Beets, canned, no salt added, solids and liquids
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Canned beets (no salt added) are tender, ruby-red root vegetable segments preserved in their own tangy-sweet liquor. They offer a convenient, ready-to-eat version of the earthy, sweet beet, with a soft but not mushy texture. Nutritionally, they are a low-calorie source of fiber and natural sugars, with a notable absence of added sodium.
Calorie split: 11% protein · 87% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love canned beets for their deep, earthy sweetness and vibrant color that can instantly brighten a dish. Their pre-cooked convenience makes them a staple for quick salads, borscht, and pickled preparations across many cultures.
⚠️ Watch-outs & how to enjoy it better
The natural sugars (5.38g per 100g) can cause a rapid blood-sugar spike if eaten alone, especially for those monitoring glucose levels. The earthy flavor can be polarizing, and the high oxalate content may be a concern for individuals prone to kidney stones. To counteract, pair with protein (like Greek yogurt or cheese) and healthy fats (nuts, seeds) to slow sugar absorption, and enjoy in moderate portions as part of a balanced meal.
Key benefits
- Low in calories (28 kcal per 100g)
- Good source of dietary fiber (1.2g per 100g)
- Contains naturally occurring folate and manganese
- No added sodium, supporting heart-healthy diets
- Provides plant-based nitrates for nitric oxide production
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The vibrant red pigment in beets, betalain, is so potent it was historically used as a natural food dye and even as a cheek rouge.
Full nutrition (USDA data · scales with serving)
| Water | 91.6 g |
| Energy | 28.0 kcal |
| Energy | 117 kj |
| Protein | 0.80 g |
| Total lipid (fat) | 0.07 g |
| Ash | 0.94 g |
| Carbohydrate, by difference | 6.6 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 5.4 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.63 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 16.0 mg |
| Potassium, K | 142 mg |
| Sodium, Na | 21.0 mg |
| Zinc, Zn | 0.23 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.24 mg |
| Selenium, Se | 0.50 ug |
| Vitamin C, total ascorbic acid | 2.8 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.15 mg |
| Pantothenic acid | 0.15 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 6.9 mg |
| Betaine | 220 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 | 13.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 22.0 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) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 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 | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.02 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 | 0.02 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 |
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 plant compounds. The no-salt-added version avoids the high sodium found in many canned goods.
Why are my canned beets not as sweet as fresh ones?
The canning process and the liquid they're packed in can dilute the natural sugars slightly. Their flavor is also more uniform and less 'earthy' than fresh beets.
Can I use the beet liquid from the can?
Absolutely! The ruby-colored liquid is flavorful and can be used to add color and a mild beet taste to soups, stocks, vinaigrettes, or even smoothies.
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 0.28 kcal/g · 11% calories from protein · 1.2 g fiber · 5.4 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: 0.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.