Beets, raw
* 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 | 4.9 MG | 5% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 109 UG | 27% | |
| Choline, total | 6 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 | 40 MG | 3% | |
| Potassium, K | 325 MG | 7% | |
| Sodium, Na | 78 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 (43 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (2.8g per 100g).
- Good source of Folate, total (27% DV).
About Beets, raw
This vibrant root vegetable is known for its deep red-purple hue and earthy, slightly sweet flavor. It's low in calories yet packed with essential nutrients, making it a favorite among health-conscious eaters. A 100-gram serving provides about 2.8 grams of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. Beets are also a good source of folate, manganese, and potassium, and they contain natural nitrates that may help improve blood flow and lower blood pressure. Their carbohydrate content is moderate, mainly from natural sugars, so they can be a satisfying yet nutritious addition to a balanced diet.
In the kitchen, beets are incredibly versatile. They can be enjoyed raw, grated into salads for a crunchy, colorful boost, or blended into smoothies for a nutrient-rich drink. Cooking methods like roasting, steaming, or boiling bring out their natural sweetness and soften their texture, making them ideal for side dishes, soups like borscht, or even as a base for vibrant dips. Pickling is another popular way to preserve and enjoy their tangy flavor. Whether eaten raw or cooked, this vegetable adds both nutrition and a striking visual appeal to meals.
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