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BeetsNutrition reference
Vegetables

Beets

Beets are sweet, earthy root vegetables, eaten raw, roasted, or pickled. Per 100 g they provide about 45 calories with 8.8 g carbs.

44.6
kcalper 100g
Carbs
8.79g
Protein
1.69g
Fat
0.3g
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Nutrition facts

Per 100 grams

Reference values
Measurement basis
Food state
Raw
Edible portion
Raw beetroot
Measurement basis
Per 100 g raw edible portion
Energy (kcal)
44.6 kcal
Protein1
1.6875 g
Carbohydrates1
8.787 g
Fat1
0.3025 g
Dietary fiber1
3.119 g
Sugars1
5.1015 g
Saturated fat
0.027 g
Sodium1
111.6 mg
More nutrients25
Energy (kJ)
186.7 kJ
Added sugars23
0 g
Trans fat2
0 g
Cholesterol2
0 mg
Calcium1
13.82 mg
Potassium1
341.5 mg
Magnesium1
21.01 mg
Iron1
0.4281 mg
Zinc1
0.3104 mg
Vitamin B1
0.031 mg
Vitamin B2
0.04 mg
Vitamin B3
0.334 mg
Vitamin B5
0.155 mg
Vitamin B6
0.067 mg
Vitamin B9 (folate)1
103 µg
Vitamin B122
0 µg
Vitamin C1
4.6 mg
Vitamin D2
0 µg
Vitamin A (RAE)
2 µg
Retinol2
0 µg
Beta-carotene
20 µg
Alpha-carotene
0 µg
Beta-cryptoxanthin
0 µg
Vitamin E (alpha-tocopherol)
0.04 mg
Vitamin K1 (phylloquinone)
0.2 µg
  1. Assumed zero by source
  2. Additional data source[3]
  1. Additional data source[1]

Data sources

4
  1. 1

    USDA FoodData Central — Foundation Foods, FDC 2685576

    2685576 · Foundation Foods April 2026; 2024-04-18

  2. 2

    U.S. Department of Agriculture, Agricultural Research Service

    169145 · SR Legacy April 2018; 2019-04-01

  3. 3

    Norwegian Food Safety Authority

    06.057 · Norwegian Food Composition Table2026, January2026

  4. 4

    Food Standards Australia New Zealand

    F001015 · Release3, December2025

About this food

Understanding this nutrition reference

Beets are sweet, earthy root vegetables with deep red flesh. They are eaten raw, roasted, boiled, or pickled and are used in salads, soups, and juices.

This record describes raw beetroot. Per 100 g it retains approximately 45 kcal and provides 8.79 g carbohydrates, 1.69 g protein, 0.3 g fat, 3.1 g dietary fiber and 5.1 g total sugars.

These raw-weight values do not represent cooked or pickled beets.

Plan your portion

How much is in your serving of Beets?

Nutrition basis: 100 g raw edible beetroot. A weighed 136 g portion provides approximately 61 kcal using the retained energy. Original sliced cup136g/half-cup68g equivalents require source confirmation and remain estimates.

Calculated from the per-100-g reference. Values are rounded.
ServingWeightCaloriesCarbsProteinFat
100 g100 g44.6 kcal8.8 g1.7 g0.3 g
1 cup sliced136 g60.7 kcal12 g2.3 g0.4 g
1/2 cup sliced68 g30.3 kcal6 g1.1 g0.2 g

Use the weight of the edible portion in the food state shown above.

Energy (kcal)
44.6 kcal
Energy (kJ)
186.7 kJ
Protein1
1.6875 g
Carbohydrates1
8.787 g
Fat1
0.3025 g
Dietary fiber1
3.119 g
Sugars1
5.1015 g
Added sugars23
0 g
Saturated fat
0.027 g
Trans fat2
0 g
Cholesterol2
0 mg
Sodium1
111.6 mg
Calcium1
13.82 mg
Potassium1
341.5 mg
Magnesium1
21.01 mg
Iron1
0.4281 mg
Zinc1
0.3104 mg
Vitamin B1
0.031 mg
Vitamin B2
0.04 mg
Vitamin B3
0.334 mg
Vitamin B5
0.155 mg
Vitamin B6
0.067 mg
Vitamin B9 (folate)1
103 µg
Vitamin B122
0 µg
Vitamin C1
4.6 mg
Vitamin D2
0 µg
Vitamin A (RAE)
2 µg
Retinol2
0 µg
Beta-carotene
20 µg
Alpha-carotene
0 µg
Beta-cryptoxanthin
0 µg
Vitamin E (alpha-tocopherol)
0.04 mg
Vitamin K1 (phylloquinone)
0.2 µg

Questions and answers

Beets nutrition FAQ

How many calories are in beets?

Beets provide about 45 calories per 100 g.

Are beets high in carbs?

Beets provide about 8.8 g of carbohydrates per 100 g.

Are beets high in fiber?

Beets provide about 3.1 g of dietary fiber per 100 g.

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