1 serving (136 grams) contains 58 calories, 2.2 grams of protein, 0.3 grams of fat, and 13.1 grams of carbohydrates.
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Nutrition Information
Calories |
102.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 186.1 mg | 8% | |
| Total Carbohydrates | 22.9 g | 8% | |
| Dietary Fiber | 6.7 g | 23% | |
| Sugars | 16.2 g | ||
| protein | 3.8 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 38.2 mg | 2% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 775.4 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Beet roots
Beet roots, commonly known as beets, are vibrant root vegetables that originated in the Mediterranean region and have been used for culinary and medicinal purposes for centuries. They are commonly featured in European cuisines, as well as in Middle Eastern and Indian recipes. Nutritionally, beets are rich in fiber, vitamins (such as vitamin C and folate), and minerals like manganese and potassium. They are also a source of dietary nitrates, which are known to support cardiovascular health. Beets are low in calories yet high in valuable nutrients, making them a highly nutritious and versatile addition to various diets.
Health Benefits
- Beet roots support heart health due to their natural dietary nitrates, which help lower blood pressure by improving blood flow.
- Rich in folate (20% of the Daily Value per 100g), beets promote healthy red blood cell production and DNA synthesis.
- High in antioxidants such as betalains, beets help reduce inflammation and combat oxidative stress, which may lower the risk of chronic diseases.
Dietary Considerations
Selection and Storage
Store whole beet roots in a cool, dark place or in the refrigerator crisper drawer for up to two weeks. Do not wash them until right before use to prevent premature spoilage.
Common Questions About Beet roots Nutrition
What are the key nutritional facts about beet roots?
Beet roots are low in calories, containing around 43 calories per 100 grams, and are low in protein with only 1.6 grams per serving. They are rich in essential vitamins like folate (20% of the daily recommended intake per 100 grams) and minerals like potassium (325 mg per 100 grams), while being a good source of dietary fiber at 2.8 grams per serving.
Are beet roots suitable for a keto or low-carb diet?
Beet roots are relatively high in carbohydrates for a keto diet, providing around 10 grams of net carbs per 100 grams, which may not fit within strict keto limits. However, they can be included in low-carb diets in moderation depending on your carb allowance for the day.
What are the health benefits and concerns of eating beet roots?
Beet roots are known for their high nitrate content, which can help improve blood pressure and athletic performance by promoting better circulation. They are also rich in antioxidants like betalains and vitamin C. However, individuals prone to kidney stones should consume them in moderation due to their oxalate content.
How much beet root should I eat in a serving?
A typical serving size of beet roots is around 80–100 grams, offering a balanced amount of nutrients without excessive caloric intake. Including them in salads, roasted dishes, or smoothies is a great way to enjoy their benefits while controlling portion size.
How do beet roots compare to other root vegetables like carrots or sweet potatoes?
Beet roots have fewer calories (43 calories per 100 grams) compared to sweet potatoes (86 calories) or carrots (41 calories). They are higher in dietary fiber compared to carrots and lower in overall carbs than sweet potatoes, making them a unique, nutrient-rich option for those looking to incorporate variety into their vegetable intake.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
