Beets, raw

1 cup (136 g): 58 kcal, 2.2 g protein, 13 g carbohydrate and 0.2 g fat.

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Nutrition Facts

Serving size1 cup (136 g)

Amount per serving

Calories60

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 105mg	5%
Total Carbohydrate 13g	5%
Dietary Fiber 4g	14%
Total Sugars 9g
Includes Added Sugars ≤9g	≤18%
Protein 2g	4%
Vitamin D 0mcg	0%
Calcium 20mg	0%
Iron 1.1mg	6%
Potassium 440mg	10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (136 g) gives you

High in Folate (37% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

14% protein · 83% carbohydrate · 3% fat

Protein: 2 g 14%
Carbs: 13 g 83%
Fat: 0 g 3%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 89% of foods
Protein: more than 21% of foods
Total fat: less than 89% of foods
Carbohydrate: more than 54% of foods
Dietary fiber: more than 78% of foods
Total sugars: less than 27% of foods
Sodium: less than 47% of foods

All nutrients (57)

Amounts for 1 cup (136 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	58.5 kcal	43 kcal
Protein	2.19 g	1.61 g	4%
Carbohydrate	13 g	9.56 g	5%
Dietary fiber	3.81 g	2.8 g	14%
Total sugars	9.19 g	6.76 g
Water	119 g	87.6 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.231 g	0.17 g	0%
Saturated fat	0.037 g	0.027 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.044 g	0.032 g
Polyunsaturated fat	0.082 g	0.06 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	21.8 mg	16 mg	2%
Iron	1.09 mg	0.8 mg	6%
Magnesium	31.3 mg	23 mg	7%
Phosphorus	54.4 mg	40 mg	4%
Potassium	442 mg	325 mg	9%
Sodium	106 mg	78 mg	5%
Zinc	0.476 mg	0.35 mg	4%
Copper	0.102 mg	0.075 mg	11%
Manganese	0.447 mg	0.329 mg	19%
Selenium	0.952 mcg	0.7 mcg	2%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	2.72 mcg	2 mcg	0%
Vitamin C	6.66 mg	4.9 mg	7%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.054 mg	0.04 mg	0%
Vitamin K	0.272 mcg	0.2 mcg	0%
Thiamin (B1)	0.042 mg	0.031 mg	4%
Riboflavin (B2)	0.054 mg	0.04 mg	4%
Niacin (B3)	0.454 mg	0.334 mg	3%
Pantothenic acid (B5)	0.211 mg	0.155 mg	4%
Vitamin B6	0.091 mg	0.067 mg	5%
Folate	148 mcg	109 mcg	37%
Vitamin B12	0 mcg	0 mcg	0%
Choline	8.16 mg	6 mg	1%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.026 g	0.019 g
Threonine	0.064 g	0.047 g
Isoleucine	0.065 g	0.048 g
Leucine	0.092 g	0.068 g
Lysine	0.079 g	0.058 g
Methionine	0.024 g	0.018 g
Cystine	0.026 g	0.019 g
Phenylalanine	0.063 g	0.046 g
Tyrosine	0.052 g	0.038 g
Valine	0.076 g	0.056 g
Arginine	0.057 g	0.042 g
Histidine	0.029 g	0.021 g
Alanine	0.082 g	0.06 g
Aspartic acid	0.158 g	0.116 g
Glutamic acid	0.582 g	0.428 g
Glycine	0.042 g	0.031 g
Proline	0.057 g	0.042 g
Serine	0.08 g	0.059 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 169145(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.