Vegetable
raw beet.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
43
PROTEIN
1.6g
CARBS
9.6g
FAT
0.17g
FIBER
2.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories43kcal—
Protein1.6g3%
Carbohydrates9.6g3%
Fiber2.8g10%
Sugar6.8g14%
Total fat0.17g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water87.6g—
MINERALS
Sodium78mg3%
Potassium325mg7%
Calcium16mg1%
Iron0.80mg4%
Magnesium23mg5%
Phosphorus40mg3%
Zinc0.35mg3%
Copper0.08mg9%
Manganese0.33mg14%
Selenium0.70µg1%
VITAMINS
Vitamin A2.0µg0%
Vitamin C4.9mg5%
Vitamin D0µg0%
Vitamin E0.04mg0%
Vitamin K0.20µg0%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.33mg2%
Pantothenic acid (B5)0.16mg3%
Vitamin B60.07mg4%
Folate (B9)109µg27%
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 cup136g
1 tablespoon8.5g
1 teaspoon2.8g
1 ml0.6g
1 liter566.7g
1 piece82g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary nitrates, which can help lower blood pressure and improve cardiovascular health.
- ✓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.
- ✓May enhance athletic performance by improving oxygen uptake and stamina due to its nitrate content.
COOKING TIPS
In the kitchen.
- 1To roast, toss peeled and cubed beets with olive oil and seasonings, then cook at 400°F (200°C) until tender. Roasting concentrates their sweet, earthy flavor.
- 2For easy peeling, boil or roast beets with the skin on. Once cooked and slightly cooled, the skin can be easily rubbed off under running water or with a paper towel.
- 3Grate raw beets into salads, slaws, or smoothies for a vibrant color, crunchy texture, and maximum nutrient retention.
- 4Wear gloves when handling raw or cooked beets to prevent the natural pigments from staining your hands and use a dedicated cutting board.
STORAGE
Keep it fresh.
- Trim the leaves from the beetroots, leaving about an inch of stem. Store unwashed beets in a perforated plastic bag in the refrigerator's crisper drawer for up to 3 weeks.
- Store the beet greens separately, wrapped in a damp paper towel inside a plastic bag, and use within 2-3 days as they are highly perishable.
FAQ
Frequently asked questions.
Is raw beet healthy?
Yes, raw beets are very healthy. They are rich in dietary nitrates, which can help lower blood pressure and improve cardiovascular health. They also provide fiber for digestion and antioxidants (betalains) with anti-inflammatory properties.
What are the main nutritional benefits of raw beet?
Raw beets are a good source of fiber, folate, manganese, and potassium. They are particularly noted for their high content of dietary nitrates, which convert to nitric oxide in the body, aiding blood vessel dilation and blood pressure regulation.
How many calories and carbs are in raw beet?
Per 100g, raw beet contains approximately 43 calories and 9.6g of carbohydrates. It also provides about 1.6g of protein and 0.17g of fat, making it a low-calorie, low-fat vegetable.
Is raw beet good for weight loss?
Yes, raw beet can be beneficial for weight loss. It's low in calories and fat, yet high in fiber, which promotes satiety and aids digestion. Its nutrient density also supports overall health during a calorie-restricted diet.
Is raw beet suitable for a keto diet?
Raw beet is generally not considered keto-friendly due to its carbohydrate content. With 9.6g of carbs per 100g, it can quickly exceed daily carb limits for a strict ketogenic diet. Small amounts might be used sparingly, but it's not a staple.
Can diabetics eat raw beet?
Yes, diabetics can eat raw beet in moderation. While beets contain natural sugars, their fiber content helps to slow sugar absorption. They also have a relatively low glycemic index, but portion control is key to managing blood sugar levels.
How do you prepare and eat raw beets?
Raw beets can be grated, thinly sliced, or spiralized into salads, slaws, or sandwiches. They can also be juiced. Always wash them thoroughly and trim the tops and root ends before preparation.
What does raw beet taste like?
Raw beets have an earthy, slightly sweet, and somewhat bitter taste. They are crunchy and firm, offering a distinct flavor profile that mellows slightly when cooked but remains vibrant when raw.
How should I store raw beets?
To store raw beets, first trim off the greens (leaving about an inch of stem) to prevent moisture loss from the root. Store the unwashed beets in a plastic bag in the crisper drawer of your refrigerator for up to 2-3 weeks.
Do I need to peel raw beets before eating them?
Peeling raw beets is optional. The skin is edible and contains nutrients, but some people prefer to peel them for a smoother texture or to avoid a slightly tougher skin. If not peeling, ensure they are thoroughly scrubbed clean.
