Vegetables · SOURCE-BASED NUTRITION
Beets, raw nutrition facts
Foundation
Beets, raw. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy (Atwater General Factors) | 44.6 kcal | — |
| Protein | 1.69 g | 3.4% |
| Carbohydrate, by difference | 8.79 g | 3.2% |
| Total lipid (fat) | 0.3 g | 0.4% |
| Fiber, total dietary | 3.12 g | 11.1% |
| Sugars, Total | 5.1 g | — |
| Sodium, Na | 112 mg | 4.9% |
| Potassium, K | 342 mg | 7.3% |
| Calcium, Ca | 13.8 mg | 1.1% |
| Iron, Fe | 0.43 mg | 2.4% |
| Magnesium, Mg | 21 mg | 5% |
| Phosphorus, P | 33.6 mg | 2.7% |
| Zinc, Zn | 0.31 mg | 2.8% |
| Copper, Cu | 0.16 mg | 17.9% |
| Manganese, Mn | 0.26 mg | 11.2% |
| Vitamin C, total ascorbic acid | 4.6 mg | 5.1% |
| 5-methyl tetrahydrofolate (5-MTHF) | 64 µg | — |
| Ash | 1.06 g | — |
| Folate, total | 103 µg | — |
| Fructose | 0.51 g | — |
| Glucose | 0.31 g | — |
| Lactose | 0 g | — |
| Maltose | 0 g | — |
| Nitrogen | 0.27 g | — |
| Sucrose | 4.29 g | — |
| Water | 88.2 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Copper (17.9% DV), Manganese (11.2% DV) and Dietary fiber (11.1% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Copper: iron metabolism and nerves
This amount provides 0.16 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 0.26 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceDietary fiber: digestion and fullness
This amount provides 3.12 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
Contributes Copper
This amount provides 0.16 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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