Beets: Calories, Nutrition & Healthier Swaps

Beets supply folate, potassium and dietary nitrates, and get their color from betalains. They taste sweet but are low in calories.

Beets nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Beets: nutrition highlights

It has 2.4 g of fiber per serving — roughly 10% of the 25 g a day most adults fall short of. It's light: 49 kcal per 100 g, so even a big serving barely moves your daily total.

On the open Nutri-Score algorithm, beets gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.

How much movement is one serving?

One serving (serving, 120 g) is 59 kcal — roughly 19 min of easy walking or 7 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Beets

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Edamame — 50 g, 60 kcal: −8.5 g sugar.
• Canned beans — 60 g, 59 kcal: −8.9 g sugar.
• Kale — 120 g, 59 kcal: −6.8 g sugar.
• Green peas — 80 g, 58 kcal: −6.4 g sugar.