Beet Greens
The beet plant’s leafy top — overlooked at the grocery store, yet richer in vitamin K, vitamin A, and most minerals than the root it’s attached to.
Heart Health
Bone Health
Vision
Beet greens are the leafy tops of the beet plant, often discarded despite outranking the root in nearly every nutrient except folate. They are exceptionally rich in vitamin K, vitamin A, and dietary nitrates, supporting bone metabolism and healthy blood flow. Sauté them like chard, or add young leaves raw to salads.
Beet Greens
Nutrition Facts
Per
1 cup, raw, chopped (38g)
Calories
8
Vitamin K
127%
Vitamin A
13%
Vitamin C
13%
Vitamin B12
0%
Vitamin D
0%
Iron
5%
Magnesium
6%
Potassium
6%
Calcium
3%
Fiber
1.4g
Nutrition Highlights
Anthocyanins, healthy fats, fiber
—
Nutrition Density Score (ANDI Score)
Not officially rated
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Sauté the stems separately from the leaves since they take longer to soften — or add young, tender leaves raw to salads.
Absorption Boost
Healthy fats (olive oil, nuts) — helps absorb the fat-soluble vitamins K and A
Vitamin C-rich foods — aids absorption of the leaves’ non-heme iron
Use Caution If
You take warfarin or other blood thinners — very high vitamin K content; keep intake consistent
You’re prone to kidney stones — beet greens are high in oxalates, like spinach and chard
Storage
Refrigerate unwashed in a perforated bag; use within 3–4 days, as they wilt faster than the beet root itself.
Biomarkers to Track
Subjective
(Daily)
Energy levels
Exercise endurance
Objective
(Quarterly)
Resting blood pressure
Vitamin K and INR status