1 serving (100 grams) contains 44 calories, 1.7 grams of protein, 0.2 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
104.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 183.3 mg | 7% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 16.2 g | ||
| protein | 4.0 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 38.1 mg | 2% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 726.2 mg | 15% | |
* 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 Cooked beets
Cooked beets, derived from the root of the beet plant (Beta vulgaris), are a staple in many cuisines globally, including Eastern European, Mediterranean, and American dishes. Known for their vibrant red-purple color, beets originated in the Mediterranean over 4,000 years ago and were initially cultivated for their leaves before their roots became popular. Nutritionally, cooked beets are low in calories but rich in essential vitamins and minerals, including folate (37% DV per cup), manganese, potassium, and vitamin C. They are also a good source of dietary fiber and contain phytonutrients like betalains, which possess antioxidant and anti-inflammatory properties.
Health Benefits
- Supports heart health due to high potassium content (442 mg per cup), aiding in blood pressure regulation.
- Promotes healthy blood cell production with folate (37% DV per cup), essential for DNA synthesis and red blood cell formation.
- Provides antioxidant protection with betalains, which help combat oxidative stress and inflammation.
- Enhances digestive health with 3.4 grams of dietary fiber per cup, aiding in regular bowel movements.
- May improve endurance as beets contain nitrates, which enhance oxygen utilization and energy production during physical activities.
Dietary Considerations
Selection and Storage
Store cooked beets in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze in individual portions to preserve flavor and nutrients.
Common Questions About Cooked beets Nutrition
Are cooked beets high in protein?
Cooked beets are low in protein, with approximately 2 grams of protein per 1 cup (about 136 grams). They are primarily known for their carbohydrate and fiber content rather than protein.
Can I eat cooked beets on a keto diet?
Cooked beets are not ideal for a ketogenic diet as they contain around 13 grams of net carbs per 1 cup serving. While they can be enjoyed in small amounts, their carb content may not fit into strict keto macros.
What are the health benefits of cooked beets?
Cooked beets are rich in essential nutrients like folate (37% of the daily value per cup), manganese, and potassium. They may support heart health, improve blood flow due to nitrate content, and provide antioxidants which help fight inflammation. However, individuals prone to kidney stones should be cautious as beets contain oxalates.
What is a recommended serving size for cooked beets?
A standard serving size of cooked beets is about 1 cup or 136 grams. This portion provides roughly 60 calories, making it a manageable side dish or salad ingredient. For higher-carb diets, portion sizes can be adjusted to suit dietary needs.
How do cooked beets compare to raw beets nutritionally?
Cooked beets retain most of their nutrients but are slightly less nutrient-dense compared to raw beets due to the cooking process. Cooking can reduce vitamin C content slightly but makes the beets easier to digest and enhances their natural sweetness.
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.
