Beet greens are in the same plant family as chard and spinach. They make a great rotation for cruciferous greens like kale or bok choy.

Beet Greens Nutrition and Health Benefits

Two cups of chopped beet greens (our recommend “smoothie dose”) contains about 17 calories and almost two grams of protein. Two cups provide up to 160% RDA of vitamin A (as beta-carotene), 25% RDA of vitamin C, 253% RDA of vitamin K and 8% RDA of vitamin E. They also contain small amounts of all B-vitamins (except for B12).

When it comes to minerals, two cups of beet greens provide 89 milligrams of calcium (9% RDA), 2 milligrams of iron, 16% RDA of copper, 13% RDA each of magnesium and manganese, 12% RDA of potassium and 11% RDA of sodium.

Like most fruits and vegetables, beet greens contains all essential amino acids. They are particularly high in the essential amino acid, tryptophan, containing about 10% RDA. Tryptophan can be used by the body to produce the neurotransmitter, serotonin, which regulates mood and sleep cycles in humans. Getting adequate tryptophan in the diet might prevent mood imbalances and promote healthy sleep cycles.

How To Use Beet Greens In A Smoothie

Beet greens have a mild flavor that is easily masked with fruit in a green smoothie. It tastes somewhat like spinach and chard, although it is closer to spinach in flavor. I prefer it to chard. You can use it interchangeably with spinach in smoothie recipes.

The neat thing about beet greens is that you can use both the greens and the root (the beet) in your smoothies. Generally, I only use up to one half of a raw beet in a green smoothie. Making a smoothie with too much beet and beet greens might produce an “earthy” flavor.

How To Select And Store Beet Greens

Select beet greens that have a dark, green color and fresh-looking beet roots attached. Avoid any that are wilted or yellowing.

I keep all my leafy greens in clear plastic tubs in the refrigerator (or use your vegetable crisper drawer). Add a strip of paper towel or a dry cloth to absorb excess moisture and condensation. Beet greens are easily susceptible to wilting so eat them up within 3-5 days, depending the moisture level. Never leave leafy greens in plastic produce bags as they will go bad very quickly.

As with any leafy green, choose organic whenever possible. Beet greens are typically sold with the beets still attached.

Beet Greens Smoothie Recipes

Any recipe on Incredible Smoothies will taste great with beet greens instead of spinach.

Try these recipes:

Apple-Strawberry Beet Greens Smoothie
1 large apple, cored
1 medium banana, peeled
1 cup whole strawberries
2 cups beet greens, chopped
4-6 ounces of water

Calories: 263 | Fat: 1.2g (grams) | Protein: 4.4g | Carbs: 66.4g | Calcium: 13% | Iron: 3.1mg (milligrams) | Vitamin A: 167% | Vitamin C: 140%

Papaya-Citrus
1 cup papaya, cubed
1 orange (or two small tangerines)
1/2 cup pineapple, cubed
2 cups beet greens, chopped
1 stalk of celery
4-6 ounces of water

Calories: 188 | Fat: 0.7g (grams) | Protein: 4.5g | Carbs: 46.6g | Calcium: 21% | Iron: 2.6mg (milligrams) | Vitamin A: 230% | Vitamin C: 259%

Browse more green smoothie recipes using beet greens.

This smoothie contains 51% of your recommended daily allowance (RDA) of fiber, over 100% RDA of vitamin A (as beta-carotene), C and K as well as 3.4 milligrams of iron.

Pineapples may help prevent blood clot formation due to a proteolytic enzyme found in the fruit called bromelain. Both carrots and pineapple contain antioxidants that help fight free radicals and prevent cell damage.

Pineapple-Citrus with Carrot and Beet Greens Smoothie Recipe

• 1 cup pineapple, cubed
• 2 large carrots, chopped or shredded
• 2 cups beet greens, chopped
• 1 orange, peeled and deseeded
• 1 banana, peeled
• 4 to 6 ounces of filtered water

Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy.

Nutrition Information

Calories: 331
Fat: 1g
Protein: 6g
Carbohydrates: 83g
Fiber: 15.3g (51% RDA)
Calcium: 19% RDA (Recommended Daily Allowance)
Iron: 3.4mg
Vitamin A: 979% RDA
Vitamin C: 226% RDA

This smoothie is also a rich source of folate, vitamin B1 – B6, vitamin K, copper, magnesium, manganese, phosphorus and potassium.

Browse more green smoothie recipes.

I recommend that you use 2 cups of raw, chopped greens per smoothie recipe on our website. If you make an entire blender pitcher full, I would recommend using 3-4 cups of greens depending on the size of your pitcher to get the proper ratio of greens to fruit. The nutrition profiles below are for one cup. Please double that when calculating the nutrition value of your green smoothies, or combine one cup of greens with another.

As always, I highly recommend purchasing organic produce whenever necessary. Buying organic is especially important for leafy greens as they tend to contain higher concentrations of pesticide residues.

Here are some other leafy greens to consider adding to your green smoothies:

Swiss Chard

Swiss chard is a great spinach alternative as it has a similarly delicate flavor and softer leaves that blend well in most blenders. Swiss chard is actually in the same family as spinach and beets. Chard leaves have a slightly salty flavor that wont make your green smoothie salty, but will help cut the sweetness of the fruit and berries you add to it. Swiss chard is an excellent source of vitamins A, C, K magnesium, manganese, potassium and iron. Chard helps support bone, lung and heart health while boosting the immune system.

Swiss chard comes in a variety of colors including red, orange, yellow and white. Chard is extremely perishable so it should be consumed within a few days after you purchase it.

Swiss Chard Nutrition (1 cup, raw): Calories: 7 | Fat: 0.1 grams | Protein: 0.6g | Carbs: 1.3g | Vitamin A: 44% DV | Vitamin C: 18% DV | Calcium: 2% DV.

Collard Greens

Collard Greens have tough leaves that taste slightly bitter, but are easily masked by fruit in a green smoothie. I wasn’t sure that they would be good in a green smoothie after I sampled a piece of leaf, but I found that they are easily “hidden” by fruit. Collards are related to kale and are descendants of wild cabbage. Collards provide an excellent source of vitamins A, C, K, folate, manganese and calcium. Collard greens are a good ingredient for detox smoothies and they help support the heart, lungs and immune system while lowering cholesterol and protecting against cancer with powerful antioxidants.

Because collard greens have tough leaves, I recommend that you chop them up before adding them to your blender unless you have a high speed Vita-Mix or Blendtec.

Collard Greens Nutrition (1 cup, raw): Calories: 11 | Fat: 0.2 grams | Protein: 0.9g | Carbs: 2g | Vitamin A: 48% DV | Vitamin C: 21% DV | Calcium: 5% DV.

Parsley

Parsley is more than just a fancy garnish for restaurant meals. Did you know that you can eat it just like any other green and that it’s a nutritional powerhouse of vitamins, minerals and antioxidants? Parsley is a great source of vitamins A, C, K and folate as well as iron and calcium. There are two varieties of parsley – curly and Italian. Curly parsley is usually used as a garnish, while Italian parsley is less bitter and has flat leaves that make a great addition to green smoothies.

Parsley has a distinct flavor that can complement a variety of smoothie recipes. I made a simple parsley green smoothie with one apple and one orange the other day and it was delicious. Parsley is excellent when blended with spinach (ie: 1 cup fresh, chopped parsley and 1 cup fresh, chopped baby spinach). You might need to add slightly more water than a typical smoothie recipe calls for depending on the water content of the fruits that you add to the smoothie.

Parsley Nutrition (1 cup, raw): Calories: 22 | Fat: 0.5 grams | Protein: 1.8g | Carbs: 3.8g | Vitamin A: 101% DV | Vitamin C: 133% DV | Calcium: 8% DV | Iron: 21% DV.

Dandelion Greens

If you are interested in making a detox smoothie, dandelion greens should be an ingredient you use. Dandelions are used to cleanse the liver and gallbladder and to help support kidney function. They may help stabilize blood sugar and lower bad (LDL) cholesterol. Dandelion greens are an excellent source of vitamins A, C, E, K, calcium and iron.

Dandelion greens can be found growing wild but are also available in certain health food stores and farmers markets.

Dandelion greens have a bitter taste which might be difficult to mask with fruit in a green smoothie and some might find the taste undesirable. You can help hide the bitter taste by using pungent fruit and berries such as pineapple, oranges, banana, strawberries or other ripe berries. You might also want to experiment with using vanilla bean or flavored protein powder in dandelion green smoothies. Blending one cup of dandelion greens with one cup of other green such as spinach or kale might help even out the bitterness. Personally, I find that I do get used to the flavor and after the first couple sips and I soon don’t mind the flavor at all. I guess it’s an acquired taste.

Dandelion Greens Nutrition (1 cup, raw): Calories: 25 | Fat: 0.4 grams | Protein: 1.5g | Carbs: 5.1g | Vitamin A: 54% DV | Vitamin C: 32% DV | Calcium: 10% DV | Iron: 9% DV.

Kale

I’ve written a lot about the health benefits of kale and posted some kale smoothie recipes. Kale is a nutritious green to use for smoothies and as with dandelion and parsley, a great source of plant-based calcium.

Kale leaves are tougher and may be more difficult to blend in a low-end blender. I recommend chopping them first, and blending a little at a time until you have added the desired amount.

Kale Nutrition (1 cup, raw): Calories: 34 | Fat: 0.5 grams | Protein: 2.2g | Carbs: 6.7g | Vitamin A: 206% DV | Vitamin C: 134% DV | Calcium: 9% DV | Iron: 6%.

Other Greens To Try

Beet greens are similar to Swiss chard and spinach and blend up well in a green smoothie. Beet greens add 8 calories per cup with 48% DV of vitamin A, 19% DV of vitamin C and 4% DV of calcium.

Turnip greens are similar in taste and texture to collard greens and kale. Turnip greens add 17 calories per cup with 55% DV of vitamin C and 10% DV of calcium.

Romain lettuce can be used in green smoothies, but I don’t care for the lettuce taste in a smoothie if I add too much. I love Romain in salads or on their own, however. Try adding some to your green smoothie and see if you like it. Romain lettuce adds 10 calories per cup with 66% DV of vitamin A, 22% DV of vitamin C and 2% DV of calcium. I generally add more than just 2 cups of chopped Romain lettuce for a green in smoothies because it is not as nutritionally dense as other leafy greens such as spinach and kale.

Green and red leaf lettuce is a healthy, vitamin and mineral-packed addition to a green smoothie. Because it has a mild flavor and is inexpensive, I usually put an entire head of lettuce in my green smoothie.

Mustard greens are not for the faint of heart. If you want to ad some spice to your smoothie, these will do it. While they are nutritious, I do not recommend using them in your green smoothie recipes, although I have heard of some brave souls who have made mustard green smoothies.

You might need to experiment or mix new greens with your familiar spinach at first. Try not to get stuck in the spinach rut. Branch out and discover a whole new world of green smoothie nutrition and variety!

Browse our green smoothie recipe pages to find over 100 200 different smoothie recipes in any fruity flavor you can think of. While most of them call for spinach, you can simply substitute with 2 cups of alternative leafy greens from the list above.

Using Leafy Greens To Address Specific Health Goals

So now you know more about other greens that are out there besides spinach. But do you know how to use these greens with fruit in green smoothies to address specific health goals or concerns you have?

Did you know that you can maximize detox with a particular fruit and green pairing? Did you know that you can make green smoothies that help boost energy, recover from workouts, melt fat, build muscle and even help keep the cold and flu at bay? It all depends on what you blend and how.

Tracy and I put absolutely everything we know about maximizing the health benefits of green smoothies in an e-book called The Green Smoothie Health Program. You will learn fruit and greens pairings, how to make the perfect smoothie and lots of recipes for a variety of health goals. You’ll also get our 19-page detox report and answers to over 100 questions about green smoothies, health and nutrition.

The Green Smoothie Health Program helps you kickstart a new, healthier lifestyle. Click here for more information.

Coconuts

Young Thai coconuts are rich sources of calcium with the average coconut providing 10-17% RDA (recommended daily allowance) of calcium. Crack one open and drink the sweet, refreshing coconut water and relish the soft, crunchy coconut meat! I add coconuts to smoothies, eat them on their own or slice the coconut meat into noodles and make interesting raw coconut noodle dishes!

Dark, Leafy Greens

Dark leafy green vegetables are an excellent source of calcium. Dandelion greens are the richest source with 10% RDA per cup and kale following a close second with 9% RDA per cup. I make a green smoothie every morning and usually add 3 cups of these greens. A smoothie with just two cups of dandelion and one young coconut will provide as much if not more calcium than a glass of cows milk, and will be a lot more nutritious too!

Dandelion and kale are not the only greens with calcium. Spinach, Swiss chard, collard greens, beet greens, turnip greens, leaf lettuce and romaine all have varying levels of calcium.

Fruit

Did you know that citrus fruit is a good source of calcium? A medium orange will have about 5% RDA while a lemon has 7%. Papaya is also a good source with 7% RDA and a kiwifruit has about 3%. Snack on these fruits throughout the day or add them to your green smoothies!

Nuts and Seeds

Just one tablespoon of whole sesame seeds has 9% RDA of calcium! Think about all the things you can do with sesame seeds and at the same time, fortify your meals with lots of calcium. Add ground sesame seeds to green smoothies, make a raw hummus with sesame tahini or use it in salad dressings! Add it to raw nut butters or use them in raw desserts.

Chia seeds are another excellent source of calcium. One ounce has 18% RDA of calcium! Add them to smoothies or make them into your favorite raw recipes.

Flax seed, while being a rich source of Omega-3 essential fatty acids, also add calcium to your diet. One tablespoon has 3% RDA so as an added benefit to getting your daily fix of Omega-3s, you’ll also be helping to fulfill your calcium needs

Almonds are also high in calcium with 1/4 cup providing 9% RDA. Unfortunately, most almonds in the store are not truly raw because they have been pasteurized. You can either seek out “really raw” almonds online or simply make this one concession in your high-raw diet to get the valuable nutrients almonds contain regardless.

I recommend that you stick with getting most of your calcium from greens, fruit and vegetables and limit your fat intake on a raw food diet.

Vegetables

Yep, vegetables have calcium too. Some more than others. A cucumber will give you 5% of your daily value of calcium. Both celery and carrots provide 2% per stalk or carrot.

Sprouted Legumes

Chick peas (garbanzo beans) are a rich source of calcium (and protein) and just a half cup provides 11% RDA of calcium! Chick peas are easy to sprout and once sprouted, can be eaten as-is, added to salads or made into a raw hummus. Hummus also calls for sesame tahini so it’ll be a super-rich source of calcium on a raw diet!

Do You Need Calcium Supplements?

As long as you are meeting your calorie needs on a low fat, raw or high-raw vegan diet, you should not need to supplement with calcium. Track your nutrients periodically and be sure you are including enough of the above calcium-rich foods in your daily diet. It is also important to get enough vitamin D (sunshine or supplements) as well as regular exercise which helps strengthen bones. Studies show that taking extra dietary or supplemental calcium is not enough to maintain bone health. Other aspects of diet and overall fitness play important roles as well.

These are just a few of the calcium-rich raw vegan foods available to you. You don’t need to worry about not eating dairy for calcium! Simply eat a varied diet and be sure to include these foods on a daily basis.

Transition To A Raw Food Diet In 21 Days Or Less

Learn how to successfully embrace the raw food diet with the Thriving On Raw Foods e-book and program. You’ll get a 100-page e-book that outlines a 21-day transition plan complete with tasty recipes, nutrition information, shopping lists and lots of tips, advice and guidance!

Also included is the Raw Food FAQ report, a fitness starter guide, a 25-minute podcast on “How To Be Your Own Health Guru” and so much more.

This is the raw food program that I wish I had access to when I started the raw food diet. Click here for more information.

You’re probably wondering why I would add beet greens to my smoothie? Beet greens are similar in texture to Swiss chard and spinach and blend up well in a green smoothie. They are not as “salty” as chard and have a mild flavor more like baby spinach. One cup of beet greens adds 8 calories, 48% recommended daily allowance (RDA) of vitamin A, 19% RDA of vitamin C, 4% RDA of calcium and 5% RDA of iron. They are also a great source of vitamin K.

Strawberry Pear Green Smoothie Recipe

• 1 pear, cored
• 1 cup whole strawberries
• 1 bunch beet greens
• 4 to 6 ounces of filtered water

Add all the ingredients except for the beet greens to your blender, (I use a Blendtec) and hit the “pulse” button a few times. Next, add the beet greens and blend on high for 30 seconds or until the smoothie is creamy.

Nutrition Information

Calories: 158
Fat: 0.6 grams
Protein: 3.2 grams
Carbohydrates: 40 grams
Calcium: 11% Recommended Daily Allowance (RDA)
Iron: 15% RDA
Vitamin A: 97% RDA
Vitamin C: 191% RDA

Browse more green smoothie recipes.