1 serving (136 grams) contains 59 calories, 2.2 grams of protein, 0.2 grams of fat, and 13.0 grams of carbohydrates.
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Nutrition Information
Calories |
103.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 186.0 mg | 8% | |
| Total Carbohydrates | 22.8 g | 8% | |
| Dietary Fiber | 6.7 g | 23% | |
| Sugars | 16.1 g | ||
| protein | 3.9 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 38.6 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 Beetroot boiled
Beetroot, a root vegetable with vibrant red-purple hues, is native to the Mediterranean region and has been cultivated for centuries. It is widely used in Middle Eastern, Indian, and Eastern European cuisines, often boiled, roasted, or pickled. Boiling beetroot enhances its sweet, earthy flavor while softening its texture. Nutritionally, boiled beetroot is low in calories (approximately 44 calories per 100 grams) and contains essential nutrients, including folate, potassium, vitamin C, and dietary fiber. It boasts a high concentration of betalains, pigments known for their antioxidant and anti-inflammatory properties, making it a popular choice in balanced diets and wellness-focused meal plans.
Health Benefits
- Supports heart health through potassium, which aids in maintaining blood pressure levels.
- Boosts immune function due to its rich vitamin C content.
- Enhances digestive health with dietary fiber, promoting regular bowel movements.
- Offers antioxidant benefits from betalains, which protect cells from oxidative damage.
- Supports healthy blood production with folate, vital for DNA synthesis and red blood cell formation.
Dietary Considerations
Selection and Storage
To preserve boiled beetroot, store in an airtight container in the refrigerator for up to 3-5 days. Consume promptly for optimal freshness and nutrient retention.
Common Questions About Beetroot boiled Nutrition
What is the nutritional content of boiled beetroot?
Boiled beetroot is low in calories, with around 44 calories per 100 grams. It contains approximately 1.7 grams of protein, 0.2 grams of fat, and 10 grams of carbohydrates. It is also rich in essential vitamins and minerals, such as folate (20% of the daily value per 100g) and manganese (14% of the daily value), along with dietary fiber.
Is boiled beetroot compatible with a keto or low-carb diet?
Boiled beetroot is not ideal for a strict keto diet due to its relatively high carbohydrate content, with about 10 grams of net carbs per 100 grams. However, it may be suitable in small quantities for less restrictive low-carb diets when factored into daily carb limits.
What are the health benefits or concerns of eating boiled beetroot?
Boiled beetroot offers numerous health benefits, such as supporting heart health due to its high nitrate content, which may help lower blood pressure. It is also rich in antioxidants like betalains, which have anti-inflammatory and detoxifying properties. However, individuals prone to kidney stones should be cautious, as beetroot contains oxalates, which may contribute to stone formation.
What is the recommended serving size for boiled beetroot?
A typical serving size of boiled beetroot is around 80-100 grams, which provides about 35-45 calories. This amount is sufficient to gain its nutritional benefits while keeping carb and calorie intake moderate for most diet plans.
How does boiled beetroot compare to raw beetroot in terms of nutrients and preparation?
Boiled beetroot retains most of its nutrients but may lose small amounts of heat-sensitive vitamins like vitamin C and folate during cooking. Compared to raw beetroot, boiled beetroot has a softer texture and milder flavor, making it easier to use in salads, soups, and side dishes. It’s also more digestible for some individuals.
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.
