Beets Beat Carrots

You may have heard that Beets are a “super-food” and it’s true. Beets are terrific sources of the antioxidant vitamins A & C, vitamin B6, folic acid, magnesium, manganese, calcium, iron, potassium, and phosphorus.

What might surprise you is that Beet Greens (leaves) are even MORE nutritious than the root: 5x more calcium, 4x more Vit C, nearly 2x more iron and 100x more Vit A.

½ cp cooked beet greens = 27 cal, 4 gm carb, 2-3 gm fiber
½ cp cooked beet root = 44 cal, 10 gm carb (8 gm sugar), 2-3 fiber

Even more surprisingly,  Beets beat Carrots in most nutrient categories, except for Vit A:

  • 6x more Folic Acid
  • beetroot 2x more Iron, beet green 6x more
  • Much more magnesium, potassium & zinc
  • 1 gm more protein
  • Same amt Fiber
  • Same amt Vit C
  • 2/3 less Calcium

Carrots have TONS more Vit A /betacarotene (what makes it orange). However, dark leafy greens like Kale, Chard, Spinach, Turnip Greens, and yes, Beet Greens, also deliver excellent amounts of Vit A.

Red Beet with (clockwise) turnip greens, radishes, kale and napa cabbage (photo Brad Dahlgaard)

Red Beet with (clockwise) turnip greens, radishes, kale and napa cabbage (photo Brad Dahlgaard)

Beets’ high antioxidants and fiber help cleanse/detox your liver & kidney, improve bowel function, ‘flush out’ cholesterol and boost the immune system. Together these benefits may reduce the risk of heart disease and stomach & colon cancer.


Trim stalks from beetroots, leaving 2 inches of stem so doesn’t “bleed”. Keep bagged roots in frig 2-4 wks. Store greens unwashed in a perforated bag for <5 days.

Tip: Roast a large quantity of beets at one time. Since the oven is on, fill up the shelves. Then freeze cooked beets in ‘meal-sized’ bags.


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