Food guide

Cooked Beets

Cooked Beets is a commonly used food in everyday diets worldwide.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of cooked beets for fair comparison. Typical serving: 100 g — 44 kcal per 100 g serving.

Nutrition information for Cooked Beets
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	44 kcal	44 kcal	100 kcal
Protein	1.7 g	1.7 g	3.9 g
Carbohydrate	10 g	10 g	22.7 g
Fat	0.2 g	0.2 g	0.5 g
Fibre	2 g	2 g	4.5 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of cooked beets, with a typical serving and FDA Daily Value for adults.

Micronutrients for Cooked Beets
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	2 µg	2 µg	<1%
Vitamin C	3.6 mg	3.6 mg	4%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.04 mg	0.04 mg	<1%
Vitamin K	0.2 µg	0.2 µg	<1%
Thiamin	0.027 mg	0.027 mg	2%
Riboflavin	0.04 mg	0.04 mg	3%
Niacin	0.33 mg	0.33 mg	2%
Vitamin B6	0.067 mg	0.067 mg	4%
Folate	80 µg	80 µg	20%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.14 mg	0.14 mg	3%
Choline	6.3 mg	6.3 mg	1%
Minerals
Calcium	16 mg	16 mg	1%
Iron	0.79 mg	0.79 mg	4%
Magnesium	23 mg	23 mg	5%
Phosphorus	38 mg	38 mg	3%
Potassium	305 mg	305 mg	6%
Sodium	77 mg	77 mg	3%
Zinc	0.35 mg	0.35 mg	3%
Selenium	0.7 µg	0.7 µg	1%
Copper	0.074 mg	0.074 mg	8%
Manganese	0.33 mg	0.33 mg	14%

Source: USDA FoodData Central — Beets, cooked, boiled, drained

% 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 cooked beets?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Cooked Beets is a commonly used food in everyday diets worldwide.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Rice, Vegetables, Eggs.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.