Beets (canned, regular pack, solids and liquids) nutrition facts
Per 1 cup · 246 g
of a 2,000 cal day
- Protein1.8g9% of calories
- Carbs18g89% of calories
- Fat0.2g2% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Beets (canned, regular pack, solids and liquids) (1 cup, 246 g) has 74 calories, with 1.8 g of protein, 18 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (89% of calories). It is high in iron (22% DV) and manganese (44% DV).
High in
20%+ of the daily value
- Iron22%
- Manganese44%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin B610%
- Folate (B9)18%
- Magnesium11%
- Copper12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (246 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.5 μg | 0% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 0.4 mg | 2% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 71 μg | 18% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 44 mg | 4% |
| Iron | 2 mg | 22% |
| Potassium | 391 mg | 8% |
| Magnesium | 44 mg | 11% |
| Phosphorus | 37 mg | 5% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 12% |
| Manganese | 1 mg | 44% |
| Selenium | 0.2 μg | 0% |
Full breakdown · 36 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 34 μg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 65 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Sucrose | 13 g | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Fresh Gourmet Beets, Crispy, Balsamic571
- Love Beets Beets, Sliced59
- Love Beets Cooked Beets, Organic47
- Beets (cooked, boiled, drained, salted)44
- Beets (raw)43
- Beets (canned, drained)31
- Beets (canned, regular pack, solids and liquids)30
Similar foods
Burning 74 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 14minWalking (3.5 mph)
- 9minCycling (moderate)
- 6minRunning (6 mph)
- 10minSwimming laps
Common questions
How many calories are in Beets (canned, regular pack, solids and liquids)?
One serving of Beets (canned, regular pack, solids and liquids) (1 cup) has 74 calories, which works out to 30 calories per 100 g. That is about 3.7% of a 2,000-calorie day.
Are Beets (canned, regular pack, solids and liquids) high in protein?
Not especially. It has 1.8 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Beets (canned, regular pack, solids and liquids) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 89% 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 (canned, regular pack, solids and liquids)?
352 mg per serving.
How much sugar is in Beets (canned, regular pack, solids and liquids)?
16 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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