Yes, the green leafy tops of beets are edible and can be eaten raw. The beet greens have a taste similar to chard or spinach and can make a nutritious addition to salads, smoothies, pesto, or other dishes. While beetroot needs to be cooked to be palatable, the leaves and stems can be consumed raw.
Nutrition of Raw Beet Greens
Eating beet greens raw provides many nutrients and health benefits. Some key nutrition facts for raw beet greens include:
- High in vitamin C – one cup of raw beet greens contains over 30% of the recommended daily intake of vitamin C.
- Good source of vitamin K – necessary for blood clotting. Beet greens have over double the vitamin K of kale.
- Provide vitamin A, magnesium, potassium, iron, and calcium.
- Contain beneficial plant compounds like carotenoids and nitrates.
When compared to kale, spinach, and chard, beet greens contain higher amounts of certain nutrients like vitamins A, C, magnesium, and potassium. The pigmented dark green leaves indicate beet greens are packed with antioxidants.
Best Ways to Eat Raw Beet Greens
There are many ways to enjoy the fresh, earthy flavor of raw beet greens:
- Salads – Add torn beet green leaves into lettuce or spinach salads. The texture is tender like spinach.
- Smoothies – Blend raw beet greens into fruit or vegetable smoothies.
- Juices – Mix beet greens with fruits like apples, lemon, ginger to make a fresh juice.
- Pesto – Make a vivid pink or purple pesto from basil, beet greens, nuts, garlic, olive oil.
- Wraps or sandwiches – Use beet green leaves instead of lettuce for wraps, burgers, tacos.
- Soups – Add beet greens at the end to hot soups to wilt them.
The earthy, sweet beet flavor complements other ingredients like fruits, nuts, cheeses, and dressings. Try adding beet greens into recipes in amounts like you would spinach or chard.
Selecting and Storing Beet Greens
For the best quality raw beet greens, look for the following when buying:
- Fresh, perky green leaves without wilting or bruises
- Bright stem color without sliminess
- Smaller, young greens for more tender texture
To store fresh beet greens:
- Trim the stems and separate the leaves
- Wrap leaves loosely in damp paper towels
- Place inside a plastic bag in the refrigerator crisper drawer
- Use within 3-5 days for optimum freshness
Properly stored, raw beet greens should remain fresh for up to a week before wilting or becoming limp.
Benefits of Eating Raw Beet Greens
Some of the top benefits of consuming raw beet greens include:
- High in antioxidants – contains carotenoids, flavonoids, betalains that may help fight inflammation and oxidative stress.
- Support heart health – contain nitrates that may improve blood pressure, circulation, and cardiovascular function.
- Anti-cancer effects – compounds like carotenoids, vitamin C, and folate exhibit anti-carcinogenic properties.
- Aid detoxification – increasePhase 2 liver detoxification enzymes to help remove toxins.
- Anti-inflammatory – may lower inflammation associated with diseases due to antioxidants.
- Boost immunity – high vitamin C, A, and antioxidants strengthen the immune system.
The nutrients and plant compounds in beet greens may help protect against chronic diseases when eaten as part of an overall healthy diet. More research is still needed on the specific effects of beet greens.
Downsides of Raw Beet Greens
While beet greens are very healthy, there are a couple downsides to consider:
- Contains oxalates – may be problematic for people prone to kidney stones.
- Slightly higher sodium – the sodium content is higher than many other greens like kale or spinach.
- Tougher texture – older, large beet leaves can be tougher and fibrous.
- Need to be fresh – wilted greens will be less palatable.
- Earthy taste – some find the flavor strong or unpleasant, especially older greens.
The oxalate content of beet greens is lower than in spinach, chard, or beetroots. But people with kidney issues should moderate intake. Sodium levels are not excessively high but can accumulate if eating large helpings of greens.
Nutrition Facts of Raw Beet Greens
Here is the nutrient profile of 1 cup (134g) of raw beet greens, according to the USDA:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 19 | 1% |
| Protein | 1.7g | 3% |
| Carbohydrates | 3.7g | 1% |
| Fiber | 1.4g | 6% |
| Calcium | 55mg | 6% |
| Iron | 1.4mg | 8% |
| Magnesium | 44mg | 11% |
| Phosphorus | 36mg | 4% |
| Potassium | 309mg | 9% |
| Sodium | 213mg | 10% |
| Vitamin A | 1380 IU | 28% |
| Vitamin C | 30mg | 38% |
| Vitamin K | 547mcg | 684% |
Beet greens are very low in calories but contain a wide array of vitamins, minerals, and antioxidants.
Potential Concerns When Eating Raw Beet Greens
While most people can safely eat raw beet greens, there are some concerns for certain individuals:
- Kidney stones – the oxalate content may worsen symptoms in people prone to kidney stones.
- Blood thinning medication – high vitamin K levels can interfere with blood thinners like warfarin.
- Allergies – some people are allergic to beets or other foods in the same family like chard, spinach.
- Pregnancy – pregnant women should limit intake of beet greens because of higher nitrate and oxalate levels.
Speak with your healthcare provider about any concerns before adding more raw beet greens to your diet, especially for medical conditions like kidney problems or taking blood thinners.
The Bottom Line
The leafy green tops of beets can be eaten raw and provide a healthy addition to salads, smoothies, juices and other dishes. Compared to many dark leafy greens, beet greens are higher in certain nutrients like vitamin C, magnesium and potassium.
Eating the greens raw maximizes preservation of vitamins, antioxidants, and beneficial plant compounds. Raw beet greens have an earthy taste similar to chard or spinach. Look for fresh, vibrant green leaves without wilting when buying beet greens.
While very healthy for most people, those with kidney issues, taking blood thinners, or pregnant should exercise some caution with beet greens. Overall, incorporating more raw beet greens can benefit vitamin and mineral intake.
