Beets

Vegetable

Item Rating: 81/100

1 serving (170 grams) contains 76 calories, 2.8 grams of protein, 0.3 grams of fat, and 16.9 grams of carbohydrates.

Nutrition Information

1 cup (170g)

Calories		76.5
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0.1 g
Cholesterol		0 mg	0%
Sodium		343.4 mg	14%
Total Carbohydrates		16.9 g	6%
	Dietary Fiber	4.9 g	17%
	Sugars	11.9 g
protein		2.8 g	5%
Vitamin D		0 mcg	0%
Calcium		28.9 mg	2%
Iron		1.4 mg	7%
Potassium		574.6 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Beets Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

Source of Calories

Fat: 2 cal (3.3%)

Protein: 11 cal (13.7%)

Carbs: 67 cal (82.9%)

About Beets

Beets, also known as beetroot, are root vegetables native to the Mediterranean region but now cultivated worldwide. They are known for their deep red, purple, or golden hues and are used in a variety of cuisines, including Eastern European, Indian, and Mediterranean dishes. Nutritionally, beets are low in calories (45 per 100g) while being a good source of dietary fiber, folate (vitamin B9), manganese, and potassium. They also contain nitrates, which are converted to nitric oxide in the body, offering cardiovascular benefits. Beets are versatile and can be eaten raw, roasted, boiled, or blended into juices and smoothies.

Health Benefits

• Rich in folate (20% DV per 100g) which supports healthy cellular function and DNA synthesis.
• High nitrate content helps improve blood flow and may lower blood pressure by converting to nitric oxide.
• Contains antioxidants such as betalains, which can reduce oxidative stress and inflammation in the body.
• Provides 2.9g of dietary fiber per 100g, promoting healthy digestion and reducing the risk of constipation.
• Good source of potassium (325mg per 100g), essential for maintaining proper muscle and nerve function.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, pescatarian, gluten-free, low-calorie diets

Not suitable for: Low-carb diets, kidney stone-prone individuals due to oxalates

Selection and Storage

Store beets in the refrigerator; remove any leafy tops to prevent moisture loss. Keep unwashed in a perforated bag for up to two weeks. Wash and scrub before cooking.

Common Questions About Beets Nutrition

Are beets high in protein?

Beets are not considered a high-protein food. A 100-gram serving contains about 1.67 grams of protein, making them a better source of carbohydrates and dietary fiber rather than protein.

Can I eat beets on a keto diet?

Beets are not ideal for a strict keto diet due to their high carbohydrate content—9.93 grams per 100 grams, including 7.02 grams of sugar. However, small portions may be acceptable if you're managing your overall carb intake.

What are the health benefits of eating beets?

Beets are rich in essential nutrients like fiber, folate, and antioxidants such as betalains, which may support heart health, reduce inflammation, and improve blood flow. They also contain nitrates, which might help lower blood pressure and enhance athletic performance.

What is the recommended serving size of beets?

A typical serving size of cooked or raw beets is around 100 grams, providing approximately 45 calories, 9.93 grams of carbs, and 2.9 grams of fiber. This portion is suitable for most diets but should be moderated on high-carb-restricted plans.

How do beets compare to other root vegetables like carrots?

Beets and carrots differ nutritionally; 100 grams of carrots have about 41 calories, 9.58 grams of carbs, and 5 grams of sugar, slightly less than beets. Beets tend to have a richer antioxidant profile due to betalains, but carrots offer more Vitamin A. Both are healthy choices with distinct flavors and uses in cooking.

Data Sources & Scientific References

1. USDA FoodData - Beets Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →
2. Dietary Nitrates and Cardiovascular Health: Beets as a Dietary Source

   American Journal of Clinical Nutrition

   This peer-reviewed study examines the cardiovascular benefits of dietary nitrates found abundantly in beets.

   View source →
3. Dietary Guidelines for Americans, 2020-2025: Vegetables

   U.S. Department of Health and Human Services

   This section discusses the importance of including vegetables like beets as part of a healthy diet.

   View source →