Beet Greens
Description
Beet greens, the leafy green tops of beets, which are commonly removed before the beet roots are sold or consumed. They are an excellent source of provitamin A carotenoids, iron, magnesium, vitamin C, vitamin K and potassium, as well as a moderate to very good source of calcium, phosphorus, thiamine and riboflavin.
Available throughout the year with peak season June through October.
Caloric Content
| 1 | 2 | |
| Calories: | 24 | 20 |
| Protein: | 2.2 | 1.85 gm |
| Carbohydrates: | 4.6 | 3.93 gm |
| Fiber: | 1.3 | .76 gm |
| Total fats: | .006 | .14 gm |
| Saturated fats: | .009 | .022 gm |
| Unsaturated fats: | .033 | .077 gm |
| Cholesterol: | 0 | 0 mg |
1. Raw - 1 cup, 100 grams
2. Boiled, Drained - 1/2 cup 1 inch, 72 grams
Vitamin Content
| 1 | 2 | USRDA | |
| Vitamin A: | 6100 | 3672 | 5000 IU |
| Thiamine: | - | .084 | 1.7 mg |
| Vitamin B-2: | .22 | .208 | 1.7 mg |
| Vitamin B-6: | .05 | .095 | 2.0 mg |
| Vitamin B-12: | 0 | 0 | 6 mcg |
| Biotin: | 3 | - | 300 mcg |
| Niacin: | .4 | .359 | 20 mg |
| Pantothenic Acid: | .1 | .237 | 10 mg |
| Folic acid: | .05 | - | 400 mcg |
| Vitamin C: | 30 | 17.9 | 60 mg |
| Vitamin E: | - | - | 30 IU |
1. Raw - 1 cup, 100 grams
2. Boiled, Drained - 1/2 cup 1 inch, 72 grams
Mineral Content
| 1 | 2 | USRDA | |
| Calcium: | 119 | 82 | 1000 mg |
| Copper: | .09 | .181 | 2 mg |
| Iron: | 3.3 | 1.37 | 18 mg |
| Magnesium: | 106 | 49 | 400 mg |
| Manganese: | 1.3 | - | n/a mg |
| Phosphorus: | 40 | 29 | 1000 mg |
| Potassium: | 570 | 654 | n/a mg |
| Selenium: | - | - | n/a mcg |
| Sodium: | 16 | 173 | n/a mg |
| Zinc: | .23 | .36 | 15 mg |
1. Raw - 1 cup, 100 grams
2. Boiled, Drained - 1/2 cup 1 inch, 72 grams
Amino Acid Content
| 1 | 2 | |
| Tryptophan: | .029 | .029 gm |
| Threonine: | .054 | .055 gm |
| Isoleucine: | .038 | .038 gm |
| Leucine: | .081 | .083 gm |
| Lysine: | .053 | .054 gm |
| Methionine: | .015 | .015 gm |
| Cysteine: | .017 | .017 gm |
| Phenylalanine: | .048 | .049 gm |
| Tyrosine: | .043 | .044 gm |
| Valine: | .054 | .055 gm |
| Arginine: | 3.3 | .053 gm |
| Histidine: | 106 | .028 gm |
| Alanine: | 1.3 | .068 gm |
| Aspartic acid: | 40 | .109 gm |
| Glutamic Acid: | 570 | .225 gm |
| Glycine: | - | .068 gm |
| Proline: | 16 | .044 gm |
| Serine: | .23 | .059 gm |
1. Raw - 1 cup, 100 grams
2. Boiled, Drained - 1/2 cup 1 inch, 72 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
United States Department of Agriculture. How To Buy Food For Economy and Quality. Recommendations of the United States Department of Agriculture. Dover: New York. 1975.
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