Vegetables · SOURCE-BASED NUTRITION
Beets, fresh, cooked, fat added nutrition facts
Survey (FNDDS)
Beets, fresh, cooked, fat added. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 67 kcal | — |
| Protein | 1.63 g | 3.3% |
| Carbohydrate, by difference | 9.65 g | 3.5% |
| Total lipid (fat) | 2.82 g | 3.6% |
| Fiber, total dietary | 2.8 g | 10% |
| Total Sugars | 6.82 g | — |
| Fatty acids, total saturated | 0.72 g | 3.6% |
| Cholesterol | 2 mg | 0.7% |
| Sodium, Na | 205 mg | 8.9% |
| Potassium, K | 328 mg | 7% |
| Calcium, Ca | 17 mg | 1.3% |
| Iron, Fe | 0.81 mg | 4.5% |
| Magnesium, Mg | 23 mg | 5.5% |
| Phosphorus, P | 41 mg | 3.3% |
| Zinc, Zn | 0.35 mg | 3.2% |
| Copper, Cu | 0.08 mg | 8.4% |
| Selenium, Se | 0.7 µg | 1.3% |
| Vitamin A, RAE | 14 µg | 1.6% |
| Vitamin C, total ascorbic acid | 4.2 mg | 4.7% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0.44 mg | 2.9% |
| Vitamin K (phylloquinone) | 2.4 µg | 2% |
| Thiamin | 0.03 mg | 2.3% |
| Riboflavin | 0.04 mg | 3% |
| Niacin | 0.32 mg | 2% |
| Vitamin B-6 | 0.08 mg | 4.6% |
| Folate, DFE | 93 µg | 23.3% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 6.3 mg | 1.1% |
| Alcohol, ethyl | 0 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 24 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Fatty acids, total monounsaturated | 0.97 g | — |
| Fatty acids, total polyunsaturated | 0.82 g | — |
| Folate, food | 93 µg | — |
| Folate, total | 93 µg | — |
| Folic acid | 0 µg | — |
| Lutein + zeaxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| MUFA 16:1 | 0.02 g | — |
| MUFA 18:1 | 0.94 g | — |
| MUFA 20:1 | 0.01 g | — |
| MUFA 22:1 | 0 g | — |
| PUFA 18:2 | 0.73 g | — |
| PUFA 18:3 | 0.09 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 11 µg | — |
| SFA 10:0 | 0.02 g | — |
| SFA 12:0 | 0.02 g | — |
| SFA 14:0 | 0.07 g | — |
| SFA 16:0 | 0.41 g | — |
| SFA 18:0 | 0.14 g | — |
| SFA 4:0 | 0.02 g | — |
| SFA 6:0 | 0.01 g | — |
| SFA 8:0 | 0.01 g | — |
| Theobromine | 0 mg | — |
| Vitamin E, added | 0 mg | — |
| Water | 84.5 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 Folate (23.3% DV), Dietary fiber (10% DV) and Copper (8.4% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Folate: DNA and cell division
This amount provides 93 µg. Folate is needed to make DNA and RNA and for normal cell division. 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 2.8 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 referenceCopper: iron metabolism and nerves
This amount provides 0.08 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 referencePotassium: fluid balance and muscles
This amount provides 328 mg. Potassium supports normal cell function, fluid balance, nerve transmission and muscle contraction. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 23 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin C: collagen and antioxidant function
This amount provides 4.2 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. 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
High in Folate
This amount provides 93 µg. Folate is needed to make DNA and RNA and for normal cell division. 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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