Beets (raw) nutrition facts
Beta vulgaris
100 grams of beets, raw contain 43 calories, 1.6 g of protein, 9.6 g of carbohydrates and 0.2 g of fat. It is an excellent source of folate (27% DV). Most of its calories (83%) come from carbs.
Nutrition Facts
Calories43
% Daily Value*
Total fat 0.17 g0%
Saturated fat 0.03 g0%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 78 mg3%
Total carbohydrate 9.56 g3%
Dietary fiber 2.8 g10%
Total sugars 6.76 g
Protein 1.61 g3%
Vitamin D 0 µg0%
Calcium 16 mg1%
Iron 0.8 mg4%
Potassium 325 mg7%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Protein 14%Carbs 83%Fat 3%
43calories
1.61 gprotein
9.56 gcarbs
0.17 gfat
Values shown for 100 g.
Rich in
- Folate27%
- Manganese14%
- Dietary fiber10%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin C | 4.9 mg | 5% |
| Vitamin E | 0.04 mg | 0% |
| Vitamin K | 0.2 µg | 0% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 0.33 mg | 2% |
| Pantothenic acid (B5) | 0.16 mg | 3% |
| Vitamin B6 | 0.07 mg | 4% |
| Folate | 109 µg | 27% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 6 mg | 1% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 16 mg | 1% |
| Iron | 0.8 mg | 4% |
| Potassium | 325 mg | 7% |
| Magnesium | 23 mg | 5% |
| Phosphorus | 40 mg | 3% |
| Zinc | 0.35 mg | 3% |
| Copper | 0.08 mg | 8% |
| Manganese | 0.33 mg | 14% |
| Selenium | 0.7 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.03 g | - |
| Polyunsaturated fat | 0.06 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 87.6 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Beets (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 43 | 63.7 | -32% |
| Protein | 1.61 g | 2.82 g | -43% |
| Total carbohydrate | 9.56 g | 12.5 g | -23% |
| Total fat | 0.17 g | 1.01 g | -83% |
| Dietary fiber | 2.8 g | 3 g | -7% |
| Total sugars | 6.76 g | 3.34 g | +102% |
| Sodium | 78 mg | 157 mg | -50% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 169145. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.