Golden beet

Vegetable

Item Rating: 84/100

1 serving (136 grams) contains 59 calories, 2.2 grams of protein, 0.2 grams of fat, and 13.0 grams of carbohydrates.

Nutrition Information

1 cup (238.6g)

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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 3 cal (3.3%)

Protein: 15 cal (14.1%)

Carbs: 91 cal (82.6%)

About Golden beet

Golden beets, a vibrant root vegetable variety, are native to the Mediterranean and widely used in European, Middle Eastern, and North American cuisines. Known for their milder, sweeter flavor compared to red beets, golden beets are nutrient-rich and low in calories, providing a good source of fiber, potassium, and several antioxidants. A single cup of cooked golden beets contains approximately 75 calories, 3 grams of fiber, and 11% of the daily recommended intake of potassium. Additionally, they are rich in folate, manganese, and vitamins A and C, making them an excellent choice for supporting overall health.

Health Benefits

• Promotes heart health due to high potassium content, which helps regulate blood pressure.
• Supports immune function and skin health through its vitamin C content (8 mg per cup).
• Improves digestion because of its fiber content, contributing to better gut health and regularity.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, paleo, gluten-free

Not suitable for: Low-fiber diets, low-potassium diets

Selection and Storage

Store golden beets in a cool, dry place or the refrigerator, ideally in a breathable bag. To preserve their nutrients, avoid peeling until just before cooking.

Common Questions About Golden beet Nutrition

Are golden beets high in protein?

Golden beets are not high in protein; they contain about 1.6 grams of protein per 1 cup (136 grams) of cooked beets. While they are not a significant source of protein, they are rich in other nutrients like fiber, vitamins, and minerals.

Can I eat golden beets on a keto or low-carb diet?

Golden beets can be eaten in moderation on a keto or low-carb diet, but their naturally higher carbohydrate content should be considered. A 1-cup serving of cooked golden beets contains around 13 grams of carbohydrates, so they may not fit into very strict keto guidelines but can be included in less restrictive low-carb diets.

What are the health benefits of golden beets?

Golden beets are an excellent source of dietary fiber, potassium, and folate, which support heart health, digestion, and cell function. They also contain antioxidants and anti-inflammatory compounds like betalains, which are linked to reduced oxidative stress and improved overall health.

How much golden beet should I eat per serving?

A typical serving size of golden beets is about 1 cup of cooked beets (136 grams), which provides around 59 calories, 13 grams of carbohydrates, and 4 grams of dietary fiber. This portion allows you to enjoy their benefits without overloading on carbohydrates in one meal.

How do golden beets compare to red beets?

Golden beets are nutritionally similar to red beets but tend to have a milder, sweeter flavor and do not stain as much when prepared. Both are high in fiber, folate, and potassium, but red beets are slightly higher in the antioxidant betalain, which gives them their deep red color.

Data Sources & Scientific References