Beetroot nutrition: calories, carbs, GI, protein, fiber, fats
Beets, raw
Top nutrition facts for Beetroot
| Calories ⓘ Calories for selected serving | 58 kcal |
|
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) |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 9 grams |
| Default serving size ⓘ Serving sizes are mostly 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 | 91 mg |
Beetroot calories (kcal)
| Calories for different serving sizes of beetroot | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 43 | |
| Calories in 1 cup | 58 | 136 g |
| Calories for different varieties of beetroot | Calories | Weight |
|---|---|---|
| Beets, raw (this food) | 43 | 100 g |
| Beets, canned, no salt added, solids and liquids | 28 | 100 g |
| Beets, canned, regular pack, solids and liquids | 30 | 100 g |
| Beets, canned, drained solids | 31 | 100 g |
| Beets, cooked, boiled, drained | 44 | 100 g |
| Beets, cooked, boiled. drained, with salt | 44 | 100 g |
| Beets, pickled, canned, solids and liquids | 65 | 100 g |
| Beets, harvard, canned, solids and liquids | 73 | 100 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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
8.2µg of 900µg
0.91%
Vitamin E:
0.16mg of 15mg
1.1%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
20mg of 90mg
22%
Vitamin B1:
0.13mg of 1mg
11%
Vitamin B2:
0.16mg of 1mg
13%
Vitamin B3:
1.4mg of 16mg
8.5%
Vitamin B5:
0.63mg of 5mg
13%
Vitamin B6:
0.27mg of 1mg
21%
Folate:
445µg of 400µg
111%
Vitamin B12:
0µg of 2µg
0%
Choline:
24mg of 550mg
4.5%
Vitamin K:
0.82µg of 120µg
0.68%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 4%
2.2 g of 50 g
2.2 g (4% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 4%
13 g of 300 g
13 g (4% of DV )
Water:
Daily Value: 6%
119.1 g of 2,000 g
119.1 g (6% of DV )
Other:
1.5 g
1.5 g
Protein quality breakdown
Tryptophan:
78mg of 280mg
28%
Threonine:
192mg of 1,050mg
18%
Isoleucine:
196mg of 1,400mg
14%
Leucine:
277mg of 2,730mg
10%
Lysine:
237mg of 2,100mg
11%
Methionine:
73mg of 1,050mg
7%
Phenylalanine:
188mg of 1,750mg
11%
Valine:
228mg of 1,820mg
13%
Histidine:
86mg of 700mg
12%
Fat type information
Saturated fat:
0.04 g
Monounsaturated fat:
0.04 g
Polyunsaturated fat:
0.08 g
Fiber content ratio for Beetroot
Sugar:
9.2 g
Fiber:
3.8 g
Other:
0 g
All nutrients for Beetroot per selected serving size (1 cup - 136g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 2.7µg | 0% | 68% | |
| Calories | 58kcal | 3% | 90% |
1.1 times less than Orange
|
| Protein | 2.2g | 5% | 80% |
1.8 times less than Broccoli
|
| Fats | 0.23g | 0% | 89% |
195.9 times less than Cheese
|
| Vitamin C | 6.7mg | 7% | 30% |
10.8 times less than Lemon
|
| Net carbs | 9.2g | N/A | 53% |
8 times less than Chocolate
|
| Carbs | 13g | 4% | 50% |
2.9 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 31mg | 7% | 50% |
6.1 times less than Almonds
|
| Calcium | 22mg | 2% | 61% |
7.8 times less than Milk
|
| Potassium | 442mg | 13% | 31% |
2.2 times more than Cucumber
|
| Iron | 1.1mg | 14% | 67% |
3.3 times less than Beef broiled
|
| Sugar | 9.2g | N/A | 45% |
1.3 times less than Coca-Cola
|
| Fiber | 3.8g | 15% | 28% |
1.2 times more than Orange
|
| Copper | 0.1mg | 11% | 66% |
1.9 times less than Shiitake
|
| Zinc | 0.48mg | 4% | 77% |
18 times less than Beef broiled
|
| Phosphorus | 54mg | 8% | 80% |
4.6 times less than Chicken meat
|
| Sodium | 106mg | 5% | 54% |
6.3 times less than White bread
|
| Vitamin E | 0.05mg | 0% | 92% |
36.5 times less than Kiwi
|
| Manganese | 0.45mg | 19% | 43% | |
| Selenium | 0.95µg | 2% | 86% | |
| Vitamin B1 | 0.04mg | 4% | 81% |
8.6 times less than Pea raw
|
| Vitamin B2 | 0.05mg | 4% | 84% |
3.3 times less than Avocado
|
| Vitamin B3 | 0.45mg | 3% | 83% |
28.7 times less than Turkey meat
|
| Vitamin B5 | 0.21mg | 4% | 84% |
7.3 times less than Sunflower seeds
|
| Vitamin B6 | 0.09mg | 7% | 73% |
1.8 times less than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.27µg | 0% | 85% |
508 times less than Broccoli
|
| Folate | 148µg | 37% | 23% |
1.8 times more than Brussels sprouts
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Saturated fat | 0.04g | 0% | 89% |
218.3 times less than Beef broiled
|
| Choline | 8.2mg | 1% | 91% | |
| Monounsaturated fat | 0.04g | N/A | 87% |
306.2 times less than Avocado
|
| Polyunsaturated fat | 0.08g | N/A | 89% |
786.2 times less than Walnut
|
| Tryptophan | 0.03mg | 0% | 93% |
16.1 times less than Chicken meat
|
| Threonine | 0.06mg | 0% | 94% |
15.3 times less than Beef broiled
|
| Isoleucine | 0.07mg | 0% | 94% |
19 times less than Salmon raw
|
| Leucine | 0.09mg | 0% | 94% |
35.8 times less than Tuna Bluefin
|
| Lysine | 0.08mg | 0% | 94% |
7.8 times less than Tofu
|
| Methionine | 0.02mg | 0% | 94% |
5.3 times less than Quinoa
|
| Phenylalanine | 0.06mg | 0% | 94% |
14.5 times less than Egg
|
| Valine | 0.08mg | 0% | 94% |
36.2 times less than Soybean raw
|
| Histidine | 0.03mg | 0% | 95% |
35.7 times less than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| 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 58
% Daily Value*
0.36%
Total Fat
0.23g
0.17%
Saturated Fat 0.04g
0
Trans Fat
0g
0
Cholesterol 0mg
4.6%
Sodium 106mg
4.3%
Total Carbohydrate
13g
15%
Dietary Fiber
3.8g
Total Sugars 0g
Includes ? g Added Sugars
Protein
2.2g
Vitamin D
0mcg
0
Calcium
22mg
2.2%
Iron
1.1mg
14%
Potassium
442mg
13%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.