Beets, canned, cooked, no added fat
Common food
Photo: Wikipedia
These are tender, ruby-red beetroot chunks or slices preserved in their own juice or a light brine, offering a sweet, earthy flavor and a soft, slightly crisp texture. With just 31 calories per 100g, they are a low-energy-density food that provides a modest amount of natural sugars and a touch of fiber. They are a convenient way to enjoy the distinctive taste of beets without the time-consuming cooking process.
Calorie split: 11% protein · 85% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love them for their vibrant color that instantly brightens a plate and their unique sweet-earthy flavor that pairs well with both savory and tangy ingredients. They are a staple in many cuisines for their versatility in salads, sides, and as a quick, healthy addition to meals.
⚠️ Watch-outs & how to enjoy it better
Some may find the earthy taste too strong, and the natural sugars can cause a blood-sugar spike if eaten alone in large portions. Canned varieties can also be high in sodium. To counteract this, pair them with a source of protein (like Greek yogurt or cheese) or healthy fat (like walnuts or olive oil) to slow sugar absorption, and choose 'no salt added' versions or rinse them well to reduce sodium.
Key benefits
- Very low in calories and fat
- Good source of dietary fiber
- Contains natural nitrates
- Provides folate and manganese
- Convenient and ready to eat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The deep red pigment in beets, betalain, is so potent it was historically used as a natural food dye and is even being studied as a potential colorant for commercial products like ice cream.
Full nutrition (USDA data · scales with serving)
| Water | 91.0 g |
| Energy | 31.0 kcal |
| Protein | 0.91 g |
| Total lipid (fat) | 0.14 g |
| Carbohydrate, by difference | 7.2 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 5.5 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 17.0 mg |
| Potassium, K | 148 mg |
| Sodium, Na | 194 mg |
| Zinc, Zn | 0.21 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 0.50 ug |
| Vitamin C, total ascorbic acid | 3.7 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.16 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 28.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 7.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.03 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 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 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.04 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 |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Beets, cooked, boiled. drained, with salt — USDA does not publish this profile for Beets.
| Tryptophan | 0.02 g |
| Threonine | 0.05 g |
| Isoleucine | 0.05 g |
| Leucine | 0.07 g |
| Lysine | 0.06 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.05 g |
| Tyrosine | 0.04 g |
| Valine | 0.06 g |
| Arginine | 0.04 g |
| Histidine | 0.02 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.12 g |
| Glutamic acid | 0.45 g |
| Glycine | 0.03 g |
| Proline | 0.04 g |
| Serine | 0.06 g |
FAQ
Are canned beets as nutritious as fresh?
They retain most of their vitamins and minerals, especially heat-stable ones like manganese. However, the canning process can reduce some heat-sensitive vitamins like vitamin C, and they may have added sodium.
Why do my hands turn pink after handling canned beets?
This is due to the natural betalain pigments leaching out. It's harmless. You can prevent staining by wearing gloves or rubbing a bit of lemon juice or oil on your hands beforehand.
Can I use the liquid from the can?
Yes, the beet juice is flavorful and nutritious. You can use it in smoothies, soups, or as a natural food coloring. If it's from a 'no salt added' can, it's a great way to add flavor without extra sodium.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.31 kcal/g · 12% calories from protein · 1.8 g fiber · 5.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.