Red beets

Vegetable

Item Rating: 84/100

1 serving (136 grams) contains 58 calories, 2.2 grams of protein, 0.2 grams of fat, and 13.0 grams of carbohydrates.

Nutrition Information

1 cup (238.6g)

Calories		101.8
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0 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	15.8 g
protein		3.9 g	7%
Vitamin D		0 mcg	0%
Calcium		38.6 mg	2%
Iron		1.4 mg	7%
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

Source of Calories

Fat: 3 cal (3.3%)

Protein: 15 cal (14.1%)

Carbs: 91 cal (82.6%)

About Red beets

Red beets, commonly known as beetroots, are root vegetables originating from the Mediterranean region and are widely used in European, Middle Eastern, and North American cuisines. They are known for their earthy flavor and vibrant red-purple color, which comes from betalains, a type of antioxidant. Nutritionally, red beets are low in calories and high in fiber, vitamin C, folate, potassium, and iron. They are also a natural source of nitrates, which may support heart health. Typically consumed raw, roasted, pickled, or juiced, red beets provide a dense nutritional profile ideal for adding color and nutrients to various dishes, including salads, smoothies, and soups.

Health Benefits

• Red beets are high in dietary nitrates, which can help lower blood pressure and improve cardiovascular health.
• Rich in folate, red beets support healthy cell growth and prevent neural tube defects during pregnancy.
• Beets provide betalains, antioxidants that help reduce inflammation and oxidative stress in the body.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie, mediterranean diet

Not suitable for: Low-potassium diets, individuals prone to oxalate-related kidney stones

Selection and Storage

Store whole red beets unwashed in a cool, dark location, such as the refrigerator crisper drawer, for up to 2-3 weeks. Remove the greens if present and keep them refrigerated separately for freshness.

Common Questions About Red beets Nutrition

Are red beets high in protein?

Red beets are not high in protein; they contain about 1.6 grams of protein per 100 grams. They are largely composed of carbohydrates and are better known for their vitamins and minerals rather than their protein content.

Can I eat red beets on a keto diet?

Red beets are typically not recommended for strict keto diets as they contain around 10 grams of net carbs per 100 grams due to their natural sugars. However, in small quantities, they may fit into more flexible low-carb diets.

What are the health benefits of red beets?

Red beets are rich in nutrients like folate, potassium, and manganese. They are known for their high antioxidant content, specifically betalains, which may aid in reducing inflammation and improving heart health. Additionally, they contain nitrates that may help improve blood pressure levels.

How much red beet should I eat per serving?

A typical serving size is about 1/2 cup (approximately 85 grams), which contains about 35 calories. This amount provides a good balance of nutrients without overloading on natural sugars or carbohydrates.

How do red beets compare to sweet potatoes nutritionally?

Compared to sweet potatoes, red beets have fewer calories (35 vs. 86 per 100g) and significantly fewer carbs (10g vs. 20g per 100g). Beets are higher in folate and nitrates, whereas sweet potatoes are richer in vitamin A and dietary fiber.

Data Sources & Scientific References