Beetroot Red | Large

Beetroot Red | Large are a relative to chard and spinach. But unlike chard and spinach, we consume both the beetroot and the beet greens. Each part of the beet plant has its own nutritional profile.

The beet greens are considered a non-starchy vegetable and contain very little carbohydrate, whereas the beet bulb is starchier and therefore higher in carbs (but also fiber). Each part of the vegetable contains some different vitamins and minerals.

Beet Nutrition Facts

One cup of raw Beetroot Red | Large (136g) provides 58 calories, 2.2g of protein, 13g of carbohydrates, and 0.2g of fat. Beets are an excellent source of vitamin C, fiber, and potassium. The following nutritional information is provided by the USDA.1

Beetroot Nutrition Highlights

Beets are good for you due to a high fiber, vitamin, and mineral content. They are a low-calorie food that is still filling, helping with weight balance while providing essential nutrients.

In one cup of cooked beets, you’ll obtain 12% of your daily fiber, 7% each of daily vitamin C, iron, and B6. You also will be taking in 34% of your daily folate, 11% daily potassium, and 9% of your daily magnesium. Below is information on the nutrition of raw beets.

Carbs

One cup of raw beets contains about the same amount of calories and carbohydrate as one serving of fruit. The carbohydrates in beets come from both naturally occurring sugar (9.2 grams per 1 cup serving) and dietary fiber (just under 4 grams per serving). Fiber helps to regulate blood sugars, increases feelings of fullness, and can help lower blood cholesterol.

The estimated glycemic index of beets is 64, making it a high glycemic food. However, the glycemic load (which factors in serving size) is only 4; a GL under 4 is considered low.

Fats

There is almost no fat in a single serving of beets. The small amount of fat is polyunsaturated fat, which is considered a healthy fat. Keep in mind that preparation methods may add fat to beets. If you roast beets using olive oil, for example, you’ll consume more fat.

Protein

Beets are not a high protein food, but you will get a small boost of the important macronutrient when you consume a single serving of beets. Each cup provides just over 2 grams.

Vitamins and Minerals

Beets are a very good source of folate and manganese and a good source of potassium. Folate is important for DNA synthesis and preventing neural tube defects in pregnancy, while manganese is a component of antioxidant enzymes and helps break down glucose and proteins. Potassium may help to reduce blood pressure.

Calories

One cup of raw red beetroot (136g) provides 58 calories, 83% of which come from carbs, 13% from protein, and 4% from fat.

Health Benefits 

The beet’s leaves offer the same nutritional value as other dark leafy greens, such as chard and spinach: They’re very low in carbohydrates and packed with many useful vitamins and minerals. But beetroot also has a lot to offer.