Vegetables

Nutrition Facts Beets

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. Choose produce without rot or major bruising. Refrigerate perishable items at 40°F/4°C or below and rinse under running water just before preparation—without soap.

Calories45
Protein1.7g
Carbs8.8g
Fat0.3g
Protein Carbs Fat

Nutrition for 100 g

Calories 45 kcal
Protein 1.69 g
Total Fat 0.3 g
Carbohydrates 8.79 g
Fiber 3.12 g
Total Sugars 5.1 g
Sodium 112 mg

Nutrients

Full nutrient profile

Proximates
Water 88.16 g
Energy (Atwater General Factors) 44.62 kcal
Energy (Atwater Specific Factors) 40.97 kcal
Nitrogen 0.27 g
Protein 1.69 g
Total lipid (fat) 0.3 g
Ash 1.06 g
Energy 180 kj
Energy 43 kcal
Carbohydrates
Carbohydrate, by difference 8.79 g
Fiber, total dietary 3.12 g
Sugars, Total 5.1 g
Sucrose 4.29 g
Glucose 0.31 g
Fructose 0.51 g
Lactose 0 g
Maltose 0 g
Sugars, Total 6.76 g
Lipids
Fatty acids, total saturated 0.03 g
SFA 8:0 0 g
SFA 12:0 0 g
SFA 14:0 0 g
PUFA 22:6 n-3 (DHA) 0 g
MUFA 16:1 0 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 10:0 0 g
SFA 16:0 0.03 g
SFA 18:0 0.001 g
MUFA 18:1 0.03 g
PUFA 18:2 0.06 g
PUFA 18:3 0.005 g
PUFA 20:4 0 g
PUFA 18:4 0 g
MUFA 20:1 0 g
MUFA 22:1 0 g
Fatty acids, total monounsaturated 0.03 g
Fatty acids, total polyunsaturated 0.06 g
Fatty acids, total trans 0 g
Cholesterol 0 mg
Phytosterols 25 mg
Amino acids
Isoleucine 0.05 g
Leucine 0.07 g
Lysine 0.06 g
Cystine 0.02 g
Valine 0.06 g
Arginine 0.04 g
Histidine 0.02 g
Aspartic acid 0.12 g
Serine 0.06 g
Tryptophan 0.02 g
Threonine 0.05 g
Methionine 0.02 g
Phenylalanine 0.05 g
Tyrosine 0.04 g
Alanine 0.06 g
Glutamic acid 0.43 g
Glycine 0.03 g
Proline 0.04 g
Minerals
Calcium, Ca 13.82 mg
Iron, Fe 0.43 mg
Magnesium, Mg 21.01 mg
Phosphorus, P 33.65 mg
Potassium, K 341.5 mg
Sodium, Na 111.6 mg
Zinc, Zn 0.31 mg
Copper, Cu 0.16 mg
Manganese, Mn 0.26 mg
Selenium, Se 0.7 ug
Vitamins and other components
Vitamin C, total ascorbic acid 4.6 mg
Folate, total 103 ug
5-methyl tetrahydrofolate (5-MTHF) 64 ug
Folic acid 0 ug
Vitamin D (D2 + D3), International Units 0 iu
Folate, food 109 ug
Vitamin A, RAE 2 ug
Vitamin A, IU 33 iu
Choline, total 6 mg
Folate, DFE 109 ug
Betaine 128.7 mg
Retinol 0 ug
Niacin 0.33 mg
Pantothenic acid 0.16 mg
Vitamin B-6 0.07 mg
Thiamin 0.03 mg
Riboflavin 0.04 mg
Vitamin B-12 0 ug
Lutein + zeaxanthin 0 ug
Vitamin E (alpha-tocopherol) 0.04 mg
Cryptoxanthin, beta 0 ug
Lycopene 0 ug
Carotene, beta 20 ug
Carotene, alpha 0 ug
Vitamin K (phylloquinone) 0.2 ug
Vitamin E, added 0 mg
Vitamin B-12, added 0 ug
Vitamin D (D2 + D3) 0 ug
Other nutrients
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Interesting fact

Washing reduces surface contamination but does not sterilize produce

Rinse under running water just before preparation, rub firm produce, and dry with a clean towel. Soap and household detergent are not recommended because produce is porous and residues can remain.

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Recipes with this food

Use beets in simple recipes

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These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.