Know what’s on your plate
Beets
Calories & nutrition facts
cooked, boiled, drained
Nutrition facts
Per 100 g% DV- Calories 44 kcal —
- Protein 1.7 g 3%
- Carbohydrate 8 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%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 44 | 1.7 g | 8 g | 0.2 g |
| 1 × cup slices | 85 g | 37 | 1.4 g | 6.8 g | 0.2 g |
| 2 × cup slices | 170 g | 75 | 2.9 g | 14 g | 0.3 g |
| ½ × cup slices | 42.5 g | 19 | 0.7 g | 3.4 g | 0.1 g |
| 3 × cup slices | 255 g | 112 | 4.3 g | 20 g | 0.5 g |
| 4 × cup slices | 340 g | 150 | 5.7 g | 27 g | 0.6 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
- Harvard beetscanned, solids and liquids73 kcal / 100 g
- Beetrootraw23 kcal / 100 g
- Turnipboiled, drained22 kcal / 100 g
- Canned beetrootdrained44 kcal / 100 g
- Chardboiled29 kcal / 100 g
- Carrotboiled, drained35 kcal / 100 g
Questions about Beets
How do you roast beets without making a mess?
Scrub them, leave the skins on and wrap each beet in foil; roast at 200 °C until a knife slides in easily, about 45–75 minutes depending on size. Let them cool slightly, then rub off the skins with kitchen paper or your fingers.
How do you cook beets quickly?
Peel and cut them into small cubes, then simmer in a covered pan with a splash of water for about 15–20 minutes, until tender. For whole beets, boiling takes longer; keep the skins on and peel them after cooking to limit colour loss.
Can you eat beets raw?
Yes. Peel and finely grate or shave them into salads, slaws or sandwiches; a little lemon juice helps balance their earthy sweetness. Raw beet is firm, so thin slices are easier to eat than large chunks.
How do you store fresh beets?
Cut off the leafy tops, leaving a short stem, and keep the unwashed roots in a perforated bag in the fridge; they usually keep for a couple of weeks. Store the leaves separately and use them within a few days, as you would spinach.
What goes well with beets?
Their sweet, earthy flavour pairs well with sharp goat’s cheese, citrus, horseradish, dill, walnuts and lentils. Try them in a beetroot and goat’s cheese salad, or serve roasted beets with horseradish yoghurt.
Are beets and beet greens the same food?
They come from the same plant, but the root and leaves are cooked differently. Beet greens are tender enough to wilt like spinach, while the root is usually roasted, boiled or grated; beet greens provide far more vitamin K than the root.
How much folate do beets provide?
A typical 100 g beet provides 80 µg of folate. A medium beet weighing about 100 g is a handy portion to use in salads or as a side.
Why do beets turn your hands and cooking water red?
Beets contain water-soluble red pigments that leak out when the skin is damaged or the root is cut, colouring hands, boards and cooking water. Roast them whole with their skins on to keep more of the colour inside.
Source: USDA FoodData Central 169146 · per 100 g · carbohydrate per EU label, fibre excluded
