Beetroot vs Beet Greens: What’s the Difference and Why It Matters

You buy a bunch of fresh beets at the farmers’ market. You roast the roots, toss the leafy tops in the compost bin, and move on. Most people do this. But those leaves – the beet greens – are not just edible. They’re one of the most nutrient-dense vegetables you’re probably throwing away.

This article covers exactly what separates beetroot from beet greens: their nutritional profiles, how to cook each part, which health benefits are unique to each, and how to use both without waste. By the end you’ll know whether you should be eating those greens or giving them to the rabbits (spoiler: you should eat them).

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And if you’re someone who wants the nitric oxide and blood pressure perks of beetroot without prepping fresh beets every day, a concentrated supplement like TRUE BEETS Organic Beet Root Capsules (20:1 extract, 120 vegan capsules) delivers those benefits in a four-month supply. I’ll touch on that later.

Same Plant, Different Jobs

Beetroot and beet greens come from the same species – Beta vulgaris. The root is a taproot storage organ. The leaves are the plant’s solar panels. That biological division explains almost every difference between them.

The root stores carbohydrates and sugars to fuel the plant through winter. That’s why beetroot tastes sweet and earthy. It contains about 9–10 grams of natural sugars per 100 grams. The greens, by contrast, spend their days catching sunlight and building complex molecules. They contain almost no sugar. Instead they pack chlorophyll, water, and dense micronutrients.

When you pull a beet from the ground, the greens die quickly. They wilt within a day or two if not stored properly. The root keeps for weeks in a fridge. So part of the practical difference is shelf life: greens need fast use; roots can wait.

Nutritional Face-Off: The Numbers Don’t Lie

Let’s compare 100 grams of each, raw. These are averages from USDA data.

Beetroot (raw): 43 calories, 9.6 g carbohydrates (2.8 g fiber, 6.8 g sugar), 1.6 g protein. It’s a top source of folate (20% DV), manganese (16% DV), and potassium (9% DV). It also contains betalains – the red pigments with antioxidant and anti-inflammatory properties. And notably, beetroot is one of the richest dietary sources of natural nitrates. A single serving provides around 250 mg of nitrates, which the body converts to nitric oxide.

Beet greens (raw): 22 calories, 4.3 g carbohydrates (3.7 g fiber), 2.2 g protein. They’re exceptionally high in vitamin K (over 500% DV), vitamin A (153% DV), and vitamin C (30% DV). They also deliver iron (1.6 mg), calcium (117 mg), and magnesium (70 mg). The greens contain betalains too, but at lower concentrations than the root. However, they have much more folate and lutein + zeaxanthin for eye health.

Here’s the kicker: per calorie, beet greens are richer in almost every vitamin and mineral except nitrates and betalains. If you’re after vitamins A, K, and C, the greens win by a wide margin. If you want nitrates for circulation and endurance, the root is your pick.

Culinary Uses: Don’t Cook Them the Same Way

Beetroot handles high heat well. Roasting at 400°F for 45 minutes brings out sweetness. Boiling works but leaches water-soluble nutrients like folate and nitrates into the water. Steaming is a middle ground. Pickling (with vinegar) preserves most nutrients and extends shelf life. Juicing raw beetroot is popular for a pre-workout nitrate boost – for that, a beet juicer with a strong auger handles the fibrous root best.

Beet greens are delicate. They cook in minutes. Sauté them in olive oil with garlic for 2–3 minutes until just wilted. Steaming for 3–4 minutes works. Overcooking turns them slimy and destroys heat-sensitive vitamin C. You can eat them raw in salads, but the gritty texture and slight bitterness don’t appeal to everyone. I find a quick blanch followed by a cold shock removes most of the bitterness while keeping the crunch.

One practical warning: beet greens contain moderate levels of oxalates (about 600 mg per 100 g). People prone to kidney stones should consume them in moderation and pair with calcium-rich foods to bind oxalates during digestion.

Health Benefits: Separate Strengths

The nitrate–nitric oxide pathway is the headline story for beetroot. Nitrates widen blood vessels, lower blood pressure, and improve oxygen delivery to muscles. That’s why athletes drink beet juice before races. Studies show a 500 ml dose of beet juice can reduce systolic blood pressure by 4–5 mmHg within hours. The effect peaks 2–3 hours after consumption.

Beet greens don’t have significant nitrates. Their strength is in bone health (vitamin K activates osteocalcin), eye protection (lutein/zeaxanthin), and iron absorption (vitamin C plus iron in one package). A cup of cooked beet greens supplies more than your daily vitamin K needs. That’s hard to beat from any other vegetable.

If your goal is blood pressure support or workout performance, fresh beetroot or a concentrated extract like TRUE BEETS capsules (with organic black pepper for absorption) delivers a reliable nitrate dose without the sugar of juice. Each capsule provides 20:1 extract – far more potent than raw powder. I keep a bottle on hand for days when I don’t feel like roasting beets.

For leafy green nutrition, beet greens are on par with Swiss chard (they’re the same species) and spinach. Use them interchangeably in recipes.

Frequently Asked Questions

Can you eat beet greens raw?

Yes. Young tender greens work well in salads. Older leaves are tough and bitter – better cooked. Wash them thoroughly because grit hides in the folds.

Are beet greens toxic?

No. They are perfectly safe for most people. However, the high oxalate content can contribute to kidney stone formation in susceptible individuals. If you have a history of calcium oxalate stones, limit portions and pair with a calcium source like cheese or yogurt.

Which is healthier – beetroot or beet greens?

Depends on your goal. For vitamin K, A, C, iron, and calcium, greens win. For nitrates, betalains, and energy density, the root wins. Eating both gives you a broader nutrient profile than either alone.

Can you juice beet greens?

Absolutely. They juice well in a masticating juicer – use a leafy green juicer if you plan to do it often. The juice is earthy and slightly bitter. Mix with apple and lemon to balance. Note that juicing removes fiber, so you lose the satiety benefit.

Do beet greens have nitrates like the root?

No. The nitrates are concentrated in the root. Greens contain less than 5% of the nitrate content found in beetroot. If you’re after nitric oxide benefits, stick with the root or a supplement like TRUE BEETS capsules.

What to Do With This Information

• Never toss beet greens again. Wash, sauté, and eat them within two days of buying the bunch.
• Use beetroot for nitric oxide support – eat it roasted, juiced, or take a concentrated supplement like TRUE BEETS for convenience.
• If you juice your own beets, the leftover pulp makes an excellent addition to veggie burgers or compost.
• Store greens separately from the root. Wrap them loosely in a damp paper towel inside a bag; they’ll last 3–4 days.
• Watch oxalate intake if you have kidney stone history – don’t eat more than a cup of cooked beet greens daily.
• For the best of both worlds, add diced roasted beetroot to a salad of raw beet greens. Toss with a simple vinaigrette and you’ve got a zero-waste, nutrient-packed meal.
• A collapsible sink colander makes washing gritty greens fast – worth the small investment if you eat a lot of leafy vegetables.