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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

Beetroot
Glycemic index ⓘ Source:
Check out our full article on Beetroot glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check 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
TOP 23% Folate ⓘHigher in Folate content than 77% of foods
TOP 24% Folate, food ⓘHigher in Folate, food content than 76% of foods
TOP 28% Fiber ⓘHigher in Fiber content than 72% of foods
TOP 30% Vitamin C ⓘHigher in Vitamin C content than 70% of foods
TOP 31% 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/S0002916522004944
Check out our Glycemic index chart page for the full list.
64

Beetroot Glycemic load (GL)

4

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 30% 17% 18% 29% 11% 10% 25% 43% 4% 4%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
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

2% 10% 85% 2%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 21% 14% 11% 8% 9% 6% 8% 10% 9%
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

23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g

Fiber content ratio for Beetroot

71% 29%
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 OrangeOrange
Protein 1.61g 4% 80% 1.8 times less than BroccoliBroccoli
Fats 0.17g 0% 89% 195.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 4.9mg 5% 30% 10.8 times less than LemonLemon
Net carbs 6.76g N/A 53% 8 times less than ChocolateChocolate
Carbs 9.56g 3% 50% 2.9 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.8mg 10% 67% 3.3 times less than BeefBeef
Calcium 16mg 2% 61% 7.8 times less than MilkMilk
Potassium 325mg 10% 31% 2.2 times more than CucumberCucumber
Magnesium 23mg 5% 50% 6.1 times less than AlmondAlmond
Sugar 6.76g N/A 45% 1.3 times less than Coca-ColaCoca-Cola
Fiber 2.8g 11% 28% 1.2 times more than OrangeOrange
Copper 0.08mg 8% 66% 1.9 times less than ShiitakeShiitake
Zinc 0.35mg 3% 77% 18 times less than BeefBeef
Phosphorus 40mg 6% 80% 4.6 times less than Chicken meatChicken meat
Sodium 78mg 3% 54% 6.3 times less than White BreadWhite Bread
Vitamin A 33IU 1% 54% 506.2 times less than CarrotCarrot
Vitamin A RAE 2µg 0% 68%
Vitamin E 0.04mg 0% 92% 36.5 times less than KiwifruitKiwifruit
Selenium 0.7µg 1% 86%
Manganese 0.33mg 14% 43%
Vitamin B1 0.03mg 3% 81% 8.6 times less than Pea rawPea raw
Vitamin B2 0.04mg 3% 84% 3.3 times less than AvocadoAvocado
Vitamin B3 0.33mg 2% 83% 28.7 times less than Turkey meatTurkey meat
Vitamin B5 0.16mg 3% 84% 7.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.07mg 5% 73% 1.8 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.2µg 0% 85% 508 times less than BroccoliBroccoli
Folate 109µg 27% 23% 1.8 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.03g 0% 89% 218.3 times less than BeefBeef
Monounsaturated Fat 0.03g N/A 87% 306.2 times less than AvocadoAvocado
Polyunsaturated fat 0.06g N/A 89% 786.2 times less than WalnutWalnut
Tryptophan 0.02mg 0% 93% 16.1 times less than Chicken meatChicken meat
Threonine 0.05mg 0% 94% 15.3 times less than BeefBeef
Isoleucine 0.05mg 0% 94% 19 times less than Salmon rawSalmon raw
Leucine 0.07mg 0% 94% 35.8 times less than Tuna BluefinTuna Bluefin
Lysine 0.06mg 0% 94% 7.8 times less than TofuTofu
Methionine 0.02mg 0% 94% 5.3 times less than QuinoaQuinoa
Phenylalanine 0.05mg 0% 94% 14.5 times less than EggEgg
Valine 0.06mg 0% 94% 36.2 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 95% 35.7 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 43
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.