Beetroot nutrition: calories, carbs, GI, protein, fiber, fats
Beets, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Beetroot
Glycemic index ⓘ
Source: Check out our full article on Beetroot glycemic index https://www.sciencedirect.com/science/article/pii/S0002916522004944Check out our Glycemic index chart page for the full list.
|
64 (medium) |
Glycemic load | 4 (low) |
Calories ⓘ Calories per 100-gram serving | 43 |
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 6.76 grams |
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 beet (2" dia) (82 grams) |
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -5.4 (alkaline) |
Oxalates ⓘ https://www.tandfonline.com/doi/full/10.1080/10942910903326056 | 67mg |
Folate ⓘHigher in Folate content than 77% of foods
Folate, food ⓘHigher in Folate, food content than 76% of foods
Fiber ⓘHigher in Fiber content than 72% of foods
Vitamin C ⓘHigher in Vitamin C content than 70% of foods
Potassium ⓘHigher in Potassium content than 69% of foods
Beetroot calories (kcal)
Serving Size | Calories | Weight |
---|---|---|
Calories in 100 grams | 43 | |
Calories in 1 cup | 58 | 136 g |
Beetroot Glycemic index (GI)
Source:
Check out our full article on Beetroot glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944Check out our Glycemic index chart page for the full list.
Beetroot Glycemic load (GL)
Mineral coverage chart
Calcium:
16 mg of 1,000 mg
2%
Iron:
0.8 mg of 8 mg
10%
Magnesium:
23 mg of 420 mg
5%
Phosphorus:
40 mg of 700 mg
6%
Potassium:
325 mg of 3,400 mg
10%
Sodium:
78 mg of 2,300 mg
3%
Zinc:
0.35 mg of 11 mg
3%
Copper:
0.075 mg of 1 mg
8%
Manganese:
0.329 mg of 2 mg
14%
Selenium:
0.7 µg of 55 µg
1%
Choline:
6 mg of 550 mg
1%
Mineral chart - relative view
Potassium
325 mg
TOP 31%
Manganese
0.329 mg
TOP 43%
Magnesium
23 mg
TOP 50%
Sodium
78 mg
TOP 54%
Calcium
16 mg
TOP 61%
Copper
0.075 mg
TOP 66%
Iron
0.8 mg
TOP 67%
Zinc
0.35 mg
TOP 77%
Phosphorus
40 mg
TOP 80%
Selenium
0.7 µg
TOP 86%
Choline
6 mg
TOP 91%
Vitamin coverage chart
Vitamin A:
33 IU of 5,000 IU
1%
Vitamin E :
0.04 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
4.9 mg of 90 mg
5%
Vitamin B1:
0.031 mg of 1 mg
3%
Vitamin B2:
0.04 mg of 1 mg
3%
Vitamin B3:
0.334 mg of 16 mg
2%
Vitamin B5:
0.155 mg of 5 mg
3%
Vitamin B6:
0.067 mg of 1 mg
5%
Folate:
109 µg of 400 µg
27%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0.2 µg of 120 µg
0%
Vitamin chart - relative view
Folate
109 µg
TOP 23%
Vitamin C
4.9 mg
TOP 30%
Vitamin A
33 IU
TOP 54%
Vitamin B6
0.067 mg
TOP 73%
Vitamin B1
0.031 mg
TOP 81%
Vitamin B3
0.334 mg
TOP 83%
Vitamin B2
0.04 mg
TOP 84%
Vitamin B5
0.155 mg
TOP 84%
Vitamin K
0.2 µg
TOP 85%
Vitamin E
0.04 mg
TOP 92%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 3%
1.61 g of 50 g
3%
Fats:
Daily Value: 0%
0.17 g of 65 g
0%
Carbs:
Daily Value: 3%
9.56 g of 300 g
3%
Water:
Daily Value: 4%
87.58 g of 2,000 g
4%
Other:
1.08 g
Protein quality breakdown
Tryptophan:
19 mg of 280 mg
7%
Threonine:
47 mg of 1,050 mg
4%
Isoleucine:
48 mg of 1,400 mg
3%
Leucine:
68 mg of 2,730 mg
2%
Lysine:
58 mg of 2,100 mg
3%
Methionine:
18 mg of 1,050 mg
2%
Phenylalanine:
46 mg of 1,750 mg
3%
Valine:
56 mg of 1,820 mg
3%
Histidine:
21 mg of 700 mg
3%
Fat type information
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.032 g
Polyunsaturated fat:
0.06 g
Fiber content ratio for Beetroot
Sugar:
6.76 g
Fiber:
2.8 g
Other:
0 g
All nutrients for Beetroot per 100g
Nutrient | Value | DV% | In TOP % of foods | Comparison |
Calories | 43kcal | 2% | 90% | 1.1 times less than Orange |
Protein | 1.61g | 4% | 80% | 1.8 times less than Broccoli |
Fats | 0.17g | 0% | 89% | 195.9 times less than Cheddar Cheese |
Vitamin C | 4.9mg | 5% | 30% | 10.8 times less than Lemon |
Net carbs | 6.76g | N/A | 53% | 8 times less than Chocolate |
Carbs | 9.56g | 3% | 50% | 2.9 times less than Rice |
Cholesterol | 0mg | 0% | 100% | N/A |
Vitamin D | 0µg | 0% | 100% | N/A |
Iron | 0.8mg | 10% | 67% | 3.3 times less than Beef |
Calcium | 16mg | 2% | 61% | 7.8 times less than Milk |
Potassium | 325mg | 10% | 31% | 2.2 times more than Cucumber |
Magnesium | 23mg | 5% | 50% | 6.1 times less than Almond |
Sugar | 6.76g | N/A | 45% | 1.3 times less than Coca-Cola |
Fiber | 2.8g | 11% | 28% | 1.2 times more than Orange |
Copper | 0.08mg | 8% | 66% | 1.9 times less than Shiitake |
Zinc | 0.35mg | 3% | 77% | 18 times less than Beef |
Phosphorus | 40mg | 6% | 80% | 4.6 times less than Chicken meat |
Sodium | 78mg | 3% | 54% | 6.3 times less than White Bread |
Vitamin A | 33IU | 1% | 54% | 506.2 times less than Carrot |
Vitamin A RAE | 2µg | 0% | 68% | |
Vitamin E | 0.04mg | 0% | 92% | 36.5 times less than Kiwifruit |
Selenium | 0.7µg | 1% | 86% | |
Manganese | 0.33mg | 14% | 43% | |
Vitamin B1 | 0.03mg | 3% | 81% | 8.6 times less than Pea raw |
Vitamin B2 | 0.04mg | 3% | 84% | 3.3 times less than Avocado |
Vitamin B3 | 0.33mg | 2% | 83% | 28.7 times less than Turkey meat |
Vitamin B5 | 0.16mg | 3% | 84% | 7.3 times less than Sunflower seed |
Vitamin B6 | 0.07mg | 5% | 73% | 1.8 times less than Oat |
Vitamin B12 | 0µg | 0% | 100% | N/A |
Vitamin K | 0.2µg | 0% | 85% | 508 times less than Broccoli |
Folate | 109µg | 27% | 23% | 1.8 times more than Brussels sprout |
Trans Fat | 0g | N/A | 100% | N/A |
Saturated Fat | 0.03g | 0% | 89% | 218.3 times less than Beef |
Monounsaturated Fat | 0.03g | N/A | 87% | 306.2 times less than Avocado |
Polyunsaturated fat | 0.06g | N/A | 89% | 786.2 times less than Walnut |
Tryptophan | 0.02mg | 0% | 93% | 16.1 times less than Chicken meat |
Threonine | 0.05mg | 0% | 94% | 15.3 times less than Beef |
Isoleucine | 0.05mg | 0% | 94% | 19 times less than Salmon raw |
Leucine | 0.07mg | 0% | 94% | 35.8 times less than Tuna Bluefin |
Lysine | 0.06mg | 0% | 94% | 7.8 times less than Tofu |
Methionine | 0.02mg | 0% | 94% | 5.3 times less than Quinoa |
Phenylalanine | 0.05mg | 0% | 94% | 14.5 times less than Egg |
Valine | 0.06mg | 0% | 94% | 36.2 times less than Soybean raw |
Histidine | 0.02mg | 0% | 95% | 35.7 times less than Turkey meat |
Omega-3 - EPA | 0g | N/A | 100% | N/A |
Omega-3 - DHA | 0g | N/A | 100% | N/A |
Omega-3 - DPA | 0g | N/A | 100% | N/A |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 43
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
3%
Sodium 78mg
3%
Total Carbohydrate
10g
12%
Dietary Fiber
3g
Total Sugars g
Includes ? g Added Sugars
Protein
2g
Vitamin D
0mcg
0%
Calcium
16mg
2%
Iron
1mg
13%
Potassium
325mg
10%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Beetroot nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.