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Improves Blood Flow
Beets are rich in nitrates, which convert to nitric oxide in the body, helping to relax blood vessels and improve circulation. This can benefit blood pressure regulation and endurance performance.
- Rich in Nitrates
- Rich in Potassium
❤️
Promotes Heart Health
High levels of fiber and potassium in beetroot contribute to maintaining healthy blood pressure and reducing cholesterol, lowering the risk of cardiovascular disease.
- Rich in Fiber
- Rich in Potassium
🧠
Supports Brain Function
The nitrates in beets may enhance blood flow to the brain, supporting cognitive function and potentially reducing the risk of neurodegenerative diseases.
- Rich in Nitrates
- Rich in Folate
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Boosts Exercise Performance
Beetroot’s natural nitrates enhance oxygen usage efficiency, which can improve stamina and endurance, making it a popular choice for athletes.
- Rich in Nitrates
- Rich in Potassium
Diet Compatibility
Is Beetroot suitable for your diet? Here’s what you need to know:
✓Vegan: Naturally plant-based and unprocessed
✗Keto: Contains 10g of carbs per 100g, which may be too high for strict keto diets
✓Gluten-Free: Naturally free of gluten
✓Paleo: Whole, unprocessed food suitable for paleo eating plans
✗Low-Carb: Carb content may exceed low-carb diet limits
Compare Beetroot to Similar Foods
See how Beetroot stacks up against other popular foods:
Beetroot vs Sweet Potato
Similar natural sweetness and versatilityBeetroot vs CarrotComparable earthy flavor and nutrient contentBeetroot vs RadishAnother root vegetable with a crisp texture when raw
| Nutrient | Amount (per 100 g) | Function |
| Calories | 43 kcal | Natural energy source |
| Carbohydrates | 9.6 g | Provides slow-release energy |
| Protein | 1.6 g | Supports tissue repair |
| Fiber | 2.8 g | Aids digestion |
| Folate (Vitamin B9) | 109 µg (27% DV) | Supports red blood cell formation |
| Potassium | 325 mg (7% DV) | Regulates blood pressure |
| Magnesium | 23 mg (6% DV) | Muscle and nerve function |
| Iron | 0.8 mg (4% DV) | Oxygen transport |
| Vitamin C | 4.9 mg (5% DV) | Antioxidant protection |
| Betaine | 0.2–0.5 g | Liver detox and methylation |
| Nitrates (NO₃⁻) | 250–400 mg |
Nutrition Facts
Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%).
One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients (1Trusted Source):
- Calories: 43
- Water: 88%
- Protein: 1.6 grams
- Carbs: 9.6 grams
- Sugar: 6.8 grams
- Fiber: 2.8 grams
- Fat: 0.2 grams
MINERAL CHART – RELATIVE VIEW for Beets
325 mg
TOP 31%
0.33 mg
TOP 43%
23 mg
TOP 50%
78 mg
TOP 54%
16 mg
TOP 61%
0.08 mg
TOP 66%
0.8 mg
TOP 67%
0.35 mg
TOP 77%
40 mg
TOP 80%
0.7 µg
TOP 86%
VITAMIN CHART – RELATIVE VIEW
109 µg
TOP 23%
4.9 mg
TOP 30%
2 µg
TOP 68%
0.07 mg
TOP 73%
0.03 mg
TOP 81%
0.33 mg
TOP 83%
0.04 mg
TOP 84%
0.16 mg
TOP 84%
0.2 µg
TOP 85%
0.04 mg
TOP 92%
0 µg
TOP 100%
NutrientValue TOP % of foodsComparisonVitamin 0% 68%Calories 43kcal 2% 90%1.1 times lessthan Orange
Weight per 100 calories 233g N/A 10%Protein per 100 calories 3.7g N/A 53%Protein 1.6g 4% 80%1.8 times lessthan Broccoli
Calories per 10 g protein 267kcal N/A 57%Fats 0.17g 0% 89%195.9 times less than Cheese
Vitamin C4.9mg 5% 30%10.8 times lessthan Lemon
Carbs 9.6g 3% 50%2.9 times lessthan Rice
Net carbs 6.8g N/A 53%8 times lessthan Chocolate
Cholesterol 0mg 0% 100%N/A
Vitamin D0µg 0% 100%N/A
Magnesium23mg 5% 50%6.1 times lessthan Almonds
Calcium16mg 2% 61%7.8 times lessthan Milk
Potassium325mg 10% 31%2.2 times morethan Cucumber
Iron0.8mg 10% 67%3.3 times lessthan Beef broiled
Sugar 6.8g N/A 45%1.3 times lessthan Coca-Cola
Fiber 2.8g 11% 28%1.2 times morethan Orange
Copper0.08mg 8% 66%1.9 times lessthan Shiitake
Zinc0.35mg 3% 77%18 times lessthan Beef broiled
Phosphorus40mg 6% 80%4.6 times lessthan Chicken meat
Sodium78mg 3% 54%6.3 times lessthan White bread
Vitamin E0.04mg 0% 92%36.5 times lessthan Kiwi
Manganese0.33mg 14% 43%Selenium0.7µg 1% 86%Vitamin B10.03mg 3% 81%8.6 times lessthan Pea raw
Vitamin B20.04mg 3% 84%3.3 times lessthan Avocado
Vitamin B30.33mg 2% 83%28.7 times lessthan Turkey meat
Vitamin B50.16mg 3% 84%7.3 times lessthan Sunflower seeds
Vitamin B60.07mg 5% 73%1.8 times lessthan Oats
Vitamin B120µg 0% 100%N/A
Vitamin K0.2µg 0% 85%508 times lessthan Broccoli
Folate109µg 27% 23%1.8 times morethan Brussels sprouts
Trans fat 0g N/A 100%N/A
Choline6mg 1% 91%Saturated fat 0.03g 0% 89%218.3 times less than Beef broiled
Monounsaturated fat 0.03g N/A 87%306.2 times less than Avocado
Polyunsaturated fat 0.06g N/A 89%786.2 times less than Walnut
Tryptophan 0.02mg 0% 93%16.1 times lessthan Chicken meat
Threonine 0.05mg 0% 94%15.3 times lessthan Beef broiled
Isoleucine 0.05mg 0% 94%19 times lessthan Salmon raw
Leucine 0.07mg 0% 94%35.8 times lessthan Tuna Bluefin
Lysine 0.06mg 0% 94%7.8 times lessthan Tofu
Methionine 0.02mg 0% 94%5.3 times lessthan Quinoa
Phenylalanine 0.05mg 0% 94%14.5 times lessthan Egg
Valine 0.06mg 0% 94%36.2 times lessthan Soybean raw
Histidine 0.02mg 0% 95%35.7 times lessthan Turkey meat
Caffeine 0mg 0% 100%Omega-3 – EPA 0g N/A 100%N/A
Omega-3 – DHA 0g N/A 100%N/A
Beetroots are delicious raw but more frequently cooked or pickled. Their leaves — known as beet greens — can also be eaten.
There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.
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