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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, canned beets are highly nutritious, offering dietary nitrates that help lower blood pressure and betalains with anti-inflammatory properties. They are also a good source of folate, manganese, and potassium while remaining very low in calories.
Canned beets retain most of the essential nutrients found in fresh beets, including fiber and minerals. While the canning process involves heat which may slightly reduce some heat-sensitive vitamins, they remain an excellent and convenient source of antioxidants.
Canned beets are excellent for weight management as they contain only 31 calories per 100g and are virtually fat-free. Their fiber content helps promote a feeling of fullness, which can reduce overall calorie intake throughout the day.
Canned beets can be included in a keto diet in moderation, containing approximately 7.2g of carbohydrates per 100g. While they do contain natural sugars, their high fiber content and low calorie count make them manageable for most low-carb lifestyles if portioned correctly.
Plain canned beets are naturally vegan and gluten-free. However, if you are buying 'pickled' or 'Harvard' beets, check the label for added ingredients like honey, thickeners, or specialized vinegars that might contain gluten or animal products.
No, canned beets are fully cooked during the canning process and are ready to eat straight from the can. They can be served cold in salads, at room temperature, or quickly heated up as a side dish.
Rinsing is recommended if you want to reduce the sodium content, as many brands use salt in the canning liquid. Rinsing also helps prevent the deep red juice from bleeding excessively into other components of your dish, such as salad greens or goat cheese.
canned beets is a versatile ingredient found in cuisines around the world. With 31 calories per 100g and 0.91 grams of protein, it's a nutritious addition to many dishes.
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View all vegetable →Discover 0 recipes featuring canned beets with step-by-step instructions.
Browse recipes →Once the can is opened, transfer the beets and their liquid into a glass or plastic airtight container. They will stay fresh in the refrigerator for approximately 3 to 4 days.
Yes, the dietary nitrates in canned beets are converted into nitric oxide in the body, which improves blood flow and oxygen efficiency. This can lead to better endurance and improved performance during high-intensity exercise.
This is a harmless condition called beeturia, caused by the excretion of the red betalain pigments. It occurs in a small percentage of the population and is not a cause for medical concern, typically resolving within 24 hours of consumption.