Beet: Calories, Nutrition Facts, and Health Benefits (2026)
1/2 cup of beets has 29 calories, 1.9 g fiber and 3.3 mg vitamin C. Full beet nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Beet provides 29 calories per 1/2 cup raw (68 g), along with 1.1 g protein, 1.9 g fiber, and 4.6 g sugar. It contains 3.3 mg vitamin C, contributing 4% of the daily value, and 221 mg potassium.
This page explores the nutritional profile of beets, detailing their calories, vitamins, and health benefits. It also covers how beets compare to other vegetables and their impact on common health goals.
Beet Nutrition Facts (Per Serving and Per 100 g)
The following table outlines the nutrition facts for beets, highlighting key nutrients per 1/2 cup raw (68 g) and per 100 g.
Values are for 1/2 cup raw (68 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 29 | 43 | 1% |
| Protein | 1.1 g | 1.6 g | 2% |
| Carbohydrates | 6.5 g | 9.6 g | 2% |
| Fiber | 1.9 g | 2.8 g | 7% |
| Sugar | 4.6 g | 6.8 g | - |
| Fat | 0.1 g | 0.2 g | 0% |
| Vitamin C | 3.3 mg | 4.9 mg | 4% |
| Potassium | 221 mg | 325 mg | 5% |
| Folate | 74 mcg | 109 mcg | 19% |
| Manganese | 0.22 mg | 0.33 mg | 10% |
About 83% of beet calories come from carbohydrates, 14% from protein and 3% from fat.
Beet by Health Goal
Here, we assess how beets rate for various health goals, providing insights into their suitability for different dietary needs.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Excellent | 29 calories per serving with 1.9 g fiber for fullness |
| Blood sugar / diabetes | Excellent | Glycemic load of about 3 per serving |
| Immunity | Fair | Provides 3.3 mg vitamin C (4% DV) |
| Digestion | Fair | 1.9 g fiber per serving supports regularity |
| Heart health | Good | Potassium (221 mg) and fiber, very low sodium |
| Muscle gain | Fair | Low in protein (1.1 g); best as a vitamin-rich choice, not a protein source |
Beet and Blood Sugar
Glycemic index: 64. Glycemic load: 3 per serving.
Beet has a glycemic index of about 64 and a glycemic load of around 3 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Beet Compares to Other Vegetables
The comparison table below illustrates how beets stack up against other vegetables in terms of nutritional content.
| Vegetable (per 100 g) | Calories | Sugar (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Beet | 43 | 6.8 | 2.8 | 4.9 |
| Carrot | 41 | 4.7 | 2.8 | 5.9 |
| Turnip | 28 | 3.8 | 1.8 | 21.0 |
| Radish | 16 | 1.9 | 1.6 | 14.8 |
Beet Myths, Checked
Beets are too sugary to be healthy , Misleading. Beets have about 7 g sugar per 100 g but also nitrates linked to lower blood pressure.
Red urine after beets means a problem , False. Beeturia is a harmless pigment effect, not a detox sign.
How to Track Beet
Vegetable portions and cooking method both change the numbers, so the same beet can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log beet accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1/2 cup of beets?
A 1/2 cup of beets contains 29 calories. This makes them a low-calorie vegetable option, suitable for various diets.
Is beet good for weight loss?
Beets can be beneficial for weight loss due to their low calorie content and high fiber, which aids in satiety. The fiber content is 1.9 g per 1/2 cup.
Can people with diabetes eat beet?
People with diabetes can include beets in moderation, as they have a glycemic index of about 64. This indicates a moderate impact on blood sugar levels.
How much folate is in beet?
Beets are a good source of folate, providing 74 mcg per 1/2 cup. Folate is essential for cell division and overall health.
Is beet high in sugar?
While beets contain 4.6 g of sugar per 1/2 cup, they are not considered high in sugar compared to many fruits. Their natural sugars are balanced with fiber.
Do beets lower blood pressure?
Studies suggest that beets may help lower blood pressure due to their high nitrate content. Regular consumption can lead to improved cardiovascular health.
Key Takeaways
- Beets have 29 calories per 1/2 cup raw (68 g).
- Each serving contains 1.9 g of fiber.
- Beets provide 3.3 mg of vitamin C, contributing 4% of the daily value.
- They contain 74 mcg of folate per serving.
- Beets have a glycemic index of about 64.
- The potassium content in beets is 221 mg per 1/2 cup.
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