NutriSeek

Vegetables

Beets

Rich in Folate

Overview

Why eat beets?

Beets are a sweet-tasting root vegetable that packs a surprising amount of folate, potassium and fiber into just 43 calories per 100 g. They are also one of the best natural sources of dietary nitrates, the compounds behind their reputation among athletes and in blood pressure research.

Good to know: Beets are high in oxalates, so people prone to kidney stones may want to keep portions modest; harmless pink urine after eating them is common.

  1. Rich in folate

    One 82 g beet supplies about 89 µg of folate, 22% of the Daily Value, a B vitamin needed for making DNA and new red blood cells.

  2. Potassium for blood pressure

    With 325 mg of potassium per 100 g, beets help balance sodium in the body and support normal blood pressure and muscle function.

  3. Fiber and natural nitrates

    The 2.8 g of fiber per 100 g feeds gut bacteria, while beet nitrates are linked to improved blood flow and exercise performance.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in beets?

Calories

43kcal

Protein

1.6g

Carbs

9.6g

Fat

0.17g

Fiber

2.8g

Sugars

6.8g

Minerals

  • Calcium16 mg1%
  • Iron0.8 mg4%
  • Magnesium23 mg5%
  • Phosphorus40 mg3%
  • Potassium325 mg7%
  • Sodium78 mg3%
  • Zinc0.35 mg3%
  • Copper0.07 mg8%
  • Selenium0.7 µg1%

Vitamins

  • Vitamin A2 µg0%
  • Vitamin C4.9 mg5%
  • Vitamin E0.04 mg0%
  • Vitamin K0.2 µg0%
  • Thiamin (B1)0.03 mg3%
  • Riboflavin (B2)0.04 mg3%
  • Niacin (B3)0.33 mg2%
  • Vitamin B60.07 mg4%
  • Folate109 µg27%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Questions about beets

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Source: USDA FoodData Central, “Beets, raw” (SR Legacy, FDC ID 169145).View the USDA record ↗ (opens in a new tab).