Read about the nutrition facts, health benefits, nutritional value and calories found in Beets

Beets Nutrition

Have you been put off by the redness of beetroots as seen in the market? Maybe; but beets are one of the best foods that must be a part of every individual’s diet. Want to know why? This hard, yet fleshy, and mouth-watering fruit is highly nutritious for cardiovascular health. Commonly seen on a salad plate, beets are regarded as a root vegetables that come loaded with several secret health benefits for a good living. If you are conscious of your weight and wish to expand your dinner palate then this is the right time to discover these low calorie beetroots that are naturally refreshing and nutritive. Glance through the following text to learn more about the history and advantages of beetroots to your body.



Beets, botanically known as Beta vulgaris, are believed to have originated in the prehistoric times around the 2nd millennium BC in the Mediterranean region. They were taken to Asia Minor, Caucasus and the Near East seashores. From here, beets travelled to Babylonia in the 8th century BC and to the Far East of China in 850 AD. Legend has it that only the green of beetroots were consumed and not the roots since the latter was used for medicinal purposes. The Romans were regarded as one of the first civilizations to cultivate beets and use its roots as food. With the invasion of tribal cultures, this vegetable spread throughout northern Europe. Although they initially used as animal fodder, beetroots slowly found their way into certain cuisines. It got popular in the 16th century when French chefs recognized their potential in food. In the 19th century, beets were termed as being a concentrated source of sugar. The first sugar factory built in Poland used this root vegetable. When the British restricted the use of sugarcane, Napoleon ordered beets to be used as the primary of sugar. It was during this time that they were taken to the United States.


Health Benefits of Chukandar (Beets)


  • Apart from being a low-calorie food, beets have zero trans and saturated fats in them.

  • Being a high-fiber food, beetroots help in increasing the production of special immune cells, which destroy cancerous cells in the colon.

  • Regular consumption of this root vegetable is known to reduce LDL cholesterol by as much as 30%. Due to the presence of betaine, beets increase the level of HDL, which in turn reduces cholesterol and triglycerides.

  • Beets are a high source of a compound called betaine, which is highly effective in decreasing inflammation in joints, bones, throat and blood vessels. As a result, consumption of beetroot alleviates symptoms of osteoporosis and asthma.

  • Besides naturally containing antioxidants, beets also induce the liver to produce other antioxidants. When produced, they help in battling oxidative damage caused by free radicals.

  • Folate, found in beets, is a type of vitamin B that proves to be excellent for the growth of natural tissue in children and pregnant women.

  • Beets are termed as ‘body fuel’ as serve as a source of instant energy to the body.

  • Beetroots are extensively used by doctors in the ‘beet therapy’, which is helpful in getting rid of tumours and curing blood diseases and leukemia.


Nutritional Value & Calories In Beets

Amount: 1 cup

Total Weight: 136 g

Basic Components
2.2 g
119.11 g
34 mg
Total Calories

Calories From Carbohydrate


Calories From Fat

Calories From Protein

Total Carbohydrates

13 g
Dietary Fiber
3.8 g
9.2 g
Fats & Fatty Acids
Total Fat
231 g
Saturated Fat
37 mg

Monounsaturated Fat

44 mg

Polyunsaturated Fat

82 mg

Omega-3 Fatty Acids

6.8 mg

Omega-6 Fatty Acids

75 mg
Vitamin A
45 IU
Vitamin C
6.7 mg
Vitamin E
54 IU
Vitamin K
0.27 mcg
42 mcg
54 mcg
454 mcg
Vitamin B6
91 mcg
148 mcg

Pantothenic Acid

211 mcg
22 mg
1.1 mg
31 mg
54 mg
442 mg
106 mg
476 mcg
102 mcg
447 mcg
0.95 mcg

How many calories in beets (per 100 gm)

Beets have about 43 calories per 100 gm of weight.


How to Buy Beets


  • While buying beets from a vegetable market, pick up ones that are small and firm with a deep maroon color, unblemished skin and bright green leaves. If the leaves are vibrant and bright, it means that the fruits are ready to eat. Make sure that the leaves do not show any signs of wilting.

  • Large beets with hairy taproots indicate age and toughness. These are to be avoided.

  • For a good taste and flavour, you should choosing beets measuring 1½ to 2 inches in diameter. Anything larger than this would have a tough and woody center and smaller than this would be sweet and tender.


Beet Storage Tips


  • Cut off the greens up to two inches away from the root as leaving these appendages will allow excessive absorption of moisture from the beets itself.

  • If the greens are in a good condition, transfer them to a vacuumed plastic bag and store in a refrigerator. Use within 2 days.

  • The roots can be kept fresh and edible for a couple of weeks, although they need to be cooked within the first week itself.

  • Beets should ideally be refrigerated at temperatures between 32°F and 36°F.

  • Never freeze beetroots as tend to lose their texture and become soft when thawed.

More About Beets