Beets (raw) nutrition facts
Per 1 beet · 82 g
of a 2,000 cal day
- Protein1.3g14% of calories
- Carbs7.8g84% of calories
- Fat0.1g2% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Beets (raw) (1 beet, 82 g) has 35 calories, with 1.3 g of protein, 7.8 g of carbohydrates and 0.1 g of fat. Most of its energy comes from carbs (84% of calories). It is high in folate (b9) (22% DV).
High in
20%+ of the daily value
- Folate (B9)22%
Good source of
10–19% of the daily value
- Manganese12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 beet (82 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0.2 μg | 0% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.1 mg | 4% |
| Folate (B9) | 89 μg | 22% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 3% |
| Choline | 5 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 13 mg | 1% |
| Iron | 1 mg | 8% |
| Potassium | 267 mg | 6% |
| Magnesium | 19 mg | 4% |
| Phosphorus | 33 mg | 5% |
| Zinc | 0.3 mg | 3% |
| Copper | 0.1 mg | 7% |
| Manganese | 0.3 mg | 12% |
| Selenium | 1 μg | 1% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 16 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
53 calBeets (canned, drained)1 cup slices+18 cal
75 calBeets (cooked, boiled, drained, salted)1 cup slices+40 cal
40 calFresh Gourmet Beets, Crispy, Balsamic1 ½ tbsp+5 cal
45 calLove Beets Cooked Beets, Organic½ cup+10 cal
50 calLove Beets Beets, Sliced½ cup+15 cal
45 calLove Beets Organic Cooked Beets½ cup+10 cal
Burning 35 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 7minWalking (3.5 mph)
- 4minCycling (moderate)
- 3minRunning (6 mph)
- 5minSwimming laps
Common questions
How many calories are in Beets (raw)?
One serving of Beets (raw) (1 beet) has 35 calories, which works out to 43 calories per 100 g. That is about 1.8% of a 2,000-calorie day.
Are Beets (raw) high in protein?
Not especially. It has 1.3 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Beets (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 84% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Beets (raw)?
64 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Beets (raw)?
5.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
