Beets nutrition facts

Beets (1 cup, 136 g) has 58 calories, 2.3 g protein, 4.2 g fiber, 0.4 g fat. It is an excellent source of folate (35% DV), copper (24% DV) and a good source of manganese and fiber.

Folate 35% DV Copper 24% DV Manganese 15% DV Fiber 15% DV Potassium 9.9% DV

#13 of 50 vegetables for folate #33 of 50 vegetables for potassium #28 of 50 vegetables for fiber #31 of 50 vegetables for copper #35 of 50 vegetables for manganese #48 of 50 vegetables for monounsaturated fat

Nutrition Facts

Serving size1 cup (136 g)

Calories58

Total Fat 0.4g0.5%

Saturated Fat 0g0.2%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 152mg6.6%

Total Carbohydrate 12g4.3%

Dietary Fiber 4.2g15%

Total Sugars 9.2g

Protein 2.3g4.6%

Vitamin D 0µg0%

Calcium 19mg1.4%

Iron 0.6mg3.2%

Potassium 464mg9.9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 15%
■ Fat 6%
■ Carbohydrate 79%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-0.6

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 18 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in beets

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	58 kcal	2.9%
ProteinF	2.3 g	4.6%
Total fatF	0.4 g	0.5%
CarbohydrateF	12 g	4.3%
FiberF	4.2 g	15%
Sugars	9.2 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.07 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	6.3 mg	7%
Thiamin (B1)	0.04 mg	3.5%
Riboflavin (B2)	0.05 mg	4.2%
Niacin (B3)	0.5 mg	2.8%
Pantothenic acid (B5)	0.21 mg	4.2%
Vitamin B6	0.09 mg	5.4%
Folate (DFE)F	140 µg	35%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	3 µg	0.3%
Vitamin E	0.05 mg	0.4%
Vitamin D	0 µg	0%
Vitamin K	0.3 µg	0.2%
Choline	8 mg	1.5%
Minerals
SodiumF	152 mg	6.6%
CalciumF	19 mg	1.4%
IronF	0.6 mg	3.2%
MagnesiumF	29 mg	6.8%
PhosphorusF	46 mg	3.7%
PotassiumF	464 mg	9.9%
ZincF	0.4 mg	3.8%
CopperF	0.22 mg	24%
ManganeseF	0.35 mg	15%
Selenium	1 µg	1.7%
Carotenoids
Beta-carotene	27 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	120 g	no DV
Amino acids
Tryptophan	0.026 g	no DV
Threonine	0.064 g	no DV
Isoleucine	0.065 g	no DV
Leucine	0.092 g	no DV
Lysine	0.079 g	no DV
Methionine	0.024 g	no DV
Phenylalanine	0.063 g	no DV
Valine	0.076 g	no DV
Histidine	0.029 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	43 kcal	2.1%
ProteinF	1.7 g	3.4%
Total fatF	0.3 g	0.4%
CarbohydrateF	8.8 g	3.2%
FiberF	3.1 g	11%
Sugars	6.8 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.06 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	4.6 mg	5.1%
Thiamin (B1)	0.03 mg	2.6%
Riboflavin (B2)	0.04 mg	3.1%
Niacin (B3)	0.3 mg	2.1%
Pantothenic acid (B5)	0.15 mg	3.1%
Vitamin B6	0.07 mg	3.9%
Folate (DFE)F	103 µg	26%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	2 µg	0.2%
Vitamin E	0.04 mg	0.3%
Vitamin D	0 µg	0%
Vitamin K	0.2 µg	0.2%
Choline	6 mg	1.1%
Minerals
SodiumF	112 mg	4.9%
CalciumF	14 mg	1.1%
IronF	0.4 mg	2.4%
MagnesiumF	21 mg	5%
PhosphorusF	34 mg	2.7%
PotassiumF	342 mg	7.3%
ZincF	0.3 mg	2.8%
CopperF	0.16 mg	18%
ManganeseF	0.26 mg	11%
Selenium	0.7 µg	1.3%
Carotenoids
Beta-carotene	20 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	88 g	no DV
Amino acids
Tryptophan	0.019 g	no DV
Threonine	0.047 g	no DV
Isoleucine	0.048 g	no DV
Leucine	0.068 g	no DV
Lysine	0.058 g	no DV
Methionine	0.018 g	no DV
Phenylalanine	0.046 g	no DV
Valine	0.056 g	no DV
Histidine	0.021 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	12 kcal	0.6%
ProteinF	0.5 g	1%
Total fatF	0.1 g	0.1%
CarbohydrateF	2.5 g	0.9%
FiberF	0.9 g	3.2%
Sugars	1.9 g	no DV
Fats
Saturated fat	0 g	0%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.02 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	1.3 mg	1.4%
Thiamin (B1)	0.01 mg	0.7%
Riboflavin (B2)	0.01 mg	0.9%
Niacin (B3)	0.1 mg	0.6%
Pantothenic acid (B5)	0.04 mg	0.9%
Vitamin B6	0.02 mg	1.1%
Folate (DFE)F	29 µg	7.3%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	1 µg	0.1%
Vitamin E	0.01 mg	0.1%
Vitamin D	0 µg	0%
Vitamin K	0.1 µg	0%
Choline	2 mg	0.3%
Minerals
SodiumF	32 mg	1.4%
CalciumF	4 mg	0.3%
IronF	0.1 mg	0.7%
MagnesiumF	6 mg	1.4%
PhosphorusF	10 mg	0.8%
PotassiumF	97 mg	2.1%
ZincF	0.1 mg	0.8%
CopperF	0.05 mg	5.1%
ManganeseF	0.07 mg	3.2%
Selenium	0.2 µg	0.4%
Carotenoids
Beta-carotene	6 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	25 g	no DV
Amino acids
Tryptophan	0.005 g	no DV
Threonine	0.013 g	no DV
Isoleucine	0.014 g	no DV
Leucine	0.019 g	no DV
Lysine	0.016 g	no DV
Methionine	0.005 g	no DV
Phenylalanine	0.013 g	no DV
Valine	0.016 g	no DV
Histidine	0.006 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #169145 ("Beets, raw"), Foundation Foods #2685576.

Beets variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Beets (this page)	43	1.7	0.3	8.8	3.1	6.8	342	4.6	112
Cooked (boiled, drained)	44	1.7	0.2	10	2	8	305	3.6	77

Frequently asked questions

How many calories are in beets?

Beets has 58 calories per 1 cup (136 g), or 43 calories per 100 g, according to USDA FoodData Central.

How much protein is in beets?

2.3 g of protein per 1 cup, which is 4.6% of the 50 g Daily Value.

What is beets rich in?

Per serving, beets is richest in Folate (DFE) at 35% of the Daily Value, Copper (24%), Manganese (15%), Fiber (15%).

Is beets healthy?

By nutrient density, beets scores 40 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.