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 Beetroot

Calories in Beets, raw

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

Serving Size

Calories per Serving

100 grams43 kcal (180 kJ)
1 cup, 136 grams58 kcal (245 kJ)
Calories in a Beet: 1 beet (2" dia), 82 grams35 kcal (148 kJ)

Beets, cooked, boiled, drained

Refuse: 0%

Serving Size

Calories per Serving

100 grams44 kcal (184 kJ)
0.5 cup slices, 85 grams37 kcal (156 kJ)
2 beets (2" dia, sphere), 100 grams44 kcal (184 kJ)

Beets, cooked, boiled. drained, with salt

Refuse: 0%

Serving Size

Calories per Serving

100 grams44 kcal (186 kJ)
0.5 cup slices, 85 grams37 kcal (158 kJ)
2 beets (2" dia, sphere), 100 grams44 kcal (186 kJ)

Beets, canned, drained solids

Refuse: 0%

Serving Size

Calories per Serving

100 grams31 kcal (131 kJ)
1 cup, diced, 157 grams49 kcal (206 kJ)
1 cup, shredded, 195 grams60 kcal (255 kJ)
1 cup, slices, 170 grams53 kcal (223 kJ)
1 cup, whole, 163 grams51 kcal (214 kJ)
1 slice, 8 grams2 kcal (10 kJ)
1 beet, 24 grams7 kcal (31 kJ)
1 can (303 x 406), 294 grams91 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 NutrientsBeets, rawBeets, cooked,
boiled, drained,
without salt
Water87.58 g90.17 g
Energy180 kJ (41 kcal)147 kJ (35 kcal)
Protein1.61 g0.76 g
Carbohydrates9.56 g8.22 g
Total Fat:0.17 g0.18 g
Fiber2.8 g3.0 g
Sugars, total6.76 g3.45 g
Cholesterol0 mg0 g
Minerals:
Calcium, Ca16 mg (1.6%)16 mg (1.6%)
Iron, Fe0.80 mg (4.44%)0.79 mg (4.4%)
Magnesium, Mg23 mg (5.75%)23 mg (5.75%)
Phosphorus, P40 mg (4%)38 mg (3.8%)
Potassium, K320 mg (6.9%)305 mg (6.5%)
Sodium, Na78 mg (3.25%)77 mg (3.21%)
Zinc, Zn0.35 mg (2.3%)0.35 mg (2.3%)
Copper, Cu0.075 mg (3.75%)0.074 mg (3.7%)
Manganese, Mn0.329 mg (16%)0.326 mg (16%)
Selenium, Se0.7 mcg (1%)0.7 mcg (1%)
Vitamins:
Vitamin C4.9 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 B60.067 mg (3.4%)0.067 mg (3.35%)
Folate (Vit. B9)109 mcg (27%)80 mcg (20%)
Vitamin A33 iu (0.09%)35 iu (0.1%)
Vitamin E0.04 mg (5.3%)0.04 mg (5.3%)
Vitamin K0.2 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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