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
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
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.
Use it
More vegetables
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://www.nutrifactshub.com/foods/beets