Beetroot
A folate-rich root high in dietary nitrate, studied for blood pressure and exercise performance.
Nutrition per 100 g
Standardised to 100 g of beetroot, cooked for fair comparison. Typical serving: 1 cup sliced, cooked (170 g) — 74 kcal per 170 g serving.
| Nutrient | Per 100 g | Per serving (170 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 44 kcal | 74 kcal | 100 kcal |
| Protein | 1.7 g | 2.9 g | 3.9 g |
| Carbohydrate | 10 g | 17 g | 23 g |
| Fat | 0.2 g | 0.3 g | 0.4 g |
| Fibre | 2 g | 3.4 g | 4.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of beetroot, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (170 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 227 µg | 386 µg | 25% |
| Vitamin C | 37 mg | 62.9 mg | 41% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 2.5 mg | 4.3 mg | 17% |
| Vitamin K | 256 µg | 435 µg | 213% |
| Thiamin | 0.17 mg | 0.29 mg | 14% |
| Riboflavin | 0.14 mg | 0.24 mg | 11% |
| Niacin | 2 mg | 3.4 mg | 13% |
| Vitamin B6 | 0.22 mg | 0.37 mg | 13% |
| Folate | 71 µg | 121 µg | 18% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.45 mg | 0.77 mg | 9% |
| Choline | 33.6 mg | 57.1 mg | 6% |
| Minerals | |||
| Calcium | 118 mg | 201 mg | 9% |
| Iron | 1.3 mg | 2.2 mg | 7% |
| Magnesium | 27 mg | 45.9 mg | 6% |
| Phosphorus | 82 mg | 139 mg | 7% |
| Potassium | 343 mg | 583 mg | 7% |
| Sodium | 56 mg | 95.2 mg | 2% |
| Zinc | 0.54 mg | 0.92 mg | 5% |
| Selenium | 1.3 µg | 2.2 µg | 2% |
| Copper | 0.075 mg | 0.13 mg | 8% |
| Manganese | 0.38 mg | 0.65 mg | 17% |
Source: USDA FoodData Central — Broccoli raab, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat beetroot?
- Nitrate converts to nitric oxide, with meta-analyses showing small blood pressure reductions.
- Beetroot juice is one of the few sports supplements with consistent endurance data.
- Cooked and vacuum-packed beets make it a no-effort ingredient.
How to include it
- Roast wedges with thyme and finish with feta.
- Grate raw into a slaw with apple and horseradish.
- Blend cooked beets into hummus for colour and sweetness.
Things to consider
- Beeturia — pink urine — is harmless but startling.
- High in oxalate, which matters for people prone to kidney stones.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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