Betabel

Vegetable

Item Rating: 84/100

1 serving (100 grams) contains 43 calories, 1.6 grams of protein, 0.2 grams of fat, and 9.6 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		102.4
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		185.7 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		38.1 mg	2%
Iron		1.9 mg	10%
Potassium		773.8 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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (4.0%)

Protein: 15 cal (13.7%)

Carbs: 91 cal (82.3%)

About Betabel

Betabel, commonly known as beetroot, is the edible taproot of the beet plant (Beta vulgaris). Native to the Mediterranean region, it has been cultivated since ancient Roman times and is a staple in many cuisines, including Eastern European, Mediterranean, and North African dishes. Betabel has a vibrant red-purple color and an earthy-sweet flavor. Nutritionally, it is low in calories (43 per 100g) and fat (0.2g) but rich in carbohydrates (9.6g) and fiber (2.8g). It provides essential vitamins like vitamin C (4.9mg) and minerals such as potassium, calcium (16mg), and iron (0.8mg). Betabel also contains nitrates, compounds associated with cardiovascular health benefits, making it a nutrient-dense whole food suitable for various diets.

Health Benefits

• Supports heart health due to dietary nitrates, which can improve blood flow and lower blood pressure.
• Aids digestion because of its high fiber content (2.8g per 100g), promoting healthy gut bacteria and regular bowel movements.
• Acts as an antioxidant source with compounds such as betalains and vitamin C (4.9mg per 100g), helping combat oxidative stress.
• Provides iron (0.8mg per 100g), essential for red blood cell production and oxygen transport in the body.
• Helps maintain bone health through its calcium content (16mg per 100g), a key mineral for bone density.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Low-fodmap, low-oxalate

Selection and Storage

Store whole, unwashed betabel in a cool, dry place or refrigerate in a perforated bag for up to two weeks to maintain freshness. For preparation, scrub thoroughly to remove dirt before cooking or eating raw.

Common Questions About Betabel Nutrition

Is betabel high in protein?

Betabel (beet) is relatively low in protein, providing only about 1.6 grams of protein per 100 grams. While it is not considered a significant source of protein, it can be part of a protein-balanced meal when paired with other higher-protein foods.

Can I eat betabel on a keto diet?

Betabel is not typically recommended for a strict keto diet due to its carbohydrate content, which stands at 9.6 grams per 100 grams, including 6.8 grams of sugar. However, it could be consumed in minimal amounts in moderate or cyclical keto diets.

What are the health benefits of betabel?

Betabel is rich in essential nutrients, including fiber (2.8 grams per 100 grams), potassium, and antioxidants such as betalains. It may help improve blood pressure, boost stamina, support digestive health, and provide anti-inflammatory benefits.

What is a recommended serving size for betabel?

A recommended serving size for betabel is approximately 100 grams, which contains 43 calories and provides a good balance of nutrients like fiber, vitamins, and minerals. This portion is typically suitable for salads, juices, or side dishes.

How does betabel compare to other vegetables in terms of preparation?

Betabel is versatile compared to other vegetables—it can be roasted, boiled, steamed, or eaten raw in salads. Its natural sweetness and vibrant color make it unique, but it is higher in sugar than some vegetables like spinach or zucchini.

Data Sources & Scientific References