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Red Beets

Red Beets

EverydayFresh

Red beets are a vibrant root vegetable recognized for their deep crimson-purple hue and earthy, sweet flavor. They contain dietary nitrates that convert to nitric oxide in the body, supporting cardiovascular health, along with antioxidant betalain pigments responsible for their intense color. While commonly roasted or boiled, they can also be eaten raw, and their attached leafy greens provide edible, nutrient-rich greens similar to Swiss chard.

Macro Impact

A 1 cup serving contains 61 calories, 2g protein, 14g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 61 calories?
Walking3.5 mph, moderate pace
14 min
YogaModerate effort, gentle pace
10 min
SwimmingModerate effort, freestyle
8 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
Calories61
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium102mg
4%
Total Carbohydrate14g
5%
Dietary Fiber3g
12%
Total Sugars10g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium24mg
2%
Iron0.8mg
4%
Potassium442mg
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
14 / 275 g
5%
Fiber
3 / 28 g
12%
Sugars
10 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
1 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
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
5%
Tryptophan
0 / 0 g
4%
Valine
0 / 2 g
3%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
0 / 15 mg
3%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
122 / 400 mcg
31%
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
25 / 1k mg
2%
Copper
0 / 1 mg
15%
Iron
1 / 13 mg
6%
Magnesium
26 / 370 mg
7%
Manganese
1 / 2 mg
24%
Phosphorous
48 / 700 mg
7%
Potassium
442 / 3k mg
15%
Selenium
1 / 55 mcg
1%
Sodium
102 / 2.3k mg
4%
Zinc
1 / 10 mg
6%
Chromium
4 / 30 mcg
12%
Molybdenum
3 / 45 mcg
6%
Iodine
2 / 150 mcg
2%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
119 g
Caffeine
0 mg
Choline
8 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.
  5. 5.Beet, red, danish, raw. Frida. Public Food Key 1390.

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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