Beets (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Beets, raw
Vegetables and Vegetable Products
Macronutrients distribute relatively evenly across protein (1.6g), fat (0.2g), and carbohydrates (9.6g) per 100g. With 43 calories per 100g, Beets (Raw) fits comfortably into calorie-controlled meal plans without sacrificing volume. Sodium is modest at 78mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 2.8g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Beyond its macros, Beets (Raw) provides notable amounts of Folate, Manganese, Dietary Fiber per 100g. Composed of 88% water by weight, Beets (Raw) also contributes to daily hydration.
Calorie Distribution
- Protein14%1.6 g
- Fat3%0.17 g
- Carbs83%9.6 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 87.6 | G |
| Energy | 43.0 | KCAL |
| Protein | 1.6 | G |
| Total lipid (fat) | 0.17 | G |
| Carbohydrate, by difference | 9.6 | G |
| Fiber, total dietary | 2.8 | G |
| Total Sugars | 6.8 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 4.9 | MG |
| Thiamin | 0.03 | MG |
| Riboflavin | 0.04 | MG |
| Niacin | 0.33 | MG |
| Vitamin B-6 | 0.07 | MG |
| Folate, total | 109 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 2.0 | UG |
| Vitamin E (alpha-tocopherol) | 0.04 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 0.20 | UG |
| Calcium, Ca | 16.0 | MG |
| Iron, Fe | 0.80 | MG |
| Magnesium, Mg | 23.0 | MG |
| Phosphorus, P | 40.0 | MG |
| Potassium, K | 325 | MG |
| Sodium, Na | 78.0 | MG |
| Zinc, Zn | 0.35 | MG |
| Copper, Cu | 0.07 | MG |
| Manganese, Mn | 0.33 | MG |
| Selenium, Se | 0.70 | UG |
| Energy | 180 | kJ |
| Ash | 1.1 | G |
| Pantothenic acid | 0.15 | MG |
| Folic acid | 0 | UG |
| Folate, food | 109 | UG |
| Folate, DFE | 109 | UG |
| Choline, total | 6.0 | MG |
| Betaine | 129 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 20.0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 33.0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 0 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.03 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 16:0 | 0.03 | G |
| SFA 18:0 | 0.001 | G |
| Fatty acids, total monounsaturated | 0.03 | G |
| MUFA 16:1 | 0 | G |
| MUFA 18:1 | 0.03 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.06 | G |
| PUFA 18:2 | 0.06 | G |
| PUFA 18:3 | 0.005 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| Phytosterols | 25.0 | MG |
| Tryptophan | 0.02 | G |
| Threonine | 0.05 | G |
| Isoleucine | 0.05 | G |
| Leucine | 0.07 | G |
| Lysine | 0.06 | G |
| Methionine | 0.02 | G |
| Cystine | 0.02 | G |
| Phenylalanine | 0.05 | G |
| Tyrosine | 0.04 | G |
| Valine | 0.06 | G |
| Arginine | 0.04 | G |
| Histidine | 0.02 | G |
| Alanine | 0.06 | G |
| Aspartic acid | 0.12 | G |
| Glutamic acid | 0.43 | G |
| Glycine | 0.03 | G |
| Proline | 0.04 | G |
| Serine | 0.06 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| beet (2" dia) (82g) | 35 | 1.3g | 0.1g | 7.8g |
| cup (136g) | 58 | 2.2g | 0.2g | 13g |
Scaled from Beets (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Beets (Raw) is a good source of Fiber (10% DV) — see top foods ranked by Fiber
Dietary Considerations
Beets (Raw) is naturally low in sodium at 78mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Beets (Raw) is a meaningful source of folate at 109mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top 19% (#1,570 of 8,262)
- Vitamin C: top 21% (#1,735 of 8,262)
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Nutrition Facts
Serving Size 100g
* 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: 169145.
View on USDA FoodData Central →