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[N]extrient

Beets Drained (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Beets, cooked, boiled, drained

Vegetables and Vegetable Products

Macronutrients distribute relatively evenly across protein (1.7g), fat (0.2g), and carbohydrates (10g) per 100g. With 44 calories per 100g, Beets Drained (Cooked, Boiled) fits comfortably into calorie-controlled meal plans without sacrificing volume. Sodium is modest at 77mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 2g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Composed of 87% water by weight, Beets Drained (Cooked, Boiled) also contributes to daily hydration.

Calories44KCAL
Protein1.7G
Fat0.18G
Carbs10G
Fiber2G

Calorie Distribution

48kcal
  • Protein14%1.7 g
  • Fat3%0.18 g
  • Carbs83%10 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water87.1G
Energy44.0KCAL
Protein1.7G
Total lipid (fat)0.18G
Carbohydrate, by difference10.0G
Fiber, total dietary2.0G
Total Sugars8.0G
Cholesterol0MG
Vitamin C, total ascorbic acid3.6MG
Thiamin0.03MG
Riboflavin0.04MG
Niacin0.33MG
Vitamin B-60.07MG
Folate, total80.0UG
Vitamin B-120UG
Vitamin A, RAE2.0UG
Vitamin E (alpha-tocopherol)0.04MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0.20UG
Calcium, Ca16.0MG
Iron, Fe0.79MG
Magnesium, Mg23.0MG
Phosphorus, P38.0MG
Potassium, K305MG
Sodium, Na77.0MG
Zinc, Zn0.35MG
Copper, Cu0.07MG
Manganese, Mn0.33MG
Selenium, Se0.70UG
Energy184kJ
Ash1.1G
Pantothenic acid0.14MG
Folic acid0UG
Folate, food80.0UG
Folate, DFE80.0UG
Choline, total6.3MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta21.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU35.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.03G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 16:00.03G
SFA 18:00.001G
Fatty acids, total monounsaturated0.04G
MUFA 16:10G
MUFA 18:10.04G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.06G
PUFA 18:20.06G
PUFA 18:30.005G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.02G
Threonine0.05G
Isoleucine0.05G
Leucine0.07G
Lysine0.06G
Methionine0.02G
Cystine0.02G
Phenylalanine0.05G
Tyrosine0.04G
Valine0.06G
Arginine0.04G
Histidine0.02G
Alanine0.06G
Aspartic acid0.12G
Glutamic acid0.45G
Glycine0.03G
Proline0.04G
Serine0.06G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup slices (85g)371.4g0.2g8.5g
beets (2" dia, sphere) (100g)441.7g0.2g10g

Scaled from Beets Drained (Cooked, Boiled)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Beets With Salt (Cooked, Boiled. Drained)

44 kcal1.68g protein

Beets No Salt Added Solids and Liquids (Canned)

28 kcal0.8g protein

Babyfood Vegetables Beets Strained

34 kcal1.3g protein

Beets (Raw)

43 kcal1.61g protein

Beets Regular Pack Solids and Liquids (Canned)

30 kcal0.73g protein

Beets Drained Solids (Canned)

31 kcal0.91g protein

Nutritional Profile Summary

Beets Drained (Cooked, Boiled) has a limited micronutrient profile per 100 g among the key vitamins and minerals tracked. Its primary nutritional value comes from its macronutrient composition.

  • Calories: 44 kcal per 100 g
  • Protein: 1.7 g per 100 g
  • Total Fat: 0.2 g per 100 g
  • Carbohydrate: 10 g per 100 g
  • Fiber: 2 g per 100 g

Dietary Considerations

  • Beets Drained (Cooked, Boiled) is naturally low in sodium at 77mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 23% (#1,900 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories44
% Daily Value*
Total Fat 0.18G0%
Cholesterol 0MG0%
Sodium 77.0MG3%
Total Carbohydrate 10.0G4%
Dietary Fiber 2.0G7%
Total Sugars 8.0G
Protein 1.7G3%
Vitamin D 0UG0%
Calcium 16.0MG1%
Iron 0.79MG4%
Potassium 305MG6%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169146.

View on USDA FoodData Central →