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.
See how this score is calculated, build a plate around beets, raw, or compare it with another food.
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 72Original analysis by NutriVerdict
In the kitchen and how to use it
Raw beets are earthy and slightly sweet, and they take well to almost any cooking method: roasted whole in foil until fork-tender, boiled and sliced into a salad with goat cheese and walnuts, pickled in vinegar for a tangy side, or shaved paper-thin raw into a slaw or salad for crunch. The beet greens are edible too and can be sauteed or wilted much like chard or spinach. Beets are notorious for staining cutting boards and hands a deep pink, so many cooks wear gloves or work with a splash of vinegar to help clean up afterward. Roasting whole and unpeeled, then slipping off the skin once cool, also keeps more of the color and flavor inside the root.
Choose beets that feel firm and smooth-skinned, ideally still attached to fresh-looking greens, which is a sign of recent harvest. Twist or cut the greens off before storing so they do not pull moisture from the root, then keep the beets themselves in the refrigerator crisper drawer, where they will last for weeks. At just 43 calories per cup, beets are an easy way to add color, some sweetness, and 2.8 g of fiber to a plate without adding many calories, and their mild sweetness balances well against sharper flavors like citrus, mustard, or blue cheese.
Frequently asked questions about beets, raw
How many calories are in raw beets?
A cup of raw beets has just 43 calories.
How do you store fresh beets?
Twist off the greens before storing, then keep the roots in the refrigerator crisper drawer, where they will last for weeks.
What do beets pair well with?
Beets pair well with goat cheese, walnuts, and citrus, and are also good pickled or shaved raw into a salad.