What’s the nutritional value of beetroot?

The beetroot and beet leaves are good for you. They’re packed with minerals, vitamins, fiber, and polyphenols. Pickled beets are unhealthy, though.

Nutrition facts of beetroot

Beets are nutrient-dense foods.

How many calories are in beets?

Beets are low in calories. They have only 43 calories per 100g. Therefore, beets are great for weight loss (1).

Beet greens are low in calories as well. Beet greens are edible. In fact, beet greens have only 22 calories.

On the other hand, better avoid consuming pickled or canned beets. Pickled beets contain more calories than fresh ones. For instance, pickled or canned beets contain about 65 calories per 100g.

As a rule of thumb, you should limit the consumption of pickled foods to the minimum. They’re unhealthy. For instance, the regular consumption of pickled vegetables, such as banana peppers, may increase the risk of obesity, high blood pressure, and cancer!

How many carbs in beetroot?

Raw beets are low in carbs. A small cup (100g) has approximately 10 g of carbs.

Beet leaves have a much lower carbohydrate content. Beet leaves have only 4.3 g of carbs per 100g.

In fact, beets are a good source of fiber. Beetroots have 2.8 g of fiber, while beet leaves contain 3.7 g of fiber per 100g. These amounts are 10% and 13% of the Daily Value (DV), respectively.

Pickled beets contain only 0.8 g of fiber per 100g, though.

Furthermore, beetroots have a low sugar content, while beet leaves have negligible amounts of sugars. Pickled beets contain more sugars. They have about 11 g of sugar per 100g.

Do beets have protein?

Beetroots have only 1.6 g of protein per 100g, while beet greens have 2.2 g of protein per 100g.

Beets are high in vitamins C & B6

Beets are rich in vitamin C, vitamin B6, riboflavin (vitamin B2), and folate (vitamin B9):

BeetrootBeet
greens
Pickled
Beets
% DV
Vitamin C (mg)4.9302.3up to 40%
Thiamine (mg)0.030.10.01
Riboflavin (mg)0.040.220.05up to 17%
Niacin (mg)0.330.40.25
Vitamin B6 (mcg)6710650up to 80%
Folate (mcg)1091527up to 27%
Vitamins in beets (per 100g).

Beets are a good source of iron & calcium

Beets are packed with minerals. Even beet leaves have a great nutritional value. For instance, beet leaves contain 700% more calcium, and 300% more iron than the beetroot. On the contrary, pickled beets are less nutritious.

BeetrootBeet
greens
Pickled
Beets
% DV
Potassium (mg)325762115 up to 29%
Calcium (mg)1611711up to 9%
Magnesium (mg)237015up to 22%
Phosphorus (mg)404117up to 22%
Zinc (mg)0.350.380.26
Copper (mcg)75191116up to 20%
Selenium (mcg)0.70.91
Iron (mg)0.82.570.41up to 30%
Mineral content of beets (per 100g).

Beets are naturally high in nitrates

Beets are among the richest foods in nitrates. They contain about 250 mg of nitrates per 100g.

Consuming foods naturally high in nitrates may be good for you. Nitrates may improve blood circulation.

Moreover, studies have shown that nitrates can significantly reduce the oxygen cost of submaximal exercise. Also, nitrates may improve athletic performance during high-intensity endurance exercise (2,3).

Why pickled beets are bad for you?

First, pickled beets aren’t as nutritional as fresh beet leaves and beetroots. Moreover, pickled beets boost the daily sodium intake.

Salt is a key ingredient for preserving food. Commercial drained canned beets contain approximately 208 mg of sodium per 100g. We should consume less than 2,300 mg of sodium a day, though. So, better avoid canned or pickled vegetables altogether.

In addition, the pickling process destroys some micronutrients of the food, such as vitamin C.

Health Benefits of beets

Beetroots have many health benefits because they contain powerful phytochemicals, called betalains. These compounds have antioxidant, anti-inflammatory and chemo-preventive activity (4).

Beetroots as part of a healthy, well-balanced diet may help reduce the risk of heart disease, obesity, liver disease, arthritis, or cancer.

Beet leaves are keto-friendly. Even people with diabetes can consume them. Moreover, beetroot juice may have a beneficial effect on insulin sensitivity and glucose response. Beetroot juice has many health benefits, mainly due to its high polyphenol content (5).

Additionally, fiber in beets may reduce high cholesterol levels in diabetic patients (6).