Beets, canned, regular pack, 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 | 7.2 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) | 0.2 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 18 MG | 1% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 18 MG | 4% | |
| Phosphorus, P | 15 MG | 1% | |
| Potassium, K | 159 MG | 3% | |
| Sodium, Na | 143 MG | 6% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.4 MG | 18% | |
| Selenium, Se | 0.1 UG | 0% |
Nutrition Highlights
- Very low in calories (30 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
About Beets, canned, regular pack, solids and liquids
These vibrant root vegetables, when preserved in a can, offer a convenient and nutritious option for adding color and flavor to meals. Packed in their own juices or a light brine, they retain much of their natural sweetness and earthy taste. A 100-gram serving contains just 30 calories, making them a low-calorie addition to any diet. They provide a modest amount of protein at 0.7 grams and are a source of dietary fiber, with 1.2 grams per serving, which supports digestive health. The carbohydrate content is 7.1 grams, primarily from natural sugars, while the fat content is negligible at 0.1 grams. Their rich red-purple hue is due to betalains, antioxidants that may offer anti-inflammatory benefits.
In the kitchen, these preserved beets are incredibly versatile. They can be sliced and added to salads for a pop of color and sweetness, blended into smoothies for a nutrient boost, or pureed into soups and dips. They also work well in grain bowls, sandwiches, or as a side dish when simply warmed and seasoned. Because they are pre-cooked, they save time and effort, making them ideal for quick meals or meal prep. For those mindful of sodium intake, it's worth noting that canned varieties may contain added salt, so rinsing before use can help reduce sodium levels. Overall, they are a practical, nutrient-rich ingredient that fits easily into a balanced diet.
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