What are the Nutritional Facts about Beets?
December 17, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Beets are rich in fiber, folate, and antioxidants. Learn nutritional facts, health benefits, calories, and the best way to eat beets daily.
Introduction
Beets, also known as beetroot or chukandar, are bright red vegetables commonly used in Indian salads, juices, and sabzi. They are low in calories but rich in important nutrients that support heart health, digestion, and stamina. Let us understand the nutritional facts about beets, along with their health benefits and best ways to eat them.
Nutritional Value of Beets (Per 100g – Raw)
| Nutrient | Amount |
|---|---|
| Calories | 43 kcal |
| Carbohydrates | 9.6 g |
| Fibre | 2.8 g |
| Protein | 1.6 g |
| Fat | 0.2 g |
| Folate (Vitamin B9) | 109 mcg |
| Vitamin C | 4.9 mg |
| Potassium | 325 mg |
| Iron | 0.8 mg |
| Magnesium | 23 mg |
Key Nutrients in Beets and Their Role
- Folate (B9): Supports brain and heart health
- Fibre: Improves digestion and bowel movement
- Potassium: Helps control blood pressure
- Antioxidants (Betalains): Reduce inflammation and oxidative stress
- Nitrates: Improve blood flow and stamina
Health Benefits of Beets
1. Helps Lower Blood Pressure
Beets are rich in natural nitrates, which:
- Improve blood circulation
- Relax blood vessels
- Help reduce high blood pressure
👉 Very helpful for heart health.
2. Improves Digestion
Beets contain good fibre that:
- Prevents constipation
- Improves gut health
- Supports smooth digestion
3. Boosts Energy and Stamina
Beets:
- Increase oxygen delivery to muscles
- Improve exercise performance
- Reduce tiredness
👉 Good for people who feel low energy.
4. Supports Liver Health
Beets help:
- Detox the liver
- Reduce fat build-up
- Improve liver function
5. Helps in Weight Loss
Beets are:
- Low in calories
- High in fibre
- Filling and nutritious
👉 Suitable for weight loss diets when eaten in moderation.
6. Supports Brain Health
The nitrates in beets:
- Improve blood flow to the brain
- Support memory and focus
Beets for Blood Sugar Control
- Low glycaemic load when eaten in small portions
- Fibre helps slow sugar absorption
Diabetics should avoid beet juice and prefer boiled or raw beets.
Best Way to Eat Beets
✔ Boiled beetroot
✔ Raw beet salad
✔ Lightly cooked sabzi
✔ Beet added to smoothies (small quantity)
❌ Avoid excess beet juice daily.
Best Time to Eat Beets
- Morning or lunch time
- Before workout (for energy)
- Avoid late-night consumption
How Much Beetroot Is Safe Per Day?
- ½ to 1 medium beetroot per day
- About 50–100 grams
Excess intake may cause stomach upset or red-coloured urine (harmless).
Beets vs Carrots (Quick Comparison)
| Beets | Carrots |
|---|---|
| Rich in nitrates | Rich in beta-carotene |
| Supports blood flow | Supports eye health |
| Slightly higher sugar | Lower natural sugar |
| Good for stamina | Good for immunity |
Who Should Eat Beets Carefully?
- Diabetics (limit quantity)
- People with kidney stones (oxalates)
- Those with low blood pressure
Final Thoughts
Beets are nutrient-dense, affordable, and very healthy when eaten in the right amount. They support heart health, digestion, energy levels, and weight management. Include beets regularly in your meals, but avoid overconsumption.