Beets Nutrition Facts and Health Benefits (2024)

Beets are a relative to chard and spinach. But unlike chard and spinach, we consume both the beetroot and the beet greens. Each part of the beet plant has its own nutrition profile.

The beet greens are considered a non-starchy vegetable and contain very little carbohydrate, whereas the beet bulb is starchier and therefore higher in carbs and fiber. Each part of the vegetable contains different vitamins and minerals.

Beet Nutrition Facts

One cup of raw red beetroot (136g) provides 58 calories, 2.2g of protein, 13g of carbohydrates, and 0.2g of fat.Beets are an excellent source of vitamin C, fiber, and potassium. The following beet nutrition facts are provided by the USDA.

Beetroot Nutrition Highlights

Beets are good for you due to their high fiber, vitamin, and mineral content. They are a low-calorie and filling food, helping with weight balance while providing essential nutrients.

In one cup of cooked beets, you'll get 12% of your daily fiber, and 7% each of daily vitamin C, iron, and vitamin B6. You also will be taking in 34% of your daily folate, 11% daily potassium, and 9% of your daily magnesium. Below is information on the nutrition of raw beets.

Carbs

One cup of raw beets contains about the same amount of calories and carbohydrates as one serving of fruit. The carbohydrates in beets come from both naturally occurring sugar (9.2 grams per 1 cup serving) and dietary fiber (just under 4 grams per serving). Fiber helps to regulate blood sugars, increases feelings of fullness, and can help lower blood cholesterol.

The estimated glycemic index of beets is 64, making it a high glycemic food. However, the glycemic load (which factors in serving size) is only 4; a GL under 4 is considered low.

Fats

There is almost no fat in a single serving of beets. The small amount of fat is polyunsaturated fat, which is considered a healthy fat. Keep in mind that preparation methods may add fat to beets. If you roast beets using olive oil, for example, you'll consume more fat.

Protein

Beets are not a high-protein food, but you will get a small boost of the important macronutrient when you consume a single serving of beets. Each cup provides just over 2 grams.

Vitamins and Minerals

Beets are a solid source of folate, manganese, and potassium. Folate is important for DNA synthesis and preventing neural tube defects in pregnancy, while manganese is a component of antioxidant enzymes and helps break down glucose and proteins. Potassium may help to reduce blood pressure.

Calories

One cup of raw red beetroot (136g) provides 58 calories, 83% of which come from carbs, 13% from protein, and 4% from fat.

Beet Nutrition and Health Benefits

The beet's leaves offer the same nutritional value as other dark leafy greens, such as chard and spinach: They're low in carbohydrates and packed with many useful vitamins and minerals. But beetroot also has a lot to offer.

Fights Inflammation

Beets contain phytonutrients called betalains, which give them their reddish-purple hue and provide antioxidants. These compounds help to reduce inflammation in the body and fight cell damage.

Improves Endurance

A research analysis found that those who drank beet juice prior to exercise exercised longer, showing increased cardiorespiratory endurance. This isbecause of how the nitrates in beets turn into nitric acid, a process that mayreduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise.

Reduces Blood Pressure

Beetroot juice has also been shown to help lower blood pressure in people with hypertension. Again, it is the nitrates in beets that seem to be responsible for this beneficial effect.

Improves Cognitive Function

A study of older adults concluded that a diet high in nitrates may also help improve blood flow to the brain, which boosts cognitive health and functioning. Another study of people with type 2 diabetes showed an increase in reaction time (an indicator of cognitive performance) in people who consumed beet juice.

Allergies

Beets are likely safe when consumed in amounts typically served in meals. Allergic reactions to beets are rare.

Adverse Effects

The pigment in beets can leak into your bowels after eating them. If you are otherwise feeling healthy and notice a red tint in your urine or stool after consuming beets, you shouldn't worry. If you feel sick orthe coloring does not go away, contact your physician immediately, as changes in the color of stool can be an indicator of an internal issue.

Beets contain oxalic acid, which when combined with calcium and/or vitamin C can form oxalates. Excessive amounts of oxalates in the body can lead to urinary tract infections, kidney stones, and even kidney failure. If you have kidney disease or are on a low-oxalate diet for another reason, your doctor may recommend limiting your consumption of beets (especially their greens).

Beet Varieties

Beetroots are usually red to deep purple, but there are other varieties, including golden and white beets. Some people find the flavor of golden beets to be sweeter and less earthy than red beets. The antioxidants in variously colored beets differ slightly, but all beets have similar nutritional value.

When Beets Are Best

Beetsare available all year, but their peak season runs from March to October. Choose beets that are small to medium-sized and feel firm with smooth skin. Avoid beets with hairy root tips—these may be tough. Look at the greens when choosing your beets. Fresh beets will have perky, crisp greens.

When you cook beets, they will have a little more sodium than raw beets. They also have more sugar than raw beets (about 13.5g per cup for cooked vs. 9g per cup for raw). You can also buy jarred, canned, and pickled beets. Canned beets have a little less protein, fiber, and sugar than fresh.

Pickled beets are also popular and have different nutritional values. According to the USDA, pickled beets have about 110 calories, 0.1g of fat, 252mg sodium, 27.5g of carbs, 0.8g of fiber, 11g of sugars, and 0.8g of protein per cup.

Storage and Food Safety

Store fresh greens and roots separately, cutting the greens an inch or two above where they attach to the root. Avoid washing fresh beets until you are ready to use them, and store in the refrigerator in an airtight plastic bag. The greens will keep for a few days and the roots for two to three weeks.

How to Prepare Beets

Beets are a versatile food that can be made in a variety of ways. Shave or grate raw beets into salads or smoothies, or roast, sauté, steam, boil, or grill them to complement your meal. To maximize beet nutrition benefits, use the bulb and the greens. Beets are also a primary ingredient in many red powders, which you can use as a nutritional supplement.