Other4 recipes
cooked beets.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
cooked beetrootcooked 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 piece100g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary nitrates which may help lower blood pressure
- ✓High in folate (B9) which supports cell growth and heart health
- ✓Contains betalains, which have anti-inflammatory and antioxidant properties
- ✓Good source of fiber supporting digestive health
- ✓May improve athletic performance by increasing oxygen use
COOKING TIPS
In the kitchen.
- 1Cook beets with the skin on to prevent the color from bleeding out
- 2Peel beets after cooking; the skins will slip off easily under cold running water
- 3Add a splash of lemon juice or vinegar to the cooking water to keep the red color vibrant
STORAGE
Keep it fresh.
- Store cooked beets in an airtight container in the refrigerator for up to 5 days
- Can be frozen for up to 8 months if sliced or cubed and stored in freezer bags
- Keep them in their cooking liquid if possible to maintain moisture and color
FAQ
Frequently asked questions.
How long do cooked beets last in the fridge?
Cooked beets will stay fresh for 3 to 5 days when stored in an airtight container in the refrigerator.
Can you freeze cooked beets?
Yes, cooked beets freeze very well. Slice or cube them first, then store in a heavy-duty freezer bag for up to 8-10 months.
What is the best way to peel cooked beets?
The easiest way is to boil or steam them with the skins on. Once tender, run them under cold water and rub the skins off with your thumbs.
Are cooked beets as healthy as raw beets?
While some heat-sensitive vitamins like Vitamin C decrease slightly, cooked beets are still highly nutritious and their antioxidants are more easily absorbed.
How do I stop beets from staining my hands?
Wear kitchen gloves while handling them. If your hands get stained, rubbing them with lemon juice or salt can help remove the pigment.
What can I substitute for cooked beets in a salad?
Roasted carrots or parsnips offer a similar earthy sweetness, though they lack the distinct red color.
Why did my beets turn brown after cooking?
Beets can lose their color if the pH of the water is too alkaline. Adding an acid like vinegar or lemon juice to the water prevents this.
Are cooked beets high in sugar?
Beets have one of the highest sugar contents among vegetables, but they are still low-calorie and have a low glycemic load due to their fiber content.
RECIPES
Cook with cooked beets.
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