Whole food · Vegetables and Vegetable Products
This is the vibrant, ruby-red jewel of the pantry: tender slices or chunks of beetroot preserved in a tangy, often sweet-and-sour brine. The texture is pleasantly crisp yet yielding, with a flavor that balances earthy sweetness against a bright, vinegar-forward punch. Nutritionally, it's a low-calorie, high-fiber way to add a burst of color and antioxidants to a meal.
People adore it for its unique sweet-and-sour flavor profile that cuts through rich foods and adds a lively crunch. It's a nostalgic, versatile staple that can instantly elevate a sandwich, salad, or cheese board with its bold color and tangy zing.
The primary caution is the high sodium content from the pickling brine, which can be a concern for those monitoring salt intake. The natural sugars, while not excessive, can contribute to blood sugar spikes if consumed in large portions. To counteract, rinse slices under water to reduce surface sodium and pair with protein or healthy fats (like in a salad with feta or a sandwich with turkey) to slow sugar absorption.
The vibrant red pigments (betalains) in beets are so potent they can temporarily stain your teeth and tongue a pinkish hue when eaten!
| Water | 81.9 g |
| Energy | 65.0 kcal |
| Energy | 272 kj |
| Protein | 0.80 g |
| Total lipid (fat) | 0.08 g |
| Ash | 0.96 g |
| Carbohydrate, by difference | 16.3 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 11.1 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.41 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 17.0 mg |
| Potassium, K | 115 mg |
| Sodium, Na | 149 mg |
| Zinc, Zn | 0.26 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.22 mg |
| Selenium, Se | 1.0 ug |
| Vitamin C, total ascorbic acid | 2.3 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.25 mg |
| Pantothenic acid | 0.14 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 15.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 29.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 49.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.06 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
| Fatty acids, total saturated | 0.01 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.03 g |
| Lysine | 0.03 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.02 g |
| Valine | 0.03 g |
| Arginine | 0.02 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.06 g |
| Glutamic acid | 0.21 g |
| Glycine | 0.01 g |
| Proline | 0.02 g |
| Serine | 0.03 g |
Are pickled beets healthy?
They can be part of a healthy diet. They are low in calories and fat, provide fiber and antioxidants, but are high in sodium from the brine. Rinsing them can help reduce sodium content.
How long do canned pickled beets last after opening?
Once opened, transfer them to a covered container in the refrigerator. They will typically maintain best quality for 3-4 weeks.
Can I use the pickling liquid?
Yes! The tangy brine is fantastic as a quick-pickle for onions or cucumbers, a base for salad dressings, or even as a flavorful addition to a Bloody Mary cocktail.