Vegetable

Sea Beet

Sea beet (Beta vulgaris subsp. maritima) is the wild coastal ancestor of chard and beetroot, with glossy dark leaves and a strong mineral, spinach-beet flavour. Foraged from shorelines or grown as a heritage green. Cook like chard or spinach—sauté with garlic or stir into soups. Leaves are tougher than baby spinach; stems need a little more time. Distinct from supermarket chard as the wild-type leaf.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Leaf

Stem

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Wild Sea Beet

Beta vulgaris maritima

Characteristics

Preparations

ChilledChoppedCookedFreshFrozenGrilledPickledRoastedSlicedWhole

Provenance

OrganicSeasonalSingle Origin

Sources

Indoor FarmedOutdoor FarmedWild

Traits

CoastalDark GreenEarthyMineralWild

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 33.5

Amount per 100 g

Total Fat 0.31 g
Saturated Fat 0.05 g
Trans Fat 0 g
Monounsaturated Fat 0.05 g
Polyunsaturated Fat 0.16 g
Cholesterol 0 mg
Sodium 21.6 mg
Salt 0.05 g
Total Carbohydrate 6.84 g
Dietary Fibre 2.41 g
Total Sugars 3.1 g
Complex / starch 1.89 g
Protein 1.91 g
Water 94.8 g

Detailed nutrients

Energy 33.5 kcal
Water 94.8 g
Carbohydrates 6.84 g
- Sugars 3.1 g
  - Monosaccharides 2.18 g
  - Disaccharides 0.94 g
- Starch 1.89 g
  - Amylose 0.47 g
  - Amylopectin 1.42 g
  - Digestible Starch 1.61 g
  - Resistant Starch 0.19 g
- Fibre 2.41 g
  - Soluble Fibre 0.84 g
  - Insoluble Fibre 1.57 g
Protein 1.91 g
- Plant Protein 1.81 g
Fat 0.31 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.16 g
  - Omega-3 0.02 g
  - Omega-6 0.08 g
Vitamins 113 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.07 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 0.67 mg
- Vitamin B5 — Pantothenic Acid 0.33 mg
- Vitamin B6 0.17 mg
- Vitamin B7 — Biotin 1.6 µg
- Vitamin B9 — Folate 32.6 µg
- Vitamin C 31 mg
- Vitamin E 0.43 mg
- Vitamin K 26.4 µg
Minerals 420 mg
- Major Minerals 414 mg
  - Calcium 46 mg
  - Sodium 21.6 mg
  - Potassium 346 mg
- Trace Minerals 6.5 mg
  - Iron 1.1 mg
  - Zinc 0.4 mg
  - Iodine 5 µg
Salt 0.05 g
- Sodium Chloride 0.05 g

Vitamins

vitamin-c: 31 · vitamin-a: 20 · vitamin-b1-thiamine: 0.07 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 0.67 · vitamin-b5-pantothenic-acid: 0.33 · vitamin-b6: 0.17 · vitamin-b7-biotin: 1.6 · vitamin-b9-folate: 32.6 · vitamin-e: 0.43 · vitamin-k: 26.4 ·

Minerals

Sodium: 21.59 · Potassium: 346 · Calcium: 46 · Iron: 1.1 · Zinc: 0.4 · Iodine: 5 ·

Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.

In the kitchen

Culinary partners and combinations that usually underperform with Sea Beet.

Pairs well with

Classic and complementary matches

Usually avoid with

Often clash in flavour or tradition

History

2000 BCE

Coastal Europeans gathered sea beet as a wild pot herb.

1700GB

British naturalists recorded sea beet on shingle and cliff coasts.

2000GB

Foraging restaurants returned sea beet to seasonal menus.