11 forms & preparations
Dietary labels are inferred automatically from Beets, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 41/100
How many beneficial nutrients Beets, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Beets, raw come from — the split across carbs, fat & protein.
79% from carbs
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Carbs 79%8.8 g per serving
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Fat 6%0.3 g per serving
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Protein 15%1.7 g per serving
What Beets, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 8.8 g | |
| Dietary Fiber | 3.1 g | |
| Total Sugars | 6.8 g | — |
| Sucrose | 4.3 g | — |
| Glucose | 0.3 g | — |
| Fructose | 0.5 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.3 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 5.0 mg | — |
| Omega-6 Fatty Acids | 55.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 26.0 mg | — |
| Stearic Acid | 1.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 32.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 55.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.7 g | |
| Histidine | 21.0 mg | — |
| Isoleucine | 48.0 mg | — |
| Leucine | 68.0 mg | — |
| Lysine | 58.0 mg | — |
| Methionine | 18.0 mg | — |
| Phenylalanine | 46.0 mg | — |
| Threonine | 47.0 mg | — |
| Tryptophan | 19.0 mg | — |
| Valine | 56.0 mg | — |
| Alanine | 60.0 mg | — |
| Arginine | 42.0 mg | — |
| Aspartic Acid | 116.0 mg | — |
| Cystine | 19.0 mg | — |
| Glutamic Acid | 428.0 mg | — |
| Glycine | 31.0 mg | — |
| Proline | 42.0 mg | — |
| Serine | 59.0 mg | — |
| Tyrosine | 38.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 2.0 mcg | |
| Vitamin C | 4.9 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.0 mg | |
| Vitamin K | 0.2 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.3 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 109.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 6.0 mg | |
| Betaine | 128.7 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 16.0 mg | |
| Iron | 0.8 mg | |
| Magnesium | 23.0 mg | |
| Phosphorus | 40.0 mg | |
| Potassium | 341.5 mg | |
| Sodium | 111.6 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.3 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 25.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.1 g | — |
About Beets, raw
Beets — beetroot — are the deep crimson root vegetable with an earthy, distinctly sweet flavor. Roasted, boiled, pickled or grated raw into salads, they stain everything they touch a vivid magenta, thanks to the pigments that also give them much of their character.
They're a little higher in natural sugar than most vegetables, which is what makes them so sweet, and a good source of folate, fiber, manganese and potassium. Beets are best known for their dietary nitrates, which the body converts to compounds that relax blood vessels — the reason beetroot juice has become popular with endurance athletes.
Earthy, sweet and richly colored, beets are as good for a salad as for a smoothie — and a harmless heads-up: they can turn urine and stools pink, which catches plenty of people by surprise.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Beets, raw?
There are 45 calories in 100 g of Beets, raw, or about 37 calories in 1 beet (2" dia) (82 g).
How much protein is in Beets, raw?
Beets, raw contains 1.7 g of protein per 100 g.
How many carbs are in Beets, raw?
Beets, raw has 8.8 g of carbohydrates per 100 g.
How much fat is in Beets, raw?
Beets, raw provides 0.3 g of total fat per 100 g.
What is Beets, raw a good source of?
Beets, raw is an excellent source of Folate (B9) (27% DV) and a good source of Copper, Manganese and Dietary Fiber (per 100 g). Daily Values are based on a 2,000-calorie diet.
