Beets, pickled, canned, solids and liquids
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.
Calorie split: 5% protein · 94% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
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.
⚠️ Watch-outs & how to enjoy it better
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.
Key benefits
- Low in calories (65 kcal per 100g)
- Good source of dietary fiber (0.8g per 100g)
- Contains nitrates, which may support healthy blood pressure
- Rich in betalains, antioxidants that give beets their red color
- Provides a quick source of natural energy from carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The vibrant red pigments (betalains) in beets are so potent they can temporarily stain your teeth and tongue a pinkish hue when eaten!
Full nutrition (USDA data · scales with serving)
| 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 |
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 | 0.02 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 |
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 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.
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 0.65 kcal/g · 5% calories from protein · 0.8 g fiber · 11.1 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: 1.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.