The nutritional value of beets and other health benefits


Beets are a delicious root veggie that is packed with valuable nutrients good for your body. The nutritional value of beets helps to improve your immune system and reduce the risk of chronic diseases.

I’m a very self-conscious person who likes to know what I’m consuming and if it has any adverse effects on my health. I like keeping a close eye on the hidden information you don’t get on the labels of foods especially natural products. I have been eating beets for a long time and they contain plenty of nutritional benefits for your body. Beets are an all-around treatment gem.



Beets have a dense texture and a strong flavour that is loved and hated in equal measure. While most people may know the red beets there are other types of beets like the yellow, white, and orange beets. They all contain minerals and vitamins good for your body. Beets contain essential nutrients, a good source of fiber, vitamin C, folate, iron, magnesium, manganese, and potassium. Taking beets or beet juice has numerous health benefits like increasing your energy levels, lowering your blood pressure, and reducing the risk of chronic diseases. The high content of inorganic nitrates in beets is responsible for your healthy body.Click here for more nutritional benefits of beets.

The nutritional value of beets

Nutritional facts

Beets are low in calories with no fat content but high in vitamins and minerals. Beets contain 87% water, 2-3% fiber, and 8% carbs. For every 100g or 3.5 ounces of cooked beets you get:

  • Calories – 44
  • Vitamin C – 6%
  • Fat – 0.2g
  • Folate – 20%
  • Fiber – 2g
  • Protein – 1.7 g
  • Iron – 4%
  • Potassium – 9%
  • Vitamin B6 – 3%
  • Manganese – 16%
  • Phosphorous – 4%
  • Magnesium – 6%


Beets are a rich source of vitamin B and folate with a diet of 2,000 calories per serving containing 17% of the daily vitamins your body needs daily. With each serving, you also get 5% of vitamin C and small amounts of vitamin B6, A, riboflavin, thiamin, niacin, and pantothenic acid. Vitamin C is a good antioxidant and one of the nutritional value of beetsthat help support your immune system and also take care of your skin. Folate is good for pregnant women to give your baby healthy birth weight and prevent your baby from being born with any birth defects. It also helps to improve your metabolism, protect you from getting ulcers and sores in your mouth, and gives you healthy skin and hair.


One cup of sliced beets has 3g of fiber. Cooked of raw beets have 8-10% of carbs. With simple sugars making up 70% in raw beets and 80% in cooked beets. Beets contain a short-chain carbohydrate called fructans that sometimes can’t be digested causing you to have digestive issues. The amount of carbs in beets is very low to affect your blood sugar levels. With a glycemic index of 61 and a glycemic load of 5, beets help to maintain your blood sugar levels after every meal.


Your body has very small amounts on manganese in your body but very important. If you have low amounts you may experience body weakness, infertility, and bone malformation. Manganese is responsible for the proper functioning of your nerves and brain and also the production of various connective tissues and hormones. You also require iron so that your body can get enough oxygen plus the growth, development, and proper functioning of cells. Potassium is needed for your cardiovascular health. Beets also contain magnesium, copper, zinc calcium, and selenium.

Inorganic nitrates

Beets contain high levels of dietary nitrates which are then converted into nitric oxide which relaxes the muscle cells around your arteries and dilating your blood vessels so that your blood pressure drops. Inorganic nitrates comprise of nitrates, nitrites, and nitric oxide. Fruits and veggies contain 80-95% of dietary nitrates while you will find dietary nitrites in cereals, food additives, and baked foods. All foods rich in nitrates and nitrites are good for your blood pressure and to reduce the risk of developing some diseases. Inorganic nitrates can also be found in green leafy vegetables and beet juice.

So, are you now convinced beets are healthy for you?

Beets are the best veggie you can include in your diet. It has a high nutritional value and massive health benefits. Vitamin C is a great antioxidant that supports your immune system and folate helps protect your baby from any birth defects. Dietary fibers are good for your metabolism and bowel movement while inorganic nitrates help to keep your blood pressure in check.


Are beets good for your liver?

Beets contain betalains, phytonutrients that help in the detoxification of your liver. By getting rid of the toxins in your liver, your body is able to maintain your hormones, energy, and cholesterol levels.

Are beets good for skin?

Including beets in your daily diet or taking it as a juice has many benefits for your skin, heart, brain, and eyes. Beets contain high concentrations of vitamin C, dietary fiber, iron, potassium, folate, antioxidants, anti-inflammatory, carotenoids, and manganese.

Can you eat too many beets?

Having too many beets per day can have some serious side effects. However, beets contain lots of healthy nutrients and essential vitamins, minerals, and proteins that your body needs daily.

What are the benefits of eating beets?

Beets contain nitrates and nitric oxide that lowers your blood pressure, increasing your energy levels and improving your workout performance. It’s also low in calories with no fat content that is perfect if you’re thinking of losing some kilos.

Are beets a superfood?

Because of the dense nutrients that include vitamins, minerals, and fiber, beets are considered to be a superfood. Beets provide you with a healthy and nutritious diet.

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