How many calories are in beets?
Beets (1 cup, 136 g) has 58 calories. 100 g has 43 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 60.
Nutrition database · Root vegetables and tubers
Beets Nutrition Facts
Beets nutrition facts from USDA FoodData Central: 58 calories in 1 cup, with 2.2 g protein, 13 g carbohydrate and 0.2 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
Beets Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup (136 g)
At a glance
- Calories
- 58
- Protein
- 2.2 g · 4%
- Total carbohydrate
- 13 g · 5%
- Total fat
- 0.2 g · 0%
- Dietary fiber
- 3.8 g · 14%
- Total sugars
- 9.2 g · 0%
- Sodium
- 106 mg · 5%
Opens the free label generator with this amount of beets already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 58 | 43 | |
| Total fat | 0.2 g | 0% | 0.17 g |
| Saturated fat | <0.1 g | 0% | 0.03 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.03 g | |
| Polyunsaturated fat | 0.1 g | 0.06 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 106 mg | 5% | 78 mg |
| Total carbohydrate | 13 g | 5% | 9.56 g |
| Dietary fiber | 3.8 g | 14% | 2.8 g |
| Total sugars | 9.2 g | 6.76 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 2.2 g | 1.61 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 2.7 mcg | 0% | 2 mcg |
| Vitamin C | 6.7 mg | 7% | 4.9 mg |
| Vitamin E | 0.05 mg | 0% | 0.04 mg |
| Vitamin K | 0.27 mcg | 0% | 0.2 mcg |
| Thiamin (B1) | <0.1 mg | 4% | 0.03 mg |
| Riboflavin (B2) | 0.05 mg | 4% | 0.04 mg |
| Niacin (B3) | 0.45 mg | 3% | 0.33 mg |
| Vitamin B6 | 0.09 mg | 5% | 0.07 mg |
| Folate (DFE) | 148 mcg | 37% | 109 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 8.2 mg | 1% | 6 mg |
| Minerals | |||
| Calcium | 22 mg | 2% | 16 mg |
| Iron | 1.1 mg | 6% | 0.8 mg |
| Potassium | 442 mg | 9% | 325 mg |
| Magnesium | 31 mg | 7% | 23 mg |
| Phosphorus | 54 mg | 4% | 40 mg |
| Zinc | 0.48 mg | 4% | 0.35 mg |
| Copper | 0.1 mg | 11% | 0.08 mg |
| Manganese | 0.45 mg | 19% | 0.33 mg |
| Selenium | 0.95 mcg | 2% | 0.7 mcg |
| Other | |||
| Water | 119.1 g | 87.6 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Beets nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 136 g | 58 | 13 g | 2.2 g | 0.2 g | 3.8 g | 9.2 g |
| 1 beet (2" dia) | 82 g | 35 | 7.8 g | 1.3 g | 0.1 g | 2.3 g | 5.5 g |
| 100 g | 100 g | 43 | 9.6 g | 1.6 g | 0.2 g | 2.8 g | 6.8 g |
How much folate is in beets?
Beets (1 cup, 136 g) has 148 mcg of folate, 37% of the Daily Value. 100 g has 109 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much manganese is in beets?
Beets (1 cup, 136 g) has 0.45 mg of manganese, 19% of the Daily Value. 100 g has 0.33 mg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
Beets nutrition per 100 grams
100 g of beets has 43 calories, 1.61 g protein, 9.56 g carbohydrate, 2.8 g fiber, 6.76 g sugars and 0.17 g fat.
Where the calories in beets come from
About 83% of the calories in beets come from carbohydrate, 3% from fat and 14% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Beets nutrition label for Canada, the EU and the UK
The same serving of beets, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (136g) / pour 1 cup (136g)
Calories
60
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 105 mg | 5 % |
| Carbohydrate / Glucides | 13 g | 5 % |
| Fibre / Fibres | 4 g | 14 % |
| Sugars / Sucres | 9 g | 9 % |
| Protein / Protéines | 2 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 22 mg | 2 % |
| Iron / Fer | 1 mg | 6 % |
| Potassium | 442 mg | 13 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 180 kJ / 43 kcal |
| Fat | 0.2 g |
| of which saturates | 0.0 g |
| Carbohydrate | 9.6 g |
| of which sugars | 6.8 g |
| Protein | 1.6 g |
| Salt | 0.2 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 136g | %RI* | |
|---|---|---|---|
| Energy | 180 kJ 43 kcal |
245 kJ 58 kcal |
2.9% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 9.6g | 13g | 5% |
| of which sugars | 6.8g | 9.2g | 10% |
| Fibre | 2.8g | 3.8g | - |
| Protein | 1.6g | 2.2g | 4.4% |
| Salt | 0.20g | 0.27g | 4.4% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about beets
How many calories are in beets?
Beets (1 cup, 136 g) has 58 calories. 100 g has 43 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 60.
What is a serving of beets?
This page defaults to 1 cup (136 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for beets.
Can I use beets in a Nutrition Facts label calculation?
Yes. Open the generator with beets added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Beets compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| BeetsBeets, raw | 43 | 1.61 g | 0.17 g | 9.56 g |
| Canned BeetsBeets, canned, drained solids | 31 | 0.91 g | 0.14 g | 7.21 g |
| Cooked BeetsBeets, cooked, boiled, drained | 44 | 1.68 g | 0.18 g | 9.96 g |
| Pickled BeetsBeets, pickled, canned, solids and liquids | 65 | 0.8 g | 0.08 g | 16.3 g |
Related foods
Often compared or used with beets
- Carrot25 cal per 1 medium
- Rutabaga52 cal per 1 cup, cubes
- Jicama46 cal per 1 cup slices
- Radishes19 cal per 1 cup slices
- Turnips36 cal per 1 cup, cubes
More in Root vegetables and tubers
- Potato161 cal per 1 potato medium
- Sweet Potato103 cal per 1 medium (2" dia, 5" long, raw)
- Baby Carrots30 cal per 1 NLEA serving
- Boiled Potato144 cal per 1 medium (2-1/4" to 3-1/4" dia.)
- Cooked Carrots27 cal per 1/2 cup slices
- French Fries120 cal per 10 fries
- Hash Browns413 cal per 1 cup
- Mashed Potatoes237 cal per 1 cup
Tools and guides for labeling beets
If you make and sell a product that contains beets, these free tools cover the next steps.
- Nutrition Facts label generatorAdd beets and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare beets with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169145: "Beets, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with beets
Add beets and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.