What Are Some Nutritional Facts About Beets?


Raw beets have 58 calories per 136 gram serving. They have no saturated fats or trans fats and no cholesterol, though they contain 106 milligrams of sodium. They contain 13 grams of carbohydrates, of which 9 grams are sugars and 4 grams are dietary fiber. A serving of raw beets also has 2 grams of protein.

Raw beets also have good amounts of vitamins A, C, K and E. They also contain many of the B vitamins, including riboflavin, niacin, choline, betaine and folate. They are fairly rich in magnesium, phosphorus, potassium and selenium. Vitamin A and E are both antioxidants, which prevent damage from free radical molecules, and beets also contain another antioxidant called glutathione peroxidase. Beets also support the immune system by helping the body make white blood cells

Though raw beets lack saturated fats, they are good sources of omega-3 and omega-6 fatty acids. Omega-3 fatty acids are known to lower levels of "bad" or LDL cholesterol.

The values for boiled and drained beets are different, as an 85 gram serving has only 37 calories and their levels of sodium, protein and carbohydrates are lower. Boiled beets also lack betaine and vitamin E. The green tops of beets are also nutritious and are typically cooked and prepared much like spinach.