Vegetable
boiled beet.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
boiled beetrootcooked beetcooked beetrootubla hua chukandar
SERVING
CALORIES
44
PROTEIN
1.7g
CARBS
10g
FAT
0.20g
FIBER
2.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories44kcal—
Protein1.7g3%
Carbohydrates10g4%
Fiber2.0g7%
Sugar8.0g16%
Total fat0.20g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water87.1g—
MINERALS
Sodium77mg3%
Potassium305mg6%
Calcium16mg1%
Iron0.80mg4%
Magnesium23mg5%
Phosphorus38mg3%
Zinc0.35mg3%
Copper0.07mg8%
Manganese0.33mg14%
Selenium0.70µg1%
VITAMINS
Vitamin A2.0µg0%
Vitamin C3.6mg4%
Vitamin D0µg0%
Vitamin E0.04mg0%
Vitamin K0.20µg0%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.33mg2%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.07mg4%
Folate (B9)80µg20%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup170g
1 oz28.4g
1 lb453.6g
1 piece95g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary nitrates which may help lower blood pressure
- ✓Excellent source of folate (B9) for cell growth and heart health
- ✓Contains betalains which provide anti-inflammatory and antioxidant properties
- ✓Supports digestive health due to good fiber content
- ✓May improve athletic performance by increasing oxygen use
COOKING TIPS
In the kitchen.
- 1Boil beets with the skin on and a bit of the stem attached to prevent 'bleeding' of color
- 2Add a teaspoon of vinegar or lemon juice to the boiling water to keep the red color vibrant
- 3Rub the skins off under cold running water immediately after boiling; they should slip off easily
STORAGE
Keep it fresh.
- Store boiled beets in an airtight container in the refrigerator for up to 5 days
- Keep them in their cooking liquid to maintain moisture and color
- Can be frozen for up to 3 months if sliced or mashed and stored in freezer bags
FAQ
Frequently asked questions.
How long do boiled beets last in the fridge?
Boiled beets will stay fresh for 3 to 5 days when stored in an airtight container in the refrigerator.
Can you freeze boiled beets?
Yes, you can freeze boiled beets. Slice or dice them first, then flash freeze on a tray before transferring to a freezer-safe bag for up to 3 months.
Do you need to peel beets before boiling?
No, it is better to boil them with the skin on. This prevents the juice and nutrients from leaking out. The skins can be easily rubbed off after they are cooked.
What is a good substitute for boiled beets?
Roasted beets are the best substitute for flavor. For texture in salads, boiled carrots or parsnips can work, though the flavor profile is different.
Why did my beets lose their color during boiling?
Beets lose color if the skin is pierced or the root/stem is cut too short before boiling. Adding an acid like vinegar to the water helps stabilize the pigment.
Are boiled beets as healthy as raw beets?
While some Vitamin C is lost during boiling, boiled beets are still very nutritious and their antioxidants (betalains) remain relatively stable.
How can I tell if a boiled beet has gone bad?
Discard beets if they develop a slimy texture, an off-smell, or visible mold.
What dishes commonly use boiled beets?
They are frequently used in salads, cold soups like Borscht, pickled beet recipes, and mixed into yogurt for raita.
