Nutrition for Beets
Calories, Protein, Vitamins and More
Beets Nutrition Summary
One beet (82 grams or 2.89 oz) contains 35 calories and 1.3 grams of protein. Beets consists of 88% water, 10% carbohydrates, 2% protein, and less than 1% of fat.Beets are an excellent source of a few nutrients, including dietary fiber and potassium. It also contains significant amounts of folate and manganese.
In one beet:
- Calories: 35
- Protein: 1.3 g
- Sugar: 5.5 g
- Dietary fiber: 2.3 g
- Fat: 0.1 g
- Sodium: 64 mg
See the Beets Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Beets, raw.
Calories in Beets
Beets have 35 calories per beet or 43 calories for every 100 grams. Most of its calories are from carbohydrates and protein.84% of calories in beets are from carbohydrates, 14% of calories are from protein and 2% of calories are from fat.
Calories from Carbs
The majority, or 84% of the calories in beets are from carbohydrates.
The carbs in beets are mostly in the form of dietary fiber and sugar (29% and 71%). An excellent high-fiber food, a single beet contains 9% of recommended daily values or 2.3 grams of dietary fiber.
- Dietary fiber: 2.3 g
- Sugar: 5.5 g
Calories from Fat
A small portion, or 2% the calories in Beets are from fat. Beets are very low in total fat, with 0.1 grams per beet. Most of the fat in beets are healthier unsaturated fats.
Beets are cholesterol free and trans-fat free.
Beets are cholesterol free and trans-fat free.
- Total fat: 0.1 g
- Polyunsaturated fat: < 0.1 g
Omega-6 in Beets
Beets contain a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.05 g
Calories Similar to Beets
Some other vegetables with similar calories to beets by weight:- Radish Sprouts: same
- Brussels Sprouts: same
- Carrots: -2 calories
- Carrot Juice: -2 calories
Protein in Beets
One beet has 1.3 grams of protein or about 3% of daily recommended intake. Although beets are relatively low in protein, it does contain all 9 essential amino acids at small amounts.- Protein: 1.32 g
- Threonine: 0.04 g
- Isoleucine: 0.04 g
- Leucine: 0.06 g
- Lysine: 0.05 g
- Phenylalanine: 0.04 g
- Valine: 0.05 g
Protein Similar to Beets
Some other vegetables with similar amounts of protein to beets by weight:- Sweet Potatoes: same
- Bamboo Shoot: -0.1 grams
- Leeks: -0.1 grams
- Bok Choy: -0.1 grams
Vitamins and Minerals in Beets
An good source of nutrients, beets contain abundant amounts of potassium. In fact, a single beet contains 12% of recommended daily values or 266.5 milligrams of potassium.Vitamins in beets (1 beet):
- Vitamin a: 1.6 ug
- Niacin: 0.3 mg
- Vitamin b6: 0.1 mg
- Vitamin c: 4 mg
- Folate: 89.4 ug
- Vitamin k: 0.2 ug
- Calcium: 13.1 mg
- Potassium: 266.5 mg
- Iron: 0.7 mg
- Magnesium: 18.9 mg
- Zinc: 0.3 mg
- Selenium: 0.6 ug
- Phosphorus: 32.8 mg
- Copper: 0.1 mg
- Manganese: 0.3 mg
- Choline: 4.9 mg
Similar to Beets for Potassium
Here are some other vegetables with similarly abundant amounts of potassium to beets:- Watercress: +4.1 MG
- Carrots: -4.1 MG
- Shallot: +7.4 MG
- Broccoli: -7.4 MG
Flavonoids and Carotenoids in Beets [3]
Beets contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene and flavonoid luteolin and quercetin. In one beet of beets:
- beta-carotene: 16 ug
- luteolin: 0.3 mg
- Quercetin: 0.11 mg
Beets Nutrition Chart
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