Know what’s on your plate
Beets
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 43 kcal —
- Protein 1.6 g 3%
- Carbohydrate 6.8 g 2%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 2.8 g 10%
- Sugars 6.8 g —
- Sodium 78 mg 3%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 4.9 mg 5%
- Vitamin D 0 µg 0%
- Vitamin E 0.04 mg 0%
- Vitamin K 0.2 µg 0%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.33 mg 2%
- Pantothenic acid (B5) 0.16 mg 3%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 109 µg 27%
- Vitamin B12 0 µg 0%
- Choline 6 mg 1%
Minerals
- Calcium 16 mg 1%
- Iron 0.8 mg 4%
- Magnesium 23 mg 5%
- Phosphorus 40 mg 3%
- Potassium 325 mg 7%
- Zinc 0.35 mg 3%
- Copper 0.08 mg 8%
- Manganese 0.33 mg 14%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 43 | 1.6 g | 6.8 g | 0.2 g |
| 1 × cup | 136 g | 58 | 2.2 g | 9.2 g | 0.2 g |
| 1 × beet (2" dia) | 82 g | 35 | 1.3 g | 5.5 g | 0.1 g |
| 2 × cup | 272 g | 117 | 4.4 g | 18 g | 0.5 g |
| ½ × cup | 68 g | 29 | 1.1 g | 4.6 g | 0.1 g |
| 3 × cup | 408 g | 175 | 6.6 g | 28 g | 0.7 g |
| 4 × cup | 544 g | 234 | 8.8 g | 37 g | 0.9 g |
Similar foods
- Red beetraw53 kcal / 100 g
- Pickled beetscanned, solids and liquids65 kcal / 100 g
- Beet greensraw22 kcal / 100 g
- Beet root36 kcal / 100 g
- Leaf beetmangold, raw21 kcal / 100 g
- Beetrootraw23 kcal / 100 g
- Danish beetrootred, raw38 kcal / 100 g
- Swiss chardraw19 kcal / 100 g
- Turnipraw28 kcal / 100 g
- Chardraw21 kcal / 100 g
Questions about Beets
How do you roast beets without losing their colour?
Leave the skin and a short bit of stalk on, scrub them, then wrap each beet in foil and roast at 200°C until a knife slips in easily—about 45–75 minutes, depending on size. Rub off the skin once they are cool enough to handle.
How long should you boil beets?
Simmer whole, unpeeled beets for about 30–50 minutes, until a knife pierces the centre easily. Keep a little stalk attached and peel them after cooking to limit colour bleeding into the water.
How should you store fresh beets?
Cut off the leafy tops, leaving a short stem, and keep the unwashed roots in a bag in the fridge; use them within a few weeks. Store the greens separately and cook them within a few days.
What goes well with beets, and which dishes use them?
Their earthy sweetness works well with vinegar or citrus, mustard, horseradish, dill, goat’s cheese and walnuts. Use cooked beets in borscht, salads or a grated beetroot slaw; roast them alongside carrots and onions.
Can you eat beets raw?
Yes. Peel and grate or finely slice them for salads and slaws; a sharp grater makes the firm root easier to eat. Their red juice stains hands and chopping boards, so wear gloves or rinse the board promptly.
Can you use beet greens as well as the roots?
Yes: rinse the leaves and stems well, then sauté them with a little oil and garlic, or stir them into soup near the end of cooking. The stems take longer to soften, so add them before the leaves.
What can you use instead of beets in a salad?
For a similar sweet, earthy bite, use roasted carrots or finely grated raw carrot; for a milder, peppery crunch, try raw turnip. Neither will give the dish beets’ deep red colour.
Source: USDA FoodData Central 169145 · per 100 g · carbohydrate per EU label, fibre excluded
