1 serving (85 grams) contains 35 calories, 1.3 grams of protein, 0.1 grams of fat, and 8.0 grams of carbohydrates.
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Nutrition Information
Calories |
97.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 180.6 mg | 7% | |
| Total Carbohydrates | 22.2 g | 8% | |
| Dietary Fiber | 5.6 g | 20% | |
| Sugars | 16.7 g | ||
| protein | 3.6 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 44.4 mg | 3% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 719.4 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 Diced beets
Diced beets are small, uniformly cut pieces of beetroot, a root vegetable known for its earthy flavor and vibrant red or golden color. Native to the Mediterranean region, beets have been consumed for centuries in cuisines like Eastern European borscht and Mediterranean salads. Nutritionally, diced beets are low in calories and high in essential nutrients such as fiber, folate, manganese, and potassium. They are also a good source of dietary nitrates, which have been linked to cardiovascular benefits. With approximately 40 calories per 100 grams, diced beets are nutrient-dense and versatile, making them an excellent addition to salads, soups, and side dishes.
Health Benefits
- Rich in folate (vitamin B9), which supports red blood cell production and DNA synthesis.
- Contains dietary nitrates that may help lower blood pressure and improve blood vessel function.
- High in fiber (2-3 grams per 100 grams) to promote healthy digestion and gut health.
Dietary Considerations
Selection and Storage
Store diced beets in an airtight container in the refrigerator for up to 3-4 days. For longer storage, blanch and freeze them.
Common Questions About Diced beets Nutrition
What is the nutritional content of diced beets?
Diced beets are low in calories, with around 50 calories per 1-cup serving (about 136g). They contain about 2g of protein, 11g of carbohydrates, and 0g of fat. Additionally, they are rich in essential nutrients like folate (20% of the recommended daily intake) and manganese (14% of the recommended daily intake).
Are diced beets suitable for a keto diet?
Diced beets are not ideal for a strict keto diet due to their relatively high carbohydrate content, as 1 cup contains around 11g of net carbs. However, in small quantities, they can fit into a low-carb or moderately restricted keto diet when balanced with other low-carb foods.
What are the health benefits of eating diced beets?
Diced beets are a great source of antioxidants, including betanin, which gives them their vibrant color and may help reduce inflammation and oxidative stress. They also support heart health due to their naturally high nitrate content, which can improve blood flow and lower blood pressure. Additionally, their fiber content (about 3.8g per cup) aids in digestion and gut health.
What is a recommended portion size for diced beets?
A typical portion size of diced beets is 1 cup (about 136g), which provides a balanced amount of nutrients without exceeding daily carbohydrate or calorie intake. For individuals tracking carbs or calories closely, adjusting the portion to ½ cup may better fit dietary goals.
How do diced beets compare to roasted or raw beets?
Diced beets, often boiled or canned, retain much of their nutrient content but may have slightly lower vitamin levels compared to eating raw beets, due to heat exposure during preparation. Roasted beets, on the other hand, have a sweeter flavor as the natural sugars caramelize. Diced beets are convenient and great for salads or quick recipes, while raw beets provide the highest nutrient density.
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.
