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Golden Beets

Golden Beets

EverydayFresh

Golden beets are a vibrant variety of beetroot recognized for their bright yellow-orange flesh and milder, sweeter flavor compared to traditional red beets. Like all beets, they provide dietary fiber, folate, and minerals, but their lower geosmin content reduces the earthy taste some find overpowering. These root vegetables retain their sunny color when cooked and are versatile for roasting, pickling, or raw applications, while causing less staining than their red counterparts.

Macro Impact

A 1 cup serving contains 58 calories, 2g protein, 13g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 58 calories?
Walking3.5 mph, moderate pace
14 min
YogaModerate effort, gentle pace
10 min
SwimmingModerate effort, freestyle
7 min
Biking12-14 mph, moderate effort
6 min
StairsStair climbing, moderate pace
7 min
Running5 mph (12 min/mile)
5 min

Nutrition Facts

Serving size1 cup (136 g)
Amount per serving
Calories58
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium106mg
5%
Total Carbohydrate13g
5%
Dietary Fiber4g
14%
Total Sugars10g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium22mg
2%
Iron1mg
6%
Potassium428mg
9%

* 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
13 / 275 g
5%
Fiber
4 / 28 g
14%
Sugars
10 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 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
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
6%
Leucine
0 / 3 g
5%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
5%
Threonine
0 / 1 g
7%
Tryptophan
0 / 0 g
9%
Valine
0 / 2 g
6%
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
5%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
0 / 15 mg
3%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
2 / 30 mcg
7%
Cobalamin, B12
0 / 2 mcg
0%
Folate
148 / 400 mcg
37%
Vitamin A
3 / 800 mcg
0%
Vitamin C
7 / 83 mg
8%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
22 / 1k mg
2%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
8%
Magnesium
31 / 370 mg
8%
Manganese
0 / 2 mg
20%
Phosphorous
54 / 700 mg
8%
Potassium
428 / 3k mg
14%
Selenium
1 / 55 mcg
1%
Sodium
106 / 2.3k mg
5%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
1%
Molybdenum
0 / 45 mcg
1%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
118 g
Caffeine
0 mg
Choline
12 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.

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.

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