Beets, cooked, boiled, drained
* 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 | 3.6 MG | 4% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 80 UG | 20% | |
| Choline, total | 6.3 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 2 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 | 16 MG | 1% | |
| Iron, Fe | 0.8 MG | 4% | |
| Magnesium, Mg | 23 MG | 5% | |
| Phosphorus, P | 38 MG | 3% | |
| Potassium, K | 305 MG | 6% | |
| Sodium, Na | 77 MG | 3% | |
| Zinc, Zn | 0.4 MG | 3% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.3 MG | 14% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in calories (44 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Folate, total (20% DV).
About Beets, cooked, boiled, drained
These vibrant root vegetables are a powerhouse of essential nutrients and antioxidants. When prepared by boiling and draining, they retain much of their nutritional value while becoming tender and sweet. Rich in folate, manganese, and potassium, they support heart health and help regulate blood pressure. The deep red color comes from betalains, unique phytonutrients with anti-inflammatory and detoxification properties. Their natural nitrates may also enhance athletic performance by improving blood flow and oxygen utilization.
In the kitchen, these versatile vegetables can be enjoyed in numerous ways. After boiling, they can be sliced into salads, blended into smooth soups, or simply seasoned with a drizzle of olive oil and a sprinkle of salt. They pair exceptionally well with tangy cheeses like goat cheese or feta, as well as with citrus fruits and nuts. For those looking to incorporate more vegetables into their diet, they can be pureed into dips or added to baked goods for natural sweetness and moisture. Their earthy flavor also complements grains like quinoa or farro in hearty salads, making them a valuable addition to both everyday meals and special occasions.
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