Vegetable
canned beets.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
canned beetroottinned beetstinned beetroot
SERVING
CALORIES
37
PROTEIN
1.1g
CARBS
8.4g
FAT
0.10g
FIBER
2.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories37kcal—
Protein1.1g2%
Carbohydrates8.4g3%
Fiber2.0g7%
Sugar6.5g13%
Total fat0.10g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water89.5g—
MINERALS
Sodium240mg10%
Potassium208mg4%
Calcium16mg1%
Iron0.79mg4%
Magnesium18mg4%
Phosphorus28mg2%
Zinc0.25mg2%
Copper0.07mg8%
Manganese0.19mg8%
Selenium0.10µg0%
VITAMINS
Vitamin A2.0µg0%
Vitamin C2.1mg2%
Vitamin D0µg0%
Vitamin E0.04mg0%
Vitamin K0.20µg0%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.20mg1%
Pantothenic acid (B5)0.10mg2%
Vitamin B60.05mg3%
Folate (B9)55µg14%
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 piece50g
HEALTH BENEFITS
Why eat it.
- ✓Rich in folate (B9) which supports heart health and cell growth
- ✓Contains dietary nitrates that may help lower blood pressure
- ✓Good source of fiber for digestive health
- ✓High in antioxidants like betalains which reduce inflammation
- ✓Low in calories while providing essential minerals like potassium
COOKING TIPS
In the kitchen.
- 1Rinse canned beets under cold water to reduce the sodium content by up to 40%
- 2Add them at the very end of cooking to prevent the entire dish from turning deep red
- 3Use the leftover beet juice as a natural food coloring for doughs or frostings
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, and dry pantry for up to 2-5 years
- Once opened, transfer beets and liquid to a glass or plastic airtight container
- Refrigerate opened beets and consume within 3 to 4 days
FAQ
Frequently asked questions.
How long do canned beets last after opening?
Once opened, canned beets should be transferred to a sealed container and refrigerated. They will stay fresh for 3 to 4 days.
Do canned beets need to be cooked?
No, canned beets are already fully cooked during the canning process. They can be eaten cold straight from the can or heated up.
Are canned beets as healthy as fresh beets?
They are very similar nutritionally, though canning may slightly reduce heat-sensitive vitamins like Vitamin C. However, they are often higher in sodium due to the canning liquid.
What is a good substitute for canned beets?
Fresh beets that have been boiled or roasted are the best substitute. For a different vegetable with a similar texture, canned carrots can work in some salads.
Can you freeze canned beets?
Yes, you can freeze them for up to 2 months. Drain the liquid first and place them in a freezer-safe bag, though the texture may become slightly softer upon thawing.
How can I tell if canned beets have gone bad?
Discard the beets if the can is leaking, rusted, or severely dented. If opened, look for mold, an off-smell, or an unusually slimy texture.
Are canned beets high in sugar?
Beets naturally contain more sugar than many other vegetables, but they are still considered a low-calorie food. Check the label to ensure no extra sugar was added to the canning syrup.
What are common ways to use canned beets?
They are excellent in salads (like goat cheese and beet salad), blended into hummus, pickled with onions, or used in cold soups like borscht.
