Food · Vegetables and Vegetable Products
Beets nutrition facts
A typical portion of beets (1 beet; 82 g, raw (SR Legacy)) has 35 calories and 1g of protein (USDA FoodData Central). USDA lists 17 descriptions of it: per 100 g they range from 28 calories (canned, no salt added, solids and liquids) to 73 (harvard, canned, solids and liquids).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Beets, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.6g
- more than 21% of 8,218 USDA reference foods
- Calories per 100 g
- 43
- more than 11% of reference foods
- Sodium per 100 g
- 78mg
- more than 53% of reference foods
1 beet weighs 82 g in USDA's record for Beets, raw (FDC 169145).
Where the calories come from: 83% carbohydrate, 3% fat and 14% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 169145), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of beets USDA describes
Harvard, solids and liquids has the most calories per 100 g (73); the fewest: No salt added, solids and liquids (28)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Beets, raw (SR Legacy)Same values: Beets, raw | 43 | 1.6 g | 0.2 g | 78 mg |
| Beets, raw (Foundation) | 41 | 1.7 g | 0.3 g | 112 mg |
| Beets, cooked, boiled. drained, with salt | 44 | 1.7 g | 0.2 g | 285 mg |
| Beets, cooked, boiled, drained | 44 | 1.7 g | 0.2 g | 77 mg |
| Beets, fresh, cooked, no added fat | 45 | 1.7 g | 0.2 g | 202 mg |
| Beets, fresh, cooked, fat added | 67 | 1.6 g | 2.8 g | 205 mg |
| Beets, canned, drained solidsSame values: Beets, canned, cooked, no added fat | 31 | 0.9 g | 0.1 g | 194 mg |
| Beets, NS as to form, cookedSame values: Beets, canned, cooked, fat added | 53 | 0.9 g | 2.7 g | 197 mg |
| Beets, harvard, canned, solids and liquids | 73 | 0.8 g | 0.1 g | 162 mg |
| Beets, canned, reduced sodium, cooked | 53 | 0.8 g | 2.8 g | 31 mg |
| Beets, canned, no salt added, solids and liquids | 28 | 0.8 g | 0.1 g | 21 mg |
| Beets, pickled, canned, solids and liquidsSame values: Beets, pickled | 65 | 0.8 g | 0.1 g | 149 mg |
| Beets, canned, regular pack, solids and liquids | 30 | 0.7 g | 0.1 g | 143 mg |
Every nutrient in this record (89)
The portion is 1 beet (82 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.32 g | 1.61 g | 3% |
| Total lipid (fat) | 0.14 g | 0.17 g | 0% |
| Carbohydrate, by difference | 7.84 g | 9.56 g | 3% |
| Ash | 0.89 g | 1.08 g | |
| Energy | 35.3 kcal | 43.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 71.8 g | 87.6 g | |
| Total Sugars | 5.54 g | 6.76 g | |
| Fiber, total dietary | 2.30 g | 2.80 g | 8% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.022 g | 0.027 g | 0% |
| Fatty acids, total monounsaturated | 0.026 g | 0.032 g | |
| Fatty acids, total polyunsaturated | 0.049 g | 0.060 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 13.1 mg | 16.0 mg | 1% |
| Iron, Fe | 0.66 mg | 0.80 mg | 4% |
| Magnesium, Mg | 18.9 mg | 23.0 mg | 4% |
| Phosphorus, P | 32.8 mg | 40.0 mg | 3% |
| Potassium, K | 267 mg | 325 mg | 6% |
| Sodium, Na | 64.0 mg | 78.0 mg | 3% |
| Zinc, Zn | 0.29 mg | 0.35 mg | 3% |
| Copper, Cu | 0.061 mg | 0.075 mg | 7% |
| Manganese, Mn | 0.27 mg | 0.33 mg | 12% |
| Selenium, Se | 0.57 µg | 0.70 µg | 1% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 1.64 µg | 2.00 µg | 0% |
| Carotene, beta | 16.4 µg | 20.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.033 mg | 0.040 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 4.02 mg | 4.90 mg | 4% |
| Thiamin | 0.025 mg | 0.031 mg | 2% |
| Riboflavin | 0.033 mg | 0.040 mg | 3% |
| Niacin | 0.27 mg | 0.33 mg | 2% |
| Pantothenic acid | 0.13 mg | 0.15 mg | |
| Vitamin B-6 | 0.055 mg | 0.067 mg | 3% |
| Folate, total | 89.4 µg | 109 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 4.92 mg | 6.00 mg | 1% |
| Vitamin K (phylloquinone) | 0.16 µg | 0.20 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 89.4 µg | 109 µg | |
| Folate, DFE | 89.4 µg | 109 µg | 22% |
| Betaine | 106 mg | 129 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.016 g | 0.019 g | |
| Threonine | 0.039 g | 0.047 g | |
| Isoleucine | 0.039 g | 0.048 g | |
| Leucine | 0.056 g | 0.068 g | |
| Lysine | 0.048 g | 0.058 g | |
| Methionine | 0.015 g | 0.018 g | |
| Cystine | 0.016 g | 0.019 g | |
| Phenylalanine | 0.038 g | 0.046 g | |
| Tyrosine | 0.031 g | 0.038 g | |
| Valine | 0.046 g | 0.056 g | |
| Arginine | 0.034 g | 0.042 g | |
| Histidine | 0.017 g | 0.021 g | |
| Alanine | 0.049 g | 0.060 g | |
| Aspartic acid | 0.095 g | 0.12 g | |
| Glutamic acid | 0.35 g | 0.43 g | |
| Glycine | 0.025 g | 0.031 g | |
| Proline | 0.034 g | 0.042 g | |
| Serine | 0.048 g | 0.059 g |
Fatty acids (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.021 g | 0.026 g | |
| SFA 18:0 | 0.00082 g | 0.0010 g | |
| MUFA 18:1 | 0.026 g | 0.032 g | |
| PUFA 18:2 | 0.045 g | 0.055 g | |
| PUFA 18:3 | 0.0041 g | 0.0050 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| Phytosterols | 20.5 mg | 25.0 mg |
Source: USDA FoodData Central, FDC 169145: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in beets?
35 in 1 beet (82 g) of raw (SR Legacy); 28 to 73 per 100 g across USDA's descriptions.
How much protein is in beets?
1g in 1 beet; 1.6 g per 100 g.
How much sodium is in beets?
65mg in 1 beet; 78 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov