Beets nutrition facts. Some people love these little red bulbs. They're often a staple at Thanksgiving dinner. Personally, I've never taken a huge liking to them. However, because I'm concerned about my health, I make an effort to eat as many fruits and vegetables as possible, including beets.

Veggie Benefits, Beets, and Cholesterol

Like most plant foods, beets have a low calorie density and a high nutrient density. So generally speaking, they're pretty good for you. One serving has about 60 calories, which is only 3% of your total daily calories (given a 2,000 calorie diet). They have no fat or cholesterol. They're also high in fiber (4 grams per serving) and have a small amount of protein (2 grams per serving), though like most vegetables they are an incomplete protein source (meaning they don't have all the essential amino acids that our bodies are unable to produce).

Beets and cholesterol: becaues they're high in dietary fiber, beets may help to decrease your risk of heart attack or stroke.


On the downside, more than half of the calories in beets come from sugar. So while they have a lot of health benefits, don't overdo it, or you might find yourself needing a bigger belt after too many beet salads!


Beets are a good source of the following nutrients: vitamin C, iron, tryptophan, copper, phosphorous, magnesium, folate, potassium, and manganese. They also have a compound call betalains, including betanin and vulgaxanthin. Studies have shown that these compounds have an anti-inflammatory effect, and provide us with antioxidants. There is some evidence betalains can lessen tumor cell growth.

Beets have two other compounds called zeaxanthin and lutein, both of which may have a positive effect on age-related eye health. We all know that carrots (a great source of beta carotene) are good for your eyes, but if you want to grant those peepers even more protection, have some beets with your carrots.

Don't Cook Them This Way

One word of warning, when preparing beets, is that like many vegetables, they lose their nutrients if you overcook them. So if you're going to steam, fry, or roast your beets, don't overcook them if you want to get the full beet nutrition.


A small percentage of people experience something called beeturia after eating beets. Beeturia is a reddening of the urine associated with the iron content in beets. Usually, beeturia is harmless and temporary. However, if you experience it, you might want to talk to your doctor, because it might be an indication of a problem with your iron levels or metabolism.


Thanks for reading these beet nutrition facts. If you're interested in eating more healthy vegetables, check out celery, dates, papaya, and artichoke. Until next time...

Just beet it!