⏱ 65 min totalMediterranean Beats with Garlic
Per 1 serving · 215 g · 5 ingredients
of a 2,000 cal day
- Protein3.4g9% of calories
- Carbs20g51% of calories
- Fat7.1g40% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Mediterranean Beats with Garlic (215 g) has 150 calories, with 3.4 g of protein, 20 g of carbohydrates and 7.1 g of fat. Most of its energy comes from carbs (51% of calories). It is high in dietary fiber (21% DV), folate (b9) (56% DV) and iron (22% DV).
High in
20%+ of the daily value
- Dietary fiber21%
- Folate (B9)56%
- Iron22%
- Manganese30%
Good source of
10–19% of the daily value
- Vitamin C12%
- Vitamin B612%
- Potassium14%
- Magnesium11%
- Phosphorus12%
- Copper17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Cook the beets: place them in a pot. Add water ( make sure the beets are fully covered with water). Bring the water to a boil and cook the beets until you can easily pierce them with a fork. It may take over one hour depending on the size of the beets. Note that the beets might stain the pot. Cool the beets before handling as they will be very hot.
- 2
After beets are cooked, peel and chop them into bite-size pieces. Place them in a bowl. Add chopped garlic, olive oil and chopped cilantro. Sprinkle with salt. Enjoy!
Vitamins & minerals
Amounts for 1 serving (215 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 12 μg | 1% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 224 μg | 56% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 37 mg | 4% |
| Iron | 2 mg | 22% |
| Potassium | 681 mg | 14% |
| Magnesium | 48 mg | 11% |
| Phosphorus | 85 mg | 12% |
| Zinc | 1 mg | 7% |
| Copper | 0.2 mg | 17% |
| Manganese | 1 mg | 30% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 128 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 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 | 5 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| 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 | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 150 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 28minWalking (3.5 mph)
- 18minCycling (moderate)
- 13minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Mediterranean Beats with Garlic?
One serving of Mediterranean Beats with Garlic (1 serving) has 150 calories, which works out to 70 calories per 100 g. That is about 7.5% of a 2,000-calorie day.
Is Mediterranean Beats with Garlic high in protein?
Not especially. It has 3.4 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.
Is Mediterranean Beats with Garlic keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mediterranean Beats with Garlic?
199 mg per serving.
How much sugar is in Mediterranean Beats with Garlic?
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.
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