Beets, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
A raw beet is a root vegetable with a deep, ruby-red hue, a crisp, juicy texture, and an earthy, subtly sweet flavor reminiscent of fresh soil after rain. Its vibrant color comes from betalain pigments, which are powerful antioxidants. Nutritionally, it's a low-calorie source of fiber, folate, and manganese, with natural sugars that provide a quick energy boost.
Calorie split: 14% protein · 83% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love beets for their unique, sweet-earthy flavor that transforms beautifully when roasted, pickled, or juiced. Their stunning color makes them a favorite for adding visual drama to salads, soups, and even desserts.
⚠️ Watch-outs & how to enjoy it better
Raw beets contain oxalates, which can contribute to kidney stone formation in susceptible individuals. Their natural sugars (6.76g per 100g) can cause a blood-sugar spike if eaten alone in large quantities. Tip: Pair with a protein (like goat cheese) or healthy fat (like walnuts) and stick to a moderate portion to slow sugar absorption.
Key benefits
- Rich in folate, essential for cell function and tissue growth.
- Contains nitrates, which may support healthy blood flow and exercise performance.
- High in fiber, promoting digestive health and satiety.
- Packed with betalain antioxidants that combat oxidative stress.
- Good source of manganese, important for bone health and metabolism.
🍽️ 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 even as a cheek and lip stain in the 19th century.
Full nutrition (USDA data · scales with serving)
| Water | 87.6 g |
| Energy | 43.0 kcal |
| Energy | 180 kj |
| Protein | 1.6 g |
| Total lipid (fat) | 0.17 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 9.6 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 6.8 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.80 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 40.0 mg |
| Potassium, K | 325 mg |
| Sodium, Na | 78.0 mg |
| Zinc, Zn | 0.35 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.33 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 4.9 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.33 mg |
| Pantothenic acid | 0.15 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 109 ug |
| Folic acid | 0.00 ug |
| Folate, food | 109 ug |
| Folate, DFE | 109 ug |
| Choline, total | 6.0 mg |
| Betaine | 129 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 | 20.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 33.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.04 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 | 0.03 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 | 0.03 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 | 0.06 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.01 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 |
| Phytosterols | 25.0 mg |
Amino acid profile (per 100g)
| 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 | 0.43 g |
| Glycine | 0.03 g |
| Proline | 0.04 g |
| Serine | 0.06 g |
FAQ
Why do my hands turn pink after handling raw beets?
The betalain pigments that give beets their color are water-soluble and can stain skin temporarily. Wear gloves or rub your hands with lemon juice or oil before peeling to minimize staining.
Can I eat the beet greens?
Yes! Beet greens are edible and nutritious, similar to Swiss chard. They can be sautéed, steamed, or added to soups, offering a good source of vitamins A, C, and K.
How should I store raw beets?
Remove the leafy tops (they draw moisture from the root), place the beets in a plastic bag in the refrigerator's crisper drawer. They can last for several weeks.
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 0.43 kcal/g · 15% calories from protein · 2.8 g fiber · 6.8 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.