Beets, canned, drained solids
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Canned, drained beets are pre-cooked, tender root vegetables with a deep ruby color, a mild earthy sweetness, and a soft, slightly firm texture. They are a low-calorie, high-fiber pantry staple, offering a concentrated source of natural sugars and essential minerals.
Calorie split: 11% protein · 85% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love them for their vibrant color, convenient ready-to-eat nature, and versatile, sweet earthiness that shines in both salads and warm dishes.
⚠️ Watch-outs & how to enjoy it better
The canning process can add significant sodium, and their natural sugars can cause blood sugar spikes. To counteract, rinse them well to reduce sodium, and pair with protein or healthy fats (like in a salad with feta and walnuts) to slow sugar absorption.
Key benefits
- Rich in folate, essential for cell function.
- Good source of manganese for bone health.
- Contains nitrates, which may support blood flow.
- High in fiber for digestive health.
- Provides antioxidants like betalains.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The vibrant red pigment in beets, betalain, was historically used as a natural food dye and is so potent it can temporarily stain your teeth and hands.
Full nutrition (USDA data · scales with serving)
| Water | 91.0 g |
| Energy | 31.0 kcal |
| Energy | 131 kj |
| Protein | 0.91 g |
| Total lipid (fat) | 0.14 g |
| Ash | 0.78 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 |
| Manganese, Mn | 0.29 mg |
| Selenium, Se | 0.50 ug |
| Fluoride, F | 26.3 ug |
| Vitamin C, total ascorbic acid | 4.1 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.16 mg |
| Pantothenic acid | 0.16 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 30.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 30.0 ug |
| Choline, total | 7.5 mg |
| Betaine | 256 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 |
| Vitamin A, IU | 24.0 iu |
| 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), International Units | 0.00 iu |
| 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.03 g |
| Isoleucine | 0.03 g |
| Leucine | 0.04 g |
| Lysine | 0.03 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.03 g |
| Arginine | 0.02 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.07 g |
| Glutamic acid | 0.24 g |
| Glycine | 0.02 g |
| Proline | 0.02 g |
| Serine | 0.03 g |
FAQ
Are canned beets as nutritious as fresh?
Canning can reduce some heat-sensitive nutrients like Vitamin C, but beets retain most of their fiber, minerals (like potassium and manganese), and antioxidant compounds. They are a nutritious and convenient alternative.
How can I reduce the 'canned' taste?
Rinse the drained beets thoroughly under cold water. You can also marinate them for a few hours in a simple vinaigrette or lemon juice to refresh their flavor.
What's the difference between 'beet solids' and 'beet juice' on a label?
'Solids' refer to the actual beet pieces you eat, while 'juice' is the liquid they were canned in. Nutrition facts are typically listed for the solids.
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.