Nutrition for Beets

Calories, Protein, Vitamins and More

image of beets source

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
There is no significant amounts of saturated fat or cholesterol in beets.

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
There is no significant amounts of starch in beets.

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.

  • Total fat: 0.1 g
  • Polyunsaturated fat: < 0.1 g
There is no significant amounts of cholesterol, trans fat, saturated fat or monounsaturated fat in beets.

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:

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
There is no significant amounts of tryptophan, methionine or histidine in beets.

Protein Similar to Beets

Some other vegetables with similar amounts of protein to beets by weight:
image of beets

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
Minerals in beets (1 beet):
  • 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
There is no significant amounts of thiamin, riboflavin, pantothenic acid, vitamin e or vitamin b12 in beets.

Similar to Beets for Potassium

Here are some other vegetables with similarly abundant amounts of potassium to beets:

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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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Beets in Cooking

Beets are in the top 10% of most popular ingredients for recipes. Beets can be consumed raw and is often peeled, sliced or trimmed before cooking or serving. Most recipes call for one or two beets.

Friends and Relatives of Beets

Foods commonly cooked with beets: Other similar relatives:

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