Beets (cooked, boiled, drained, salted) nutrition facts
Per 1 cup slices · 170 g
of a 2,000 cal day
- Protein2.9g14% of calories
- Carbs17g83% of calories
- Fat0.3g3% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Beets (cooked, boiled, drained, salted) (1 cup slices, 170 g) has 75 calories, with 2.9 g of protein, 17 g of carbohydrates and 0.3 g of fat. Most of its energy comes from carbs (83% of calories). It is high in folate (b9) (34% DV) and manganese (24% DV). Keep an eye on sodium, which provides 21% of the daily value.
High in
20%+ of the daily value
- Folate (B9)34%
- Manganese24%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Iron17%
- Potassium11%
- Copper14%
Watch
20%+ of the daily value
- Sodium21%
Vitamins & minerals
Amounts for 1 cup slices (170 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 3 μg | 0% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.3 μg | 0% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 136 μg | 34% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 5% |
| Choline | 11 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 27 mg | 3% |
| Iron | 1 mg | 17% |
| Potassium | 519 mg | 11% |
| Magnesium | 39 mg | 9% |
| Phosphorus | 65 mg | 9% |
| Zinc | 1 mg | 5% |
| Copper | 0.1 mg | 14% |
| Manganese | 1 mg | 24% |
| Selenium | 1 μg | 2% |
Full breakdown · 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 36 μg | — |
| Cystine | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 75 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)
- 11minSwimming laps
Common questions
How many calories are in Beets (cooked, boiled, drained, salted)?
One serving of Beets (cooked, boiled, drained, salted) (1 cup slices) has 75 calories, which works out to 44 calories per 100 g. That is about 3.7% of a 2,000-calorie day.
Are Beets (cooked, boiled, drained, salted) high in protein?
Not especially. It has 2.9 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 (cooked, boiled, drained, salted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 83% 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 (cooked, boiled, drained, salted)?
485 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Beets (cooked, boiled, drained, salted)?
14 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
