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 Boiled beet
Boiled beet is the cooked root of the beet plant (Beta vulgaris), which originates from the Mediterranean region but is now cultivated worldwide. Widely used in Eastern European, Mediterranean, and Middle Eastern cuisines, its natural sweetness and earthy flavor make it a versatile ingredient in salads, soups, and side dishes. Boiling beets preserves their nutritional content while softening their texture. Nutritionally, boiled beets are low in calories (about 44 calories per 100g) and rich in essential nutrients such as folate (20% DV), manganese, potassium, and dietary fiber. They are also known for their concentration of betalains, pigments with antioxidant properties, and nitrates, which may support vascular health.
Health Benefits
- Supports heart health due to high levels of dietary nitrates, which can lower blood pressure and improve blood flow.
- Promotes healthy cell function and DNA synthesis with its high folate content (148 mcg per 1 cup, boiled).
- Rich in antioxidants such as betalains, which may reduce inflammation and protect against oxidative stress.
- Supplies manganese (16% DV per 1 cup, boiled), essential for bone health and metabolism.
- Contains fiber (3.8g per 1 cup, boiled), aiding in digestive health and supporting weight management.
Dietary Considerations
Selection and Storage
Store boiled beets in an airtight container in the refrigerator for up to 5 days. To retain their color and prevent 'bleeding,' leave the skin intact when boiling, peeling after cooking.
Common Questions About Boiled beet Nutrition
Is boiled beet high in protein?
Boiled beet is relatively low in protein, providing about 1.7 grams per 100 grams of cooked beet. It is not a significant source of protein but is rich in other nutrients like vitamins and minerals.
Can I eat boiled beet on a keto diet?
Boiled beet is not ideal for a strict keto diet due to its higher carbohydrate content. It contains about 8.5 grams of net carbs per 100 grams, which can quickly add up if you're limiting daily carb intake.
What are the health benefits of eating boiled beet?
Boiled beet is an excellent source of folate, providing about 27% of the Recommended Daily Intake (RDI) per 100 grams. It is also rich in antioxidants like betalains, which may support heart health and reduce inflammation. However, those with kidney stone risks may need to limit intake due to its oxalate content.
How much boiled beet should I eat in a day?
A serving size of about 1 cup (approximately 150 grams) of boiled beet is a reasonable portion, providing around 65 calories and various essential nutrients. It's best to consume it as part of a balanced diet without exceeding this amount regularly if you are mindful of sugar and carb intake.
How does boiled beet compare to raw beet nutritionally?
Boiled beet retains most of its nutrients, but some water-soluble vitamins like vitamin C may decrease during cooking. However, boiling can make certain antioxidants like betalains more bioavailable. Raw beet has a slightly higher nutrient content, but boiled beet is easier to digest and more suited for certain recipes.
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.
