BeetsVegetable
41
kcal / 100g
35
kcal / 1 RACC
3 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Also labeled as
Beetroot
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy (Atwater Specific Factors) | 40.965255kcal | — |
| Protein | 1.6875g | 3% |
| Total lipid (fat) | 0.3025g | 0% |
| Carbohydrate, by difference | 8.787g | 3% |
| Fiber, total dietary | 3.119g | 11% |
| Sodium, Na | 111.6mg | 5% |
Vitamins & Minerals
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Diet Compatibility
- VeganYes
Yes — Beets is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Beets is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Beets is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Beets is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Beets is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Beets is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Beets is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Beets is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Beets is keto-friendly (5.67 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Beets is low-carb (5.67 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarUnclear
We can't determine whether Beets is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Beets is not high in protein (1.6875 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Beets is low-fat (0.3025 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Beets is not low-calorie (40.965255 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Beetroot stays low-FODMAP up to about 32g raw or cooked, per Monash University's testing (as reported by a registered dietitian).
Canned beetroot has a bit more room — up to about 60g — before it crosses into high-FODMAP territory. [7]Raw beets run about 5.7-6.8g net carbs per 100g, per USDA FoodData Central — self-calculated from USDA's total carbohydrate and fiber figures, since USDA doesn't publish net carbs directly. [8]
Health Benefits
Beets rank as a very high nitrate vegetable, according to the Australian Institute of Sport — about 2,500mg of nitrate per kg fresh weight.
That's the nitrate content behind the blood-pressure and exercise research on beetroot juice. [1]A 2022 meta-analysis of 7 randomized trials in 218 people with hypertension found beetroot juice lowered systolic blood pressure by about 4.95mmHg, per Benjamim et al. in Frontiers in Nutrition.
The same analysis found no statistically significant change in diastolic blood pressure (-0.9mmHg, p=0.06). [2]A 2025 umbrella review by Tian et al. in Nutrients puts the optimal nitrate dose for exercise performance at 8.3-16.4 mmol (515-1017mg) per day. [3]
Beeturia — pink or red urine after eating beets — shows up in about 10-14% of people, per StatPearls.
That rate climbs to 45% in people with pernicious anemia. [4]Raw beetroot's oxalate content runs about 37-76mg per 100g across most analytical studies, per Salgado et al. in Foods.
One outlier study measured a much higher 1,431mg/100g — flagged here as an unusual single result, not the norm. [5]
Storage & Buying Tips
Trim the tops and bag fresh beets before refrigerating.
Sources disagree on how long they'll keep this way — anywhere from about 2 weeks to 1-2 months, per Penn State Extension.
Canning fresh beets at home needs a pressure canner, since they're a low-acid food, unless they've been pickled or otherwise acidified first.
Dehydrating yields about 1.5lb of dried beets per 15lb fresh. [6]
Frequently Asked Questions
Can pregnant women safely eat beets every day?
There's no specific government warning against eating beets during pregnancy, unlike, say, raw sprouts or deli meats.
The research that exists looks at concentrated beetroot juice as a nitrate supplement for gestational blood pressure — not everyday dietary beets.
UK researchers (funded by the charity Tommy's) found that gut bacteria levels, specifically Veillonella, determine whether a pregnant woman responds to beetroot juice's blood-pressure effect.
That finding doesn't establish or rule out any general safety concern with ordinary beet consumption, which the sources describe as unremarkable. [8]
Do beets interact with blood pressure medications?
No dedicated clinical trial has tested this combination directly.
But it's a reasonable caution: beets lower blood pressure through their nitrate content and the nitric oxide pathway, so pairing them with blood pressure medication could plausibly stack that effect.
Read this as an inference from the underlying mechanism, not a confirmed drug interaction. [1]
Are green beet tops edible and how do you cook them?
Yes — beet greens are edible, and USDA's MyPlate Kitchen even publishes a Sauteed Beet Greens recipe.
They're prepared like other leafy greens, typically sauteed, similar to chard — which comes from the very same plant species, just a different cultivar. [9]
What is the recommended daily serving size of beets?
No official beet-specific daily serving limit exists in the sources reviewed.
USDA's SNAP-Ed program lists one medium beet, about 82g and roughly 35 calories, as a reference portion, but otherwise folds beets into general daily vegetable-intake guidance like any other vegetable serving. [9]
Is beets good for diabetics?
The evidence here is genuinely mixed, not a clean yes.
Some trials show beetroot juice improving glucose handling right after eating it, but a 12-week randomized trial found no real effect on fasting glucose or HbA1c once baseline differences were accounted for.
A 2024 systematic review of 18 human trials describes the overall evidence as producing conflicting results depending on dose, study design, and who's being studied.
No verified glycemic-index figure for raw beetroot came from a primary peer-reviewed source in this research pass. [10]
What's the difference between "beets" and "beetroot"?
They're the same vegetable — "beetroot" is the British English term and "beets" is the American one, per Encyclopedia Britannica.
Both refer to the garden beet, one of four cultivated forms of the species Beta vulgaris.
The other three cultivars — chard, sugar beet, and mangel-wurzel — are the same species bred for different purposes: leaves, sugar, and livestock feed, respectively.
None of them are the root vegetable people eat as beets. [11]
Found in these products
None of the products in our database currently contain Beets.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Beets, raw” (Foundation, fdcId 2685576), updated 2026-08-27.
Research reviewed 2026-08-27.
- Dietary Nitrate / Beetroot Juice | ASC
- Benjamim et al., Frontiers in Nutrition (2022-03-14)
- Tian et al., Nutrients (2025-06-08)
- Beeturia - StatPearls - NCBI Bookshelf (2023-05-21)
- Salgado et al., Foods (2023-08-24)
- Preserving Beets
- Is beetroot low FODMAP? - THE IBS DIETITIAN (2023-08-10)
- Beets, raw - Nutrients - SR Legacy | USDA FoodData Central
- SNAP Education Connection — Beets
- The Impact of Red Beetroot Products on Glycemic Profiles: A Systematic Review of Human Evidence - PubMed (2024-08-31)
- Encyclopedia Britannica — Beet | Description, Root, Leaf, Nutrition, & Facts | Britannica