Vegetable
canned unsalted beets.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
28
PROTEIN
0.80g
CARBS
6.6g
FAT
0.07g
FIBER
1.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories28kcal—
Protein0.80g2%
Carbohydrates6.6g2%
Fiber1.2g4%
Sugar5.4g11%
Total fat0.07g0%
Saturated fat0.01g0%
Trans fat0g—
Cholesterol0mg0%
Water91.6g—
MINERALS
Sodium21mg1%
Potassium142mg3%
Calcium13mg1%
Iron0.63mg4%
Magnesium16mg4%
Phosphorus16mg1%
Zinc0.23mg2%
Copper0.10mg11%
Manganese0.24mg10%
Selenium0.50µg1%
VITAMINS
Vitamin A1.0µg0%
Vitamin C2.8mg3%
Vitamin D0µg0%
Vitamin E0.03mg0%
Vitamin K0.10µg0%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.15mg1%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.06mg4%
Folate (B9)29µg7%
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 cup246g
1 tablespoon15.4g
1 teaspoon5.1g
1 ml1g
1 liter1025g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary nitrates, which can help lower blood pressure and improve athletic performance.
- ✓A good source of fiber, promoting digestive health and regular bowel movements.
- ✓Contains antioxidants called betalains, which have anti-inflammatory properties and may protect against oxidative stress.
- ✓Provides essential nutrients such as folate (vitamin B9), manganese, and potassium, which are important for cell function and heart health.
COOKING TIPS
In the kitchen.
- 1Drain and rinse canned beets before use to remove any metallic taste from the can.
- 2Easily add to salads with feta or goat cheese, nuts, and a light vinaigrette for a quick and nutritious meal.
- 3Puree them to create a vibrant base for soups like borscht, or blend into smoothies and dips like beet hummus for added color and nutrients.
- 4Briefly roast or sauté them with herbs like dill or thyme to enhance their natural sweetness and improve their texture.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, and dry place like a pantry for up to 2-3 years, checking the expiration date.
- Once opened, transfer any leftover beets and their liquid to an airtight glass or plastic container and refrigerate for up to 4 days.
FAQ
Frequently asked questions.
Are canned unsalted beets healthy?
Yes, canned unsalted beets are highly nutritious and low in calories, containing only 28 calories per 100g. They retain most of the vitamins and minerals of fresh beets, such as folate and potassium, without the high sodium levels found in standard canned varieties.
What are the primary health benefits of canned beets?
Canned beets are rich in dietary nitrates, which can help lower blood pressure and improve athletic endurance. They also contain betalains, which are powerful antioxidants with anti-inflammatory properties that protect against oxidative stress.
Are canned beets keto-friendly?
With approximately 6.57g of carbohydrates per 100g, canned beets can be included in a keto diet in moderation. While they are higher in sugar than leafy greens, their high fiber content helps mitigate the impact on blood sugar levels.
Do I need to cook canned beets before eating them?
No, canned beets are already fully cooked during the canning process. You can eat them cold straight from the can in salads or sandwiches, or heat them briefly if you prefer them as a warm side dish.
Are canned unsalted beets vegan and gluten-free?
Yes, canned unsalted beets are naturally vegan and gluten-free. They typically contain only beets and water, making them a safe choice for individuals with celiac disease or those following a plant-based diet.
What do canned unsalted beets taste like?
They have a mild, earthy, and naturally sweet flavor. Unlike pickled beets, they are not tangy or salty, allowing the natural taste of the vegetable to be the primary profile.
Can I use the liquid from the can of beets?
Yes, the liquid is safe to use and contains some of the water-soluble nutrients from the beets. It can be added to smoothies, soups, or used as a natural red food coloring for doughs and frostings.
How should I store leftover canned beets?
Once opened, you should transfer the beets and their liquid into a glass or plastic airtight container. Do not store them in the original metal can; they will stay fresh in the refrigerator for 3 to 4 days.
Are canned beets good for weight loss?
Canned beets are excellent for weight loss because they are very low in fat and calories while being a good source of fiber. The fiber helps promote a feeling of fullness, which can reduce overall calorie intake throughout the day.
How can I tell if canned beets have gone bad?
Discard the beets if you notice an unusually sour smell, the presence of mold, or if the texture has become excessively slimy. Additionally, never consume beets from a can that is bulging, leaking, or severely dented.
