Betterave

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

Source of Calories

Fat: 4 cal (4.0%)

Protein: 15 cal (13.7%)

Carbs: 91 cal (82.3%)

About Betterave

Betterave, or beetroot, is a root vegetable that has been cultivated for thousands of years, originating from the Mediterranean region. Cultivated since ancient times, it is now widely enjoyed globally, both raw or cooked, in salads, soups, or as a natural sweetener in cooking. Nutritionally, betterave is low in calories (43 kcal/100g) yet rich in carbohydrates (9.6g), dietary fiber (2.8g), and essential micronutrients including iron (0.8mg), calcium (16mg), and vitamin C (4.9mg). With negligible fat, it is often celebrated as a nutritionally dense, heart-healthy food. Its distinctive purplish-red pigment comes from betalains, compounds with potent antioxidant properties.

Health Benefits

• Supports heart health due to high levels of nitrates, which help reduce blood pressure and improve blood flow.
• Rich in dietary fiber (2.8g per 100g), aiding in digestion and promoting a healthy gut microbiome.
• The iron content (0.8mg) contributes to red blood cell production and helps prevent anemia.
• Contains betalains, antioxidants that help fight oxidative stress and may reduce inflammation risks.
• Its moderate vitamin C content (4.9mg) supports immune function and skin health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat, dairy-free

Not suitable for: Low-carb, individuals with a history of oxalate kidney stones due to its oxalate content

Selection and Storage

Store whole, unwashed beets in the refrigerator's crisper drawer, loosely wrapped, for up to 2-3 weeks. Cooked or peeled beets should be refrigerated in an airtight container and consumed within 5 days.

Common Questions About Betterave Nutrition

What is the nutritional content of betterave?

Betterave (beets) contains approximately 43 calories, 1.6 grams of protein, 9.6 grams of carbohydrates, 0.2 grams of fat, 2.8 grams of fiber, 6.8 grams of sugar, and 78 mg of sodium per 100 grams. It is also a good source of essential vitamins like folate and manganese.

Can I eat betterave on a keto diet?

Betterave is relatively high in carbohydrates, with 9.6 grams per 100 grams, which may make it unsuitable for strict keto diets. However, it can be consumed in smaller portions as part of a low-carb diet depending on your daily carb limits.

What are the health benefits of betterave?

Betterave is rich in dietary fiber, antioxidants like betalains, and nutrients like folate and manganese, which support digestion, reduce inflammation, and promote heart health. Its natural nitrates have also been shown to improve blood pressure and athletic performance.

How much betterave should I eat per serving?

A typical serving size of cooked or raw betterave is about 100-150 grams (roughly 1 small to medium beet), which provides a good balance of nutrients without excessive sugar or carbohydrates. Adjust portion sizes based on your dietary goals.

How does betterave compare to sweet potatoes in nutrition?

Compared to sweet potatoes, betterave has fewer calories (43 vs. ~86 per 100 grams) and less overall carbohydrate content (9.6g vs. 20g). Unlike sweet potatoes, betterave is lower in vitamin A but provides more folate and natural nitrates beneficial for heart health.

Data Sources & Scientific References