Beets, raw
FDC 169145cup (136 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 72 · -21 vs Vegetables medianRaw beets score 72 of 100, a Good band result, but they rank 46th of 60 in Vegetables, well below the category's median score of 93. Their one standout nutrient is dietary fiber at 10% of the Daily Value.
Beets are usually roasted, boiled, or pickled, with a cup (136 g) of the raw root providing 43 calories and 6.76 g of sugar, more sugar than many raw vegetables carry. No limits are flagged in this data, but given the category's high median, vegetables like burdock root or yam score notably higher for anyone comparing options within the same produce aisle.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | 2% |
| Total fat | 0.17 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 78 mg | 3% |
| Carbohydrate | 9.6 g | 3% |
| Dietary fiber | 2.8 g | 10% |
| Sugars | 6.8 g | |
| Protein | 1.6 g | 3% |
| Potassium | 325 mg | 7% |
| Calcium | 16 mg | 1% |
| Iron | 0.8 mg | 4% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 4.9 mg | 5% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.04 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | 3% |
| Total fat | 0.23 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 106 mg | 5% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | 3.8 g | 14% |
| Sugars | 9.2 g | |
| Protein | 2.2 g | 4% |
| Potassium | 442 mg | 9% |
| Calcium | 22 mg | 2% |
| Iron | 1.1 mg | 6% |
| Magnesium | 31 mg | 7% |
| Vitamin C | 6.7 mg | 7% |
| Vitamin A | 2.7 µg | 0% |
| Vitamin E | 0.05 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 169145Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Burdock root, rawDensity 75 vs 72Cabbage, kimchiDensity 76 vs 72Yam, rawDensity 77 vs 72