Beets Nutrition Facts: Calories, Vitamins & Minerals
Beets nutrition facts per 100 g and per serving
Figures are for: Beetroot, boiled
| Nutrient | Per 100 g | Serving: 120 g |
|---|---|---|
| Calories | 44 kcal | 53 kcal |
| Energy (kilojoules) | 184 kJ | 221 kJ |
| Protein | 1.7 g | 2 g |
| Fat | 0.2 g | 0.2 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 10 g | 12 g |
| incl. sugars | 8 g | 9.6 g |
| incl. fiber | 2 g | 2.4 g |
| Salt | 0.1 g | 0.1 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
44 kcal (184 kJ) per 100 g · P/F/C 1.7/0.2/10 g
Serving (120 g) — 53 kcal (221 kJ) · Nutri-Score A
Per 100 g: sugar: medium saturated fat: low salt: low fiber: low
Are beets healthy?
Yes. On their nutrient profile, beets are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 44 kcal per 100 g, so a 120 g serving is 53 kcal.
- Counts toward your fruit and vegetables: a 120 g serving is 30% of the 400 g a day the WHO advises.
A typical serving is 120 g: 53 kcal, 2 g protein, 0.2 g fat and 12 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Beets supply folate, potassium and dietary nitrates, and get their color from betalains. They taste sweet but are low in calories.
protein 17%fat 4%carbs 79%
Vitamins and minerals in beets
Per 100 g, the standouts are folate — 80 mcg, 20% of the Daily Value; manganese — 0.33 mg, 14% of the Daily Value.
| Nutrient | Per 100 g | Serving: 120 g | % DV |
|---|---|---|---|
| Vitamin C | 3.6 mg | 4.3 mg | 5% |
| Thiamin (B1) | 0.03 mg | 0.03 mg | 3% |
| Riboflavin (B2) | 0.04 mg | 0.05 mg | 4% |
| Niacin (B3) | 0.33 mg | 0.4 mg | 2% |
| Vitamin B6 | 0.07 mg | 0.08 mg | 5% |
| Folate (B9) | 80 mcg | 96 mcg | 24% |
| Potassium | 305 mg | 366 mg | 8% |
| Magnesium | 23 mg | 28 mg | 7% |
| Phosphorus | 38 mg | 46 mg | 4% |
| Iron | 0.79 mg | 0.95 mg | 5% |
| Zinc | 0.35 mg | 0.42 mg | 4% |
| Copper | 0.07 mg | 0.09 mg | 10% |
| Manganese | 0.33 mg | 0.39 mg | 17% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Beets, cooked, boiled, drained” (FDC ID 169146, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Beets calories by weight, 50–300 g
150 g of beets has 66 calories and 200 g has 88. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 22 | 0.9 / 0.1 / 5 | 1 |
| 100 g | 44 | 1.7 / 0.2 / 10 | 2 |
| 120 g — typical serving | 53 | 2 / 0.2 / 12 | 2.4 |
| 150 g | 66 | 2.6 / 0.3 / 15 | 3 |
| 200 g | 88 | 3.4 / 0.4 / 20 | 4 |
| 250 g | 110 | 4.3 / 0.5 / 25 | 5 |
| 300 g | 132 | 5.1 / 0.6 / 30 | 6 |
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Beets: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Beetroot, raw | 43 | 1.6 / 0.2 / 10 |
| Beetroot, boiled | 44 | 1.7 / 0.2 / 10 |
Calories in dishes with beets
| Dish | Serving | Kcal per serving | Beets in it |
|---|---|---|---|
| Beetroot and goat cheese salad | 210 g | 313 | ≈118 g |
| Burrata and roasted beet salad | 240 g | 492 | ≈99 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Beets: more nutrition highlights
They have 2.4 g of fiber per serving — roughly 10% of the 25 g a day most adults fall short of.
How much movement is one serving?
A 120 g serving is 53 kcal — roughly 17 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.
Beets: swaps and alternatives
No need to swap: beets already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 8 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 120 g, a typical serving of beets.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Beets | A | 53 | 2 | 2.4 |
| Onion | A | 49 | 1.7 | 2 |
| Kale | A | 59 | 5.2 | 4.3 |
| Brussels Sprouts | A | 44 | 3.1 | 3.1 |
Beets vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Okra | 33 | 1.9 / 0.2 / 7.5 |
| Carrots | 35 | 1.3 / 0.1 / 9.3 |
| Broccoli | 35 | 2.4 / 0.4 / 7.3 |
| Green Beans | 35 | 1.9 / 0.3 / 7.7 |
| Beets | 44 | 1.7 / 0.2 / 10 |
| Butternut Squash | 45 | 1 / 0.1 / 12 |
| Artichokes | 47 | 3.3 / 0.2 / 11 |
FAQ
How many calories are in 100 g of beets?
100 g of beets has 44 calories, with 1.7 g protein, 0.2 g fat and 10 g carbohydrates (2 g fiber).
How many calories are in a serving of beets?
A 120 g serving has 53 calories: 2 g protein, 0.2 g fat and 12 g carbs.
What are the macros of beets?
Per 100 g: 1.7 g protein, 10 g carbs and 0.2 g fat. By calories that's about 17% protein, 79% carbs and 4% fat.
How long do you have to walk to burn a serving of beets?
About 17 min of easy walking or 7 min of cycling for a 70 kg (154 lb) person — that's the 53 calories in a 120 g serving.
What vitamins and minerals are in beets?
Per 100 g, beets are richest in folate (80 mcg, 20% DV), manganese (0.33 mg, 14% DV) — from USDA FoodData Central record 169146.
How much fiber is in beets?
100 g of beets has 2 g of fiber; a 120 g serving has 2.4 g — 10% of the 25 g a day the WHO recommends.
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