Nutrition Facts Fruit and Vegetables Beets Nutrition Facts and Health Benefits By Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN Facebook LinkedIn Twitter Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our editorial process Updated on October 31, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Marisa Moore, RDN, MBA Medically reviewed by Marisa Moore, RDN, MBA Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. She is also the founder of Marisa Moore Nutrition. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Beetroot Nutrition Highlights Health Benefits Allergies Adverse Effects Varieties When They're Best Storage and Food Safety How to Prepare 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 nutritional 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 (but also fiber). Each part of the vegetable contains some 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 nutritional information is provided by the USDA. Calories: 58Fat: 0.2gSodium: 106mgCarbohydrates: 13gFiber: 3.8gSugars: 9.2gProtein: 2.2gPotassium: 442mg Beetroot Nutrition Highlights Beets are good for you due to a high fiber, vitamin, and mineral content. They are a low-calorie food that is still filling, helping with weight balance while providing essential nutrients. In one cup of cooked beets, you'll obtain 12% of your daily fiber, 7% each of daily vitamin C, iron, and 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 carbohydrate 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 very good source of folate and manganese and a good source of 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. Summary Beets are a good source of fiber and natural sugars. They are high in vitamin C, potassium, iron, magnesium, and zinc. Health Benefits The beet's leaves offer the same nutritional value as other dark leafy greens, such as chard and spinach: They're very 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 them with 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 were able to exercise longer, showing increased cardiorespiratory endurance. This is because of how the nitrates in beets turn into nitric acid, a process that may reduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise. How Does Beet Juice Improve Athletic Performance? 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, published in 2014, 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 very 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 or the 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). Varieties Beetroots are usually red-to-deep-purple in color, but there are also other varieties, such as 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 They're Best Beets are available all year. Their peak season runs from March to October. Choose beets that are small to medium-sized and that 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, and more sodium. Pickled beets are also popular and have different nutritional values. According to the USDA, pickled beets have about 110 calories, 0.1g fat, 252mg sodium, 27.5g carbs, 0.8g fiber, 11g sugars, and 0.8g 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 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 compliment your meal. Use the bulb and the greens to get the full nutritional benefits and flavor of the beet. Beet Juice Nutrition Facts and Health Benefits 11 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Beets, raw. FoodData Central. U.S. Department of Agriculture. Sawicki T, Bączek N, Wiczkowski W. Betalain profile, content and antioxidant capacity of red beetroot dependent on the genotype and root part. J Funct Foods. 2016;27:249-261. doi:10.1016/j.jff.2016.09.004 Domínguez R, Cuenca E, Maté-Muñoz JL, et al. Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review. Nutrients. 2017;9(1). doi:10.3390/nu9010043 Kapil V, Khambata RS, Robertson A, Caulfield MJ, Ahluwalia A. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: A randomized, phase 2, double-blind, placebo-controlled study. Hypertension. 2015;65(2):320-7. doi:10.1161/HYPERTENSIONAHA.114.04675 Presley TD, Morgan AR, Bechtold E, et al. Acute effect of a high nitrate diet on brain perfusion in older adults. Nitric Oxide. 2011;24(1):34-42. doi:10.1016/j.niox.2010.10.002 Gilchrist M, Winyard PG, Fulford J, Anning C, Shore AC, Benjamin N. Dietary nitrate supplementation improves reaction time in type 2 diabetes: Development and application of a novel nitrate-depleted beetroot juice placebo. Nitric Oxide. 2014;40:67-74. doi:10.1016/j.niox.2014.05.003 Lopes de Oliveira LC, Genov IR, Cabral EDC, MF Mello YA, Mallozi MC, Solé D. Anaphylaxis to beetroot (Beta vulgaris): A case report. Clin Transl Allergy. 2011;1(Suppl 1):P51. doi:10.1186/2045-7022-1-S1-P51 Getting JE, Gregoire JR, Phul A, Kasten MJ. Oxalate nephropathy due to 'juicing': Case report and review. Am J Med. 2013;126(9):768-72. doi:10.1016/j.amjmed.2013.03.019 Beets, cooked, boiled. FoodData Central. U.S. Department of Agriculture. Beets, canned. FoodData Central. U.S. Department of Agriculture. Beets, pickled. FoodData Central. U.S. Department of Agriculture. By Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist, counseling patients with diabetes. Barbie was previously the Advanced Nutrition Coordinator for the Mount Sinai Diabetes and Cardiovascular Alliance and worked in pediatric endocrinology at The Steven and Alexandra Cohen Children's Medical Center. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit