Calories in Beets or Beetroot,
Beet Nutrition Facts

How many calories in Beets? See below, the Beet calories for the different serving sizes. We provide you with the Beet nutrition facts and the health benefits of Beets to help you to lose weight and eat a healthy diet.

Beet covers a wide number of varieties including the Beetroot, Sugar Beet and Chard, but we’ll concentrate on the Red Beet or Beetroot. Beets are full of goodness. Whilst reasonably high in carbohydrates, about 10% of their content, they are a good source of fiber, folate (or folic acid), vitamin C, iron, magnesium, phosphorus, potassium and zinc.

Beets are thought to reduce blood pressure according to several studies. One study was recently published in the respected medical journal 'Hypertension'.  Other Beetroot benefits include lowering cholesterol and reducing the risk of cardiovascular disease.

We have several calorie tables below which cover the various ways beetroot is packaged - either raw, boiled, or canned. See our vegetable calories comparison chart to compare the Beet calories with the other calories in vegetables and to aid in the creation of your diet plan.

Our last table details the nutrients that are in beets for both raw and cooked. You'll notice s a slight reduction in the nutrients when the beets are boiled. We have also included the recommended daily allowance (RDI) for each nutrient.

Also, have a look how nutritious Beetroot is in comparison to the other vegetable nutrition facts.

All our calorie and nutrition information is sourced from the US Department of Agriculture.

Calories in Beets, raw

Refuse: 33% (Parings and part tops)
Scientific Name: Beta vulgaris

Serving Size	Calories per Serving
100 grams	43 kcal (180 kJ)
1 cup, 136 grams	58 kcal (245 kJ)
Calories in a Beet: 1 beet (2" dia), 82 grams	35 kcal (148 kJ)

Beets, cooked, boiled, drained

Refuse: 0%

Serving Size	Calories per Serving
100 grams	44 kcal (184 kJ)
0.5 cup slices, 85 grams	37 kcal (156 kJ)
2 beets (2" dia, sphere), 100 grams	44 kcal (184 kJ)

Beets, cooked, boiled. drained, with salt

Refuse: 0%

Serving Size	Calories per Serving
100 grams	44 kcal (186 kJ)
0.5 cup slices, 85 grams	37 kcal (158 kJ)
2 beets (2" dia, sphere), 100 grams	44 kcal (186 kJ)

Beets, canned, drained solids

Refuse: 0%

Serving Size	Calories per Serving
100 grams	31 kcal (131 kJ)
1 cup, diced, 157 grams	49 kcal (206 kJ)
1 cup, shredded, 195 grams	60 kcal (255 kJ)
1 cup, slices, 170 grams	53 kcal (223 kJ)
1 cup, whole, 163 grams	51 kcal (214 kJ)
1 slice, 8 grams	2 kcal (10 kJ)
1 beet, 24 grams	7 kcal (31 kJ)
1 can (303 x 406), 294 grams	91 kcal (385 kJ)

Source: USDA National Nutrient Database for Standard Reference

Beet Nutrition

Beet nutritional value per 100 g (3.5 oz) Scientific Name: Beta vulgaris
Proximates:
Beet Nutrients	Beets, raw	Beets, cooked, boiled, drained, without salt
Water	87.58 g	90.17 g
Energy	180 kJ (41 kcal)	147 kJ (35 kcal)
Protein	1.61 g	0.76 g
Carbohydrates	9.56 g	8.22 g
Total Fat:	0.17 g	0.18 g
Fiber	2.8 g	3.0 g
Sugars, total	6.76 g	3.45 g
Cholesterol	0 mg	0 g
Minerals:
Calcium, Ca	16 mg (1.6%)	16 mg (1.6%)
Iron, Fe	0.80 mg (4.44%)	0.79 mg (4.4%)
Magnesium, Mg	23 mg (5.75%)	23 mg (5.75%)
Phosphorus, P	40 mg (4%)	38 mg (3.8%)
Potassium, K	320 mg (6.9%)	305 mg (6.5%)
Sodium, Na	78 mg (3.25%)	77 mg (3.21%)
Zinc, Zn	0.35 mg (2.3%)	0.35 mg (2.3%)
Copper, Cu	0.075 mg (3.75%)	0.074 mg (3.7%)
Manganese, Mn	0.329 mg (16%)	0.326 mg (16%)
Selenium, Se	0.7 mcg (1%)	0.7 mcg (1%)
Vitamins:
Vitamin C	4.9 mg (8.2%)	3.6 mg (6%)
Thiamin (Vit. B1)	0.031 mg (2.1%)	0.027 mg (1.8%)
Riboflavin (Vit. B2)	0.04 mg (2.35%)	0.04 mg (2.35%)
Niacin (Vit. B3)	0.334 mg (1.7%)	0.331 mg (1.66%)
Pantothenic acid (B5)	0.155 mg (1.6%)	0.145 mg (1.45%)
Vitamin B6	0.067 mg (3.4%)	0.067 mg (3.35%)
Folate (Vit. B9)	109 mcg (27%)	80 mcg (20%)
Vitamin A	33 iu (0.09%)	35 iu (0.1%)
Vitamin E	0.04 mg (5.3%)	0.04 mg (5.3%)
Vitamin K	0.2 mcg (0.25%)	0.2 mcg (0.25%)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.

Source: USDA National Nutrient Database for Standard Reference

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