Beets Nutrition Facts: Are Beets Good for You?

Raw beets provide key nutrients for a low number of calories. A 100-gram serving is high in folate and a good source of fiber and manganese. While beets contain more natural sugar than most other vegetables, they are very low in fat and contain no cholesterol. Their contribution to a healthy diet depends on portion size and what else you eat.

43Calories

1.6gProtein

9.6gCarbs

2.8gFiber

0.17gFat

6.8gSugars

Per 100 g · Beets, raw

High in (20% DV or more per 100 g): Folate (DFE)
Good source of (10 to 19% DV): Dietary fiber, Manganese

What stands out in beets

High in folate. A 100-gram serving of raw beets contains 109 mcg of folate. This provides 27% of the Daily Value for this B vitamin.
Good source of fiber and manganese. Raw beets are a good source of dietary fiber, with 2.8 grams per 100 grams, or 10% of the Daily Value. The same serving also provides 14% of the Daily Value for manganese.
Carbohydrates and natural sugar. Most of the 43 calories in 100 grams of raw beets come from carbohydrates. This serving has 9.6 grams of total carbohydrates, which includes 6.8 grams of total sugars.
Low in calories and fat. A 100-gram portion of raw beets has 43 calories and less than one gram of total fat. It contains no cholesterol or saturated fat.

What to keep in mind

Raw beets contain more natural sugar than most other vegetables, with about 7 grams per 100-gram serving. They also contain 78 mg of sodium in the same portion.

Beets nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	43 kcal	–
Protein	1.6 g	3%
Total fat	0.17 g	0%
Saturated fat	0.03 g	0%
Monounsaturated fat	0.03 g	–
Polyunsaturated fat	0.06 g	–
Cholesterol	0 mg	0%
Carbohydrate	9.6 g	3%
Dietary fiber	2.8 g	10%
Total sugars	6.8 g	–
Water	87.6 g	–
Sodium	78 mg	3%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	325 mg	7%
Calcium	16 mg	1%
Iron	0.8 mg	4%
Magnesium	23 mg	5%
Phosphorus	40 mg	3%
Zinc	0.35 mg	3%
Copper	0.07 mg	8%
Manganese	0.33 mg	14%
Selenium	0.7 mcg	1%
Vitamin A (RAE)	2 mcg	0%
Vitamin C	4.9 mg	5%
Vitamin D	0 mcg	0%
Vitamin E	0.04 mg	0%
Vitamin K	0.2 mcg	0%
Thiamin (B1)	0.03 mg	3%
Riboflavin (B2)	0.04 mg	3%
Niacin (B3)	0.33 mg	2%
Vitamin B6	0.07 mg	4%
Folate (DFE)	109 mcg	27%
Vitamin B12	0 mcg	0%
Choline	6 mg	1%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Beets by portion

The nutrition data changes with portion size. A single beet with a 2-inch diameter weighs about 82 grams and has 35 calories, 7.9 grams of carbohydrates, and 2.3 grams of fiber. A larger portion of one cup of raw beets, which weighs 136 grams, contains 58 calories, 13.1 grams of carbohydrates, and 3.8 grams of fiber.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 cup	136 g	58	2.2 g	13.1 g	3.8 g	0.2 g
1 beet (2″ dia)	82 g	35	1.3 g	7.9 g	2.3 g	0.1 g

How beets compares with other vegetables

Compared to 37 other vegetables, raw beets rank highest for total sugars. They also rank in the top ten for sodium content and are among the higher-calorie vegetables, with 43 calories per 100 grams. This calorie count is similar to that of kelp seaweed, Brussels sprouts, and carrots. Beets are a mid-range source of fiber and iron. They contain smaller amounts of certain vitamins, ranking lower for Vitamin C and Vitamin K content than many other vegetables.

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Beets	43	1.6 g	9.6 g	2.8 g	0.17 g
Kelp Seaweed	43	1.7 g	9.6 g	1.3 g	0.56 g
Brussels Sprouts	43	3.4 g	8.9 g	3.8 g	0.3 g
Butternut Squash	45	1 g	11.7 g	2 g	0.1 g
Carrots	41	0.93 g	9.6 g	2.8 g	0.24 g

Quick answers

How many calories are in a beet?

A single raw beet that is 2 inches in diameter has 35 calories. A one-cup serving of raw beets contains 58 calories.

How much sugar is in a raw beet?

One raw beet (2-inch diameter) contains 5.6 grams of total sugars. A one-cup serving has 9.2 grams of total sugars.

How much fiber is in beets?

A one-cup portion of raw beets provides 3.8 grams of dietary fiber. A smaller, 2-inch diameter beet has 2.3 grams of fiber.

When to talk to a doctor or dietitian

This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how beets fits your situation.