Energy
lower quarter22 kcalthis record per 100 g
- Corpus median
- 46 kcal
- Middle 50%
- 37–57 kcal
Based on 34 records reporting energy.
Vegetablesmoderate variability
Beet greens, raw calories: 4 per 19 g
This exact USDA record reports 4 calories for 19 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 19 g
- Calories
- 4 kcal
- Protein
- 0.4 g
- Carbohydrate
- 0.8 g
- Total fat
- 0 g
- Fiber
- 0.7 g
- Sodium
- 43 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 19 g
4calories
Beet greens, raw
- Protein
- 0.4 g
- Carbs
- 0.8 g
- Fat
- 0 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 4 calories for USDA reference amount at 19 grams. On a fixed-weight basis, the same record contains 22 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 0.4 g protein, 0.7 g fiber, and 43 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is beet greens, raw, representing 100% of the record’s listed input weight. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 4–8 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2709570: “Beet greens, raw.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2709570, each row multiplies the published per-100-gram values by its stated weight. “USDA reference amount” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| USDA reference amountExact record reference weight | 19 g | 4 kcal | 0.4 g | 0.7 g | 43 mg |
| 1 leafUSDA-listed household measure | 32 g | 7 kcal | 0.7 g | 1.2 g | 72 mg |
| 1 cupUSDA-listed household measure | 38 g | 8 kcal | 0.8 g | 1.4 g | 86 mg |
02 · Fixed-weight context
Where 100 grams sits inside Other dark green vegetables
The comparison set contains 34 exact records in the Other dark green vegetables USDA category. Here, “lower quarter” describes FDC 2709570’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
lower quarter2.2 gthis record per 100 g
- Corpus median
- 2.9 g
- Middle 50%
- 2.4–3.1 g
Based on 34 records reporting protein.
Dietary fiber
middle half3.7 gthis record per 100 g
- Corpus median
- 3.4 g
- Middle 50%
- 2.7–3.9 g
Based on 34 records reporting dietary fiber.
Sodium
upper quarter226 mgthis record per 100 g
- Corpus median
- 146 mg
- Middle 50%
- 136–165 mg
Based on 34 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2709570’s 19 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin A; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Vitamin A60 µg
≈ 7% DV. This does not cross the FDA’s 20% ‘high’ guide.
Vitamin C6 mg
≈ 6% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium43 mg
≈ 2% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0 g
≈ 0% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Beet greens, raw,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709571 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 leaf to 1 cup
USDA assigns those measures 32 g and 38 g. At this record’s fixed composition, scaled energy moves from 7 kcal to 8 kcal.
- 02
Record choice: compare with FDC 2709571
At an equal 100 g, this record has 2.7 g less total fat than “Beet greens, cooked.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Single listed source: Beet greens, raw
USDA derives this record from one listed source-input row at 100 g. Real preparations can still differ in water, cooking state, brand, and served weight.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “raw” fits. Inspect FDC 2709571 when “cooked” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Beet greens, raw
- Exact source wording
- “Beet greens, raw”
- Source identity
- USDA FDC 2709570 · FNDDS 72101100
- Named qualifiers
- raw
Inspect this alternative when its fields fit better
Beet greens, cooked
- Exact source wording
- “Beet greens, cooked”
- Source identity
- USDA FDC 2709571 · FNDDS 72101220
- Named qualifiers
- cooked
- Source inputs unique in this pair
- Oil or table fat, NFS · Salt, table
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “raw”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordBeet greens, raw | 19 g4 kcal | 22 kcal | 2.2 g | 0.1 g | 3.7 g | 226 mg |
| Beet greens, cooked | 75 g36 kcal | 48 kcal | 2.3 g | 2.9 g | 3.9 g | 365 mg |
| Mustard greens, raw | 28 g8 kcal | 27 kcal | 2.9 g | 0.4 g | 3.2 g | 20 mg |
| Dandelion greens, raw | 28 g13 kcal | 45 kcal | 2.7 g | 0.7 g | 3.5 g | 76 mg |
| Greens, canned, cooked | 88 g36 kcal | 41 kcal | 1.3 g | 2.8 g | 1.3 g | 335 mg |
| Poke greens, cooked | 75 g32 kcal | 42 kcal | 2.2 g | 2.9 g | 1.5 g | 138 mg |
| Kale, raw | 13 g6 kcal | 43 kcal | 2.9 g | 1.5 g | 4.1 g | 53 mg |
How to compare FDC 2709570: its source amount is 19 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2709570, the 2 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup
8 kcal
38 g
1 leaf
7 kcal
32 g
At a glance
Nutrient signals in the source amount
For FDC 2709570, Vitamin A is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin A
60 µg≈ 7% Daily ValueVitamin C
5.7 mg≈ 6% Daily ValueMagnesium
13.3 mg≈ 3% Daily ValueThe percentages above apply to FDC 2709570’s 19 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 19 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 4 kcal 22 kcal | Not established Not established |
| Protein | 0.4 g 2.2 g | Not shown Not shown |
| Carbohydrate | 0.8 g 4.3 g | 0% 2% |
| Total fat | 0 g 0.1 g | 0% 0% |
| Dietary fiber | 0.7 g 3.7 g | 3% 13% |
| Sugars | 0.1 g 0.5 g | Not established Not established |
| Sodium | 42.9 mg 226 mg | 2% 10% |
| Saturated fat | 0 g 0 g | 0% 0% |
| Monounsaturated Fat | 0 g 0 g | Not established Not established |
| Polyunsaturated Fat | 0 g 0 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 144.8 mg 762 mg | 3% 16% |
| Calcium | 22.2 mg 117 mg | 2% 9% |
| Iron | 0.5 mg 2.6 mg | 3% 14% |
| Magnesium | 13.3 mg 70 mg | 3% 17% |
| Vitamin C | 5.7 mg 30 mg | 6% 33% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 60 µg 316 µg | 7% 35% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 17.3 g 91 g | Not established Not established |
For FDC 2709570, approximate percentages divide the displayed 19 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2709570 to one source input totaling 100 g in its standardized formulation. Publishing that exact provenance makes “Beet greens, raw” inspectable beside similarly named records.
How to read this
A single-source formulation
Beet greens, raw is the only listed source input for this record. That does not mean every real-world version is identical; brands, preparation, water content, and portion weight can still differ.
100 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Beet greens, rawUSDA ingredient 11086 | 100 GM | 100 g | 100% |
Exact-record context
What makes this USDA record distinct?
For FDC 2709570, the close-record rule searches the USDA “Other dark green vegetables” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Beet greens, raw
- USDA category
- Other dark green vegetables
- FDC ID
- 2709570
- FNDDS code
- 72101100
Closest inspectable record
Beet greens, cooked
- USDA category
- Other dark green vegetables
- FDC ID
- 2709571
- FNDDS code
- 72101220
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 22 kcal | 48 kcal | −26 kcal |
| Protein | 2.2 g | 2.3 g | −0.1 g |
| Carbohydrate | 4.3 g | 4.5 g | −0.2 g |
| Total fat | 0.1 g | 2.9 g | −2.7 g |
| Dietary fiber | 3.7 g | 3.9 g | −0.2 g |
| Sodium | 226 mg | 365 mg | −139 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 26 less calories, 2.7 g less total fat, and 139 mg less sodium than “Beet greens, cooked.”
Only the comparison record lists Oil or table fat, NFS; Salt, table. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
3 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Beet greens, raw.
Listed only in the comparison: Oil or table fat, NFS; Salt, table.
Portion evidence
The listed portion sets differ
This record’s reference amount is 19 g; a familiar listed measure is 1 cup (38 g).
The comparison record’s reference amount is 75 g; a familiar listed measure is 1 cup (150 g).
Use the 100-gram row to compare FDC 2709570 with FDC 2709571 at equal mass; use their 19 g and 75 g source amounts only for portion matching.
Evidence boundary: FDC 2709570 versus FDC 2709571 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full other dark green vegetables source category → Read the calculation and selection methodology →
Deep comparisons
Controlled comparisons that include this exact record
FDC 2709570 appears in 1 pair page that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Beet greens, raw” beside explicitly linked source records; use them to compare preparations without turning FDC 2709570 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, raw versus cooked weight, cooking method, added fat or sauce.
For “Beet greens, raw,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
raw versus cooked weight
Match the food state before matching the number. Cooking, draining, or added liquid can change grams and concentration even when the food name barely changes.
- 03
cooking method
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 04
added fat or sauce
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2709570 comes from FoodData Central Survey Foods (FNDDS). Its 22 kcal per 100 g becomes 4 kcal at 19 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2709570
FNDDS food code: 72101100
The scaling for FDC 2709570 can be exact while the match to “Beet greens, raw” is wrong. That is why this profile keeps its 19 g weight, 1-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.