Vegetables
Beets nutrition facts
A 2 undetermined beets (2" dia, sphere) (100 g) serving of beets provides 44 calories, 2 g protein, 10 g carbohydrate, and 0 g fat — about 14% of its calories from protein, 83% from carbohydrate, and 3% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 2 undetermined beets (2" dia, sphere) (100 g) | Per 100 g |
|---|---|---|
| Calories | 44 | 44 |
| Protein | 2 g | 2 g |
| Total carbohydrate | 10 g | 10 g |
| Total fat | 0 g | 0 g |
Vitamins & minerals
Per serving (100 g)
- Vitamin C
- 3.60 mg
- Vitamin A (RAE)
- 2.00 mcg
- Vitamin E
- 0.04 mg
- Vitamin K
- 0.20 mcg
- Thiamin (B1)
- 0.03 mg
- Riboflavin (B2)
- 0.04 mg
- Niacin (B3)
- 0.33 mg
- Vitamin B6
- 0.07 mg
- Folate (DFE)
- 80.0 mcg
- Magnesium
- 23.0 mg
- Phosphorus
- 38.0 mg
- Zinc
- 0.35 mg
- Copper
- 0.07 mg
- Manganese
- 0.33 mg
- Selenium
- 0.70 mcg
Selecting, storing & prepping beets
- Selecting
- Choose beets that feel firm and smooth with no soft spots — smaller and medium beets tend to be more tender than very large ones, which can turn woody.
- Storing
- Whole beets with the greens trimmed off keep several weeks refrigerated, thanks to their dense root structure; leave about an inch of stem to reduce bleeding. The greens themselves, if still attached, should be removed and used within a few days, since they pull moisture from the root.
- Prepping
- Roasting whole and unpeeled, then rubbing the skin off once cooled, keeps more color and flavor than peeling and boiling, which can wash both into the cooking water.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 2 undetermined beets (2" dia, sphere) (100 g), beets is an excellent source of Folate and a good source of Manganese.
% of the FDA Daily Value per 2 undetermined beets (2" dia, sphere) (100 g) serving.
Key metrics
Nutrient density
Per 100 kcal, beets delivers about 10% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest vegetables to beets by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in beets?
- A 2 undetermined beets (2" dia, sphere) (100 g) serving of beets has about 44 calories. Per 100 g, it has 44 calories — a low calorie density.
- How much protein is in beets?
- Beets provides about 2 g of protein per 2 undetermined beets (2" dia, sphere) (100 g) serving.
- What are the macros in beets?
- Per serving, beets has roughly 2 g protein, 10 g carbohydrate, and 0 g fat. By calories, that is 14% protein, 83% carbohydrate, and 3% fat.
- Is beets high in protein?
- Beets has a protein density of about 3.8 g per 100 kcal, and 14% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in beets?
- Per 2 undetermined beets (2" dia, sphere) (100 g), beets is a notable source of Folate and Manganese. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of beets?
- Per 2 undetermined beets (2" dia, sphere) (100 g), beets has 44 calories, 2 g protein, 10 g carbohydrate, and 0 g fat, plus notable amounts of Folate and Manganese. See the full nutrition facts label above for every vitamin and mineral.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 169146 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Beets Nutrition Facts.” https://nutrifactshub.com/foods/beets