Vegetables

Beets Nutrition Facts

Beets are a vegetable whose variety, edible portion, and raw or cooked state affect its composition. They provide dietary fiber and potassium.

Calories45

Protein1.7 g

Carbs8.8 g

Fat0.3 g

ProteinCarbsFat

Nutrition for 100 g

Calories45 kcal

Protein1.7 g

Total Fat0.3 g

Carbohydrates8.8 g

Fiber3.1 g

Sodium112 mg

Total Sugars5.1015 g

Source: USDA FoodData Central, record 2685576

Nutrients

Full nutrient profile

Proximates

Water88.16 g

Nitrogen0.27 g

Protein1.6875 g

Total lipid (fat)0.3025 g

Ash1.063 g

Carbohydrates

Carbohydrate, by difference8.787 g

Fiber, total dietary3.119 g

Sugars, Total5.1015 g

Sucrose4.289 g

Glucose0.305 g

Fructose0.5075 g

Lactose0 g

Maltose0 g

Sugars, Total6.76 g

Minerals

Calcium, Ca13.82 mg

Iron, Fe0.4281 mg

Magnesium, Mg21.01 mg

Phosphorus, P33.65 mg

Potassium, K341.5 mg

Sodium, Na111.6 mg

Zinc, Zn0.3104 mg

Copper, Cu0.1606 mg

Manganese, Mn0.2571 mg

Selenium, Se0.7 ug

Vitamins and other components

Vitamin C, total ascorbic acid4.6 mg

Folate, total103 ug

5-methyl tetrahydrofolate (5-MTHF)64 ug

Folic acid0 ug

Vitamin D (D2 + D3), International Units0 iu

Folate, food109 ug

Vitamin A, RAE2 ug

Vitamin A, IU33 iu

Choline, total6 mg

Folate, DFE109 ug

Betaine128.7 mg

Retinol0 ug

Niacin0.334 mg

Pantothenic acid0.155 mg

Vitamin B-60.067 mg

Thiamin0.031 mg

Riboflavin0.04 mg

Vitamin B-120 ug

Lutein + zeaxanthin0 ug

Vitamin E (alpha-tocopherol)0.04 mg

Cryptoxanthin, beta0 ug

Lycopene0 ug

Carotene, beta20 ug

Carotene, alpha0 ug

Vitamin K (phylloquinone)0.2 ug

Vitamin E, added0 mg

Vitamin B-12, added0 ug

Vitamin D (D2 + D3)0 ug

Lipids

Fatty acids, total saturated0.027 g

SFA 8:00 g

SFA 12:00 g

SFA 14:00 g

PUFA 22:6 n-3 (DHA)0 g

MUFA 16:10 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

SFA 4:00 g

SFA 6:00 g

SFA 10:00 g

SFA 16:00.026 g

SFA 18:00.001 g

MUFA 18:10.032 g

PUFA 18:20.055 g

PUFA 18:30.005 g

PUFA 20:40 g

PUFA 18:40 g

MUFA 20:10 g

MUFA 22:10 g

Fatty acids, total monounsaturated0.032 g

Fatty acids, total polyunsaturated0.06 g

Fatty acids, total trans0 g

Cholesterol0 mg

Phytosterols25 mg

Amino acids

Isoleucine0.048 g

Leucine0.068 g

Lysine0.058 g

Cystine0.019 g

Valine0.056 g

Arginine0.042 g

Histidine0.021 g

Aspartic acid0.116 g

Serine0.059 g

Tryptophan0.019 g

Threonine0.047 g

Methionine0.018 g

Phenylalanine0.046 g

Tyrosine0.038 g

Alanine0.06 g

Glutamic acid0.428 g

Glycine0.031 g

Proline0.042 g

Other bioactive components

Alcohol, ethyl0 g

Caffeine0 mg

Theobromine0 mg

Interesting fact

Folate Hides In The Root

A cup of raw beets carries 148 micrograms of folate, 37% of the 400-microgram Daily Value. Roughly half the folate naturally present in food is absorbed.

Source: USDA National Agricultural Library

Practical guidance

How to choose and store Beets

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 0.9gC 8.6gF 0.2g

Put the numbers to work

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