Beets, canned, no salt added, solids and liquids
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 2.8 MG | 3% | |
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.2 MG | 1% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 3% | |
| Folate, total | 29 UG | 7% | |
| Choline, total | 6.9 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.1 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 13 MG | 1% | |
| Iron, Fe | 0.6 MG | 4% | |
| Magnesium, Mg | 16 MG | 4% | |
| Phosphorus, P | 16 MG | 1% | |
| Potassium, K | 142 MG | 3% | |
| Sodium, Na | 21 MG | 1% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 11% | |
| Manganese, Mn | 0.2 MG | 10% | |
| Selenium, Se | 0.5 UG | 1% |
Nutrition Highlights
- Very low in calories (28 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
About Beets, canned, no salt added, solids and liquids
This vibrant root vegetable, available in convenient canned form, offers a wealth of nutrients in a low-calorie package. The canning process, particularly when no salt is added, helps preserve its natural sweetness and many of its beneficial compounds. A significant source of dietary fiber aids in digestive health, while the carbohydrate content provides a moderate energy boost. Beets are also known for their rich antioxidant content, including betalains, which contribute to their deep red color and may help protect cells from damage. The presence of potassium can support healthy blood pressure, and the low fat content makes them a heart-healthy choice.
Canned beets, especially those packed in their own juices without added salt, are incredibly versatile in the kitchen. They can be enjoyed straight from the can as a quick and easy side dish. The liquid from the can also contains valuable nutrients and can be incorporated into smoothies or used as a natural food coloring agent. Consider adding them to salads for a burst of color and earthy flavor, or pureeing them into soups for a creamy texture and added nutrients. They are a welcome addition to any diet seeking to increase vegetable intake and boost overall health.
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