Know what’s on your plate
Beets
Calories & nutrition facts
boiled, drained
Nutrition facts
Per 100 g% DV- Calories 44 kcal —
- Protein 1.7 g 3%
- Carbohydrate 7.9 g 3%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 2 g 7%
- Sugars 8 g —
- Sodium 77 mg 3%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 3.6 mg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.04 mg 0%
- Vitamin K 0.2 µg 0%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.33 mg 2%
- Pantothenic acid (B5) 0.15 mg 3%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 80 µg 20%
- Vitamin B12 0 µg 0%
- Choline 6.3 mg 1%
Minerals
- Calcium 16 mg 1%
- Iron 0.79 mg 4%
- Magnesium 23 mg 5%
- Phosphorus 38 mg 3%
- Potassium 305 mg 6%
- Zinc 0.35 mg 3%
- Copper 0.07 mg 8%
- Manganese 0.33 mg 14%
- Selenium 0.7 µg 1%
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
- Harvard beetscanned, solids and liquids73 kcal / 100 g
- Beetrootraw23 kcal / 100 g
- Turnipboiled, drained22 kcal / 100 g
- Canned beetrootdrained44 kcal / 100 g
- Carrotboiled, drained35 kcal / 100 g
- Chardboiled29 kcal / 100 g
Questions about Beets
How do you roast beetroot without it drying out?
Trim the leaves, scrub the roots and wrap them whole in foil with a splash of water. Roast at 200°C until a knife slips in easily—about 45–75 minutes, depending on size—then rub off the skins once cool enough to handle.
Can you eat beetroot raw?
Yes. Peel it and grate or shave it finely into salads and slaws; a little lemon juice softens its earthy flavour. Young, tender beetroot can also be scrubbed and eaten with the skin on.
How do you stop beetroot staining your hands?
Wear kitchen gloves and use a non-porous board; beetroot juice can stain wood and pale fabrics. If your hands do get stained, rub them with lemon juice, then wash with soap.
How should you store fresh beetroot?
Twist or cut off the leaves, leaving a short stub so they do not draw moisture from the roots. Keep the unwashed roots in a bag in the fridge; store the leaves separately and use them within a few days.
What goes well with beetroot?
Its earthy sweetness works especially well with goat’s cheese, walnuts, citrus, dill and horseradish. Try it in a salad with lentils, or pair roasted beetroot with a sharp yoghurt or vinaigrette dressing.
What is borscht, and does it always contain beetroot?
Borscht is a family of soups associated especially with Ukrainian cooking; many versions use beetroot for colour and earthy sweetness. Recipes vary, and some versions are made without it.
Can you use beetroot instead of red food colouring?
Yes: blend cooked beetroot with a little water, then strain it for a natural red-purple colouring in icing, pasta dough or batter. Its earthy taste can come through, so use a small amount and expect the colour to fade with prolonged cooking.
What nutrients stand out in beetroot?
Beetroot is a source of folate: a 100 g portion provides 80 µg. It also contains 2 g of fibre per 100 g.
Source: Canadian Nutrient File 2501 · per 100 g · carbohydrate per EU label, fibre excluded
