Beets Nutrition

Beets contain much nutrition our body needs. It contains a lot of vitamins, from vitamin A to vitamin B6. Not only that, it also contains a lot of vital minerals, such as calcium, potassium, iron and phosphorus. Do you want to know what kind of nutrition beets contain? If you do, just keep reading. Why? Because here we have complete lists of beets nutrition. It consists of 2 lists of raw beets, and 2 lists of cooked, boiled and drained beets. Now, let’s start with the raw beets.

Raw beets nutrition

The following lists are beets per 1 ounce and 100 grams serving. For 1 ounce of beets, it contains:

• Calories 12 (from carbohydrate 10.4, from fat 0.4 and from protein 1.3)
• Carbohydrate 2.7 grams
• Dietary fiber 0.8 grams
• Sugars 1.9 grams
• Protein 0.5 gram
• Total Omega-3 fatty acids 1.4 mg
• Total Omega-6 fatty acids 15.4 mg
• Vitamins: vitamin A 9.2 IU, vitamin C 1.4 mg, vitamin K 0.1 mcg, niacin 0.1 mg, folate 30.5 mcg, choline1.7 mg and betaine 36 mg
• Minerals: calcium 4.5 mg, iron 0.2 mg, magnesium 6.4 mg, phosphorus 11.2 mg, potassium 91 mg, sodium 21.8 mg, zinc 0.1 mg, manganese 0.1 mg, and selenium 02 mg
• Phytosterols 25 mg
• Water 87.6 grams
• Ash 1.1 grams
• While 100 grams of beets contains:
• Calories 43 (from carbohydrate 37.1, from fat 1.4 and from protein 4.5)
• Carbohydrate 9.6 grams
• Dietary fiber 2.8 grams
• Sugars 6.8 grams
• Total fat 0.2 gram
• Protein 1.6 grams
• Polyunsaturated fat 0.1 gram
• Total Omega-3 fatty acids 5.0 mg
• Total Omega-6 fatty acids 55.0 mg
• Vitamins: vitamin A 33 IU, vitamin C 4.9 mg, vitamin K 0.2 mcg, niacin 0.3 mg, vitamin B6 0.1 mg, folate 109 mcg, pantothenic acid 0.2 mg, choline 6 mg and betaine 129 mg
• Minerals: calcium 16 mg, iron 0.8 mg, magnesium 23 mg, phosphorus 40 mg, potassium 325 mg, sodium 78 mg, zinc 0.4 mg, copper 0.1 mg, manganese 0.3 mg, and selenium 0.7 mg
• Phytosterols 25 mg
• Water 87.6 grams
• Ash 1.1 grams

Cooked, boiled and drained beets nutrition

The next is the cooked, boiled and drained beets. It is in the same amount of serving, 1 ounce and 100 grams. For 1 ounce of cooked, boiled and drained beets, it contains:

• Calories 12.3 (from carbohydrate 10.6, from fat 0.4 and from protein 1.3)
• Carbohydrate 2.8 grams
• Dietary fiber 0.6 gram
• Sugars 2.2 grams
• Total fat 0.1 gram
• Protein 0.5 gram
• Total Omega-3 fatty acids 1.4 mg
• Total Omega-6 fatty acids 16.2 mg
• Vitamins: vitamin A 9.8 IU, vitamin C 1 mg, vitamin K 0.1 mcg, niacin 0.1 mg, folate 22.4 mcg, and choline 1.8 mg
• Minerals: calcium 4.5 mg, iron 0.2 mg, magnesium 6.4 mg, phosphorus 10.6 mg, potassium 85.4 mg, sodium 21.6 mg, zinc 0.1 mg, manganese 0.1 mg, and selenium 0.2 mg
• Water 24.4 grams
• Ash 0.3 grams

For 100 grams of beets, it contains:

• Calories 44 (from carbohydrate 37.8, from fat 1.5 and from protein 4.7)
• Carbohydrate 10 grams
• Dietary fiber 2 grams
• Sugars 8 grams
• Total fat 0.2 gram
• Protein 1.7 grams
• Polyunsaturated fat 0.1 gram
• Total Omega-3 fatty acids 5.0 mg
• Total Omega-6 fatty acids 58.0 mg
• Vitamins: vitamin A 35 IU, vitamin C 3.6 mg, vitamin K 0.2 mcg, niacin 0.3 mg, vitamin B6 0.1 mg, folate 80 mcg, pantothenic acid 0.1 mg, and choline 6.3 mg
• Minerals: calcium 16 mg, iron 0.8 mg, magnesium 23 mg, phosphorus 38 mg, potassium 305 mg, sodium 77 mg, zinc 0.4 mg, copper 0.1 mg, manganese 0.3 mg, and selenium 0.7 mg
• Phytosterols 25 mg
• Water 87 grams
• Ash 1.1 grams