Are the greens from beets good for you?

Beet greens are the leafy tops of beetroot plants that are often removed before beets are sold in stores. While beetroot has become a popular superfood due to its nutritional benefits, many people don’t realize that the greens are also edible and highly nutritious.

Keep reading to learn more about beet greens, their nutritional profile, possible health benefits, and how to eat them.

What Are Beet Greens?

Beet greens come from the same plant as beetroot, Beta vulgaris. They are the leafy green tops that grow above ground. While beetroots grow below ground, beet greens sprout out from the bulb and grow in bunches.

Common varieties of beet greens include:

• Bull’s Blood: Deep red leaves with red stems and veins.
• Detroit Dark Red: Green leaves with red veins and stems.
• Golden: Yellow-green leaves with yellow stems.
• Ruby Queen: Bright green leaves with red veins.

Beet greens have an earthy, slightly bitter taste when raw. Cooking mellows out the flavor and brings out their natural sweetness. They can be prepared similarly to chard or spinach.

Nutritional Profile of Beet Greens

One cup (144g) of raw beet greens contains (1):

Nutrient	Amount	% Daily Value*
Calories	37	2%
Protein	2.2 g	4%
Carbs	6.7 g	3%
Fiber	3.8 g	13%
Sugar	1.6 g
Iron	3.2 mg	18%
Calcium	138 mg	10%
Magnesium	49 mg	11%
Phosphorus	58 mg	6%
Potassium	709 mg	20%
Vitamin A	11,403 IU	228%
Vitamin C	30 mg	50%
Vitamin K	806 mcg	1,008%

*Percent Daily Values are based on a 2,000 calorie diet.

As the table shows, beet greens are low in calories but contain a wide array of micronutrients. Just one cup provides over 100% of the daily recommended intake for vitamin A and vitamin K.

They are also a good source of vitamin C, calcium, potassium, and magnesium. Plus, they contain beneficial plant compounds like carotenoids and nitrates.

Potential Health Benefits of Beet Greens

Here are some of the top evidence-based health benefits that beet greens have to offer:

High in Antioxidants

Beet greens are loaded with antioxidants including vitamin C, beta-carotene, lutein, and zeaxanthin. These antioxidants help neutralize unstable molecules called free radicals that can damage cells and lead to chronic disease when they build up in your body (2).

One animal study found that giving rats juice made from beetroot and greens increased levels of antioxidants in the liver, improving antioxidant defenses (3).

Support Heart Health

Beet greens may benefit heart health in several ways. First, they are high in nitrates, which can reduce blood pressure levels by dilating blood vessels (4).

Second, their antioxidants help prevent LDL cholesterol from becoming oxidized, an important risk factor for heart disease. Lastly, they contain lots of vitamin K, which is important for proper blood clotting (5).

Reduce Inflammation

Chronic inflammation plays a central role in conditions like heart disease, diabetes, and cancer. Some research shows that certain antioxidants in beet greens, including vitamin C, lutein, and beta-carotene, can reduce inflammatory markers like IL-6 and C-reactive protein (CRP) (6, 7).

Support Eye Health

Two antioxidants found in abundance in beet greens — lutein and zeaxanthin — are incredibly important for eye health and vision. They help form the pigments in the macula and retina that allow you to see properly and help filter out harmful blue light (8).

Getting enough lutein and zeaxanthin from your diet may lower your risk of vision problems like age-related macular degeneration and cataracts (9).

Strengthen Bones

Beet greens provide lots of vitamin K, a vitamin required for the synthesis of osteocalcin, a protein hormone involved in bone formation and strength (10).

One study in 72 women found that taking vitamin K supplements for just 2 years increased osteocalcin levels by up to 146% (11).

May Have Anticancer Effects

Test-tube and animal studies indicate that some compounds in beet greens may help defend against cancer. For instance, betanin pigments extracted from beets have reduced tumor size and spread in animal models for prostate, liver, and breast cancers (12, 13, 14).

However, more research is needed to determine if ingesting beet greens has the same protective effects.

How to Eat Beet Greens

When buying beets, look for bunches with fresh, green leaves still attached. The greens should look vibrant and not wilted.

You can use both the bulb and the greens of the beet. Simply cut off the greens where they meet the bulb before cooking the beetroot. Here are some ways to enjoy:

Raw

Chop beet greens and add them to salads for a nutritional boost. Their slightly bitter taste works well mixed with sweet dressings or fruits like orange slices or dried cranberries.

Sautéed

Sauté chopped beet greens in olive oil over medium heat until wilted, about 3–5 minutes. Season with garlic, lemon juice, salt, and pepper.

Soups

Add beet greens to bone, vegetable, or cream-based soups for an extra dose of nutrients.

Smoothies

Blend raw beet greens with fruit, yogurt, and juice for a hydrating, antioxidant-rich smoothie.

Juice

Juice beet greens with fruits like apples, lemons, and ginger to make a refreshing and energizing drink.

Precautions

Beet greens are safe for most people but come with some precautions:

• Oxalates: Like spinach and chard, beet greens contain oxalates that can cause kidney stones in those prone to them.
• Vitamin K: The high vitamin K content could interfere with blood-thinning medications. Check with your doctor if this applies to you.
• Pesticides: Consider buying organic, since beet greens can contain higher levels of pesticides.

The Bottom Line

Traditionally discarded beet greens actually provide a big nutritional boost. Just one cup (144g) offers 228% DV for vitamin A, 50% for vitamin C, and over 1,000% for vitamin K.

Emerging research suggests that compounds in the greens may promote eye and heart health, reduce inflammation, strengthen bones, and help prevent cancer.

Enjoy beet greens raw in salads, sautéed, in soups and smoothies, or juiced. They make an excellent addition to a healthy, plant-based diet.