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Beets

Beets

EverydayFresh

Beets are root vegetables known for their deep purple-red color and naturally sweet, earthy flavor profile. These nutrient-dense vegetables are particularly rich in dietary nitrates and antioxidant compounds, with both their roots and leafy greens being edible and nutritious. Fresh beets can be eaten raw, roasted, steamed, or juiced, though their intense pigmentation can temporarily stain hands and surfaces during preparation.

Macro Impact

A 1 medium beet serving contains 37 calories, 1g protein, 8g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 37 calories?
Walking3.5 mph, moderate pace
9 min
YogaModerate effort, gentle pace
6 min
SwimmingModerate effort, freestyle
5 min
Biking12-14 mph, moderate effort
4 min
StairsStair climbing, moderate pace
4 min
Running5 mph (12 min/mile)
3 min

Nutrition Facts

Serving size1 medium beet (82 g)
Amount per serving
Calories37
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium64mg
3%
Total Carbohydrate8g
3%
Dietary Fiber2g
7%
Total Sugars6g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium15mg
1%
Iron0.5mg
3%
Potassium271mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
8 / 275 g
3%
Fiber
2 / 28 g
7%
Sugars
6 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
2%
Leucine
0 / 3 g
1%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
1%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
4%
Valine
0 / 2 g
2%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
85 / 400 mcg
21%
Vitamin A
1 / 800 mcg
0%
Vitamin C
5 / 83 mg
6%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
15 / 1k mg
2%
Copper
0 / 1 mg
9%
Iron
1 / 13 mg
4%
Magnesium
17 / 370 mg
5%
Manganese
0 / 2 mg
15%
Phosphorous
31 / 700 mg
4%
Potassium
271 / 3k mg
9%
Selenium
0 / 55 mcg
1%
Sodium
64 / 2.3k mg
3%
Zinc
0 / 10 mg
4%
Chromium
2 / 30 mcg
7%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
72 g
Caffeine
0 mg
Choline
5 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Beets, raw. USDA Foundational Foods. FDC ID 2685576.
  2. 2.Beets, raw. USDA Standard Reference, Legacy. Food ID 169145.
  3. 3.Beets, raw. Canadian Nutrient File. Food ID 2500.
  4. 4.Beet, red, raw. Frida. Public Food Key 43.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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