Calories in Beets: Full Nutrition Breakdown
How many calories are in beets? Serving-by-serving breakdown with full nutrition facts and FAQ.
Beets are a vibrant root vegetable packed with essential nutrients, including folate, manganese, potassium, and unique plant compounds called betalains. They are well known for their naturally occurring dietary nitrates, which can support cardiovascular health and exercise performance. Here is a complete breakdown of beet nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Carbs | Fiber | Folate | Potassium |
|---|---|---|---|---|---|---|
| 1/2 cup sliced (cooked) | ~85 g | 37 kcal | 8.5 g | 1.7 g | 68 mcg | 259 mg |
| 1 cup sliced (raw) | ~136 g | 58 kcal | 13 g | 3.8 g | 148 mcg | 442 mg |
| 1 medium beet (raw) | ~82 g | 35 kcal | 7.8 g | 2.3 g | 89 mcg | 267 mg |
| 1 cup sliced (cooked) | ~170 g | 75 kcal | 17 g | 3.4 g | 136 mcg | 518 mg |
Beets are also a good source of vitamin C, iron, and magnesium. Their deep red-purple color comes from betalain pigments, which function as powerful antioxidants.
Frequently Asked Questions (FAQ)
How many calories are in a medium beet?
A medium raw beet weighing about 82 grams contains approximately 35 calories. This serving provides about 7.8 grams of carbohydrates, 2.3 grams of fiber, and 89 micrograms of folate, which is roughly 22% of the daily recommended intake.
Are beets high in sugar?
Beets do contain more natural sugar than many other vegetables, with about 6.8 grams of sugar per 100 grams. However, their glycemic load remains low because they also contain fiber and water that slow sugar absorption. The overall sugar content in a typical serving of beets is not a concern for most people.
Can beets improve exercise performance?
Research suggests that the dietary nitrates in beets can enhance exercise performance. The body converts these nitrates into nitric oxide, which improves blood flow, reduces oxygen cost during exercise, and can increase endurance. Many athletes consume beet juice before workouts for this reason.
Are beet greens edible and nutritious?
Yes, beet greens are not only edible but are actually more nutrient-dense than the beet root itself. They are exceptionally rich in vitamin K, vitamin A, and vitamin C, and also provide calcium and iron. Beet greens can be sauteed, added to salads, or used similarly to Swiss chard or spinach.
Do beets lose nutrients when cooked?
Beets retain most of their nutrients when cooked, though some water-soluble vitamins like vitamin C and folate can be reduced by boiling. Roasting or steaming beets preserves more nutrients than boiling because fewer vitamins leach into the cooking water. The betalain antioxidants remain relatively stable during moderate cooking.
How many calories are in a medium beet?
Are beets high in sugar?
Can beets improve exercise performance?
Are beet greens edible and nutritious?
Do beets lose nutrients when cooked?
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