcal ^[1]. The beetroot itself provides different nutrients — concentrated nitrates, folate, and manganese — creating a complementary profile when both parts are consumed.

Boiling slightly reduces iron to 1.9mg per 100g while maintaining calcium at 114mg. Combined with 3.7g dietary fiber per 100g raw (13% DV), beet greens are a fiber-dense food at minimal calorie cost. For whole-food journaling, log beet greens and beetroot separately — their nutrient profiles differ substantially ^[1].

Boiling beet greens increases potassium from 762 to 909mg per 100g (19% increase) — an unusual concentration effect as leaves wilt and compress ^[1]. Sautéing with oil raises calories to 70 kcal but potassium only reaches 800mg, because less water is released than in boiling.

Canned beet greens drop potassium to 650mg and increase sodium to 380mg — the inverse of what most people want from greens. The canned form also loses 73% of vitamin C (30→8mg). For optimal nutrient retention, fresh boiled is the most potassium-efficient, while sautéed is best for fat-soluble vitamin absorption ^[1].