How healthy are beets?
Are beets healthy? Yes, for most people. Beets score 73/100 on the HowHealthyIs Score: 100 g provide 43 kcal, 2.8 g fiber and 325 mg potassium. Beets are a good source of folate and naturally rich in nitrate. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Beets rank higher than 73% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber23%
- Potassium16%
- Magnesium13%
- Vitamin C13%
- Iron10%
- Protein7%
- Calcium3%
- Vitamin E1%
- Vitamin A1%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 87 minus 8 = 78. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in beets?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 43 kcal | 35 kcal | |
| Protein | 1.6 g | 1.3 g | 3% |
| Carbohydrates | 9.6 g | 7.8 g | 3% |
| Fiber | 2.8 g | 2.3 g | 8% |
| Sugars | 6.8 g | 5.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 2 µg | 1.6 µg | 0% |
| Vitamin C | 4.9 mg | 4 mg | 4% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 16 mg | 13 mg | 1% |
| Iron | 0.8 mg | 0.7 mg | 4% |
| Potassium | 325 mg | 267 mg | 6% |
| Magnesium | 23 mg | 19 mg | 4% |
| Sodium | 78 mg | 64 mg | 3% |
Source: USDA FoodData Central, "Beets, raw" (FDC 169145). Values rounded.
Why are beets good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use them
- Roasted in salads
- Soups and juices
What should you watch out for?
- They can turn urine pink or red; this is harmless. Pickled beets can be high in sugar.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.