Calories in Beets, cooked, boiled. drained, with salt
Generic food Cooked Vegetables
Beets, cooked, boiled. drained, with salt contains 44 kcal per 100 g. A typical serving of 0.5 cup slices (85 g) provides about 37 kcal.
Roughly 83% of its calories come from carbohydrates, with 14% from protein and 3% from fat (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 20% of the Daily Value for Folate (B9) and 14% of the Daily Value for manganese.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 44 kcal | |
| Total fat ? | 0.18 g | 0.2% |
| Saturated fat ? | 0.028 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 285 mg | 12% |
| Total carbohydrates C | 10 g | 4% |
| Dietary fiber M | 2 g | 7% |
| Total sugars I | 8 g | |
| Protein ? | 1.7 g | 3% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C ? | 3.6 mg | 4% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.04 mg | 0.3% |
| Vitamin K I | 0.2 µg | 0.2% |
| Thiamin (B1) ? | 0.027 mg | 2% |
| Riboflavin (B2) ? | 0.04 mg | 3% |
| Niacin (B3) ? | 0.33 mg | 2% |
| Pantothenic acid (B5) ? | 0.15 mg | 3% |
| Vitamin B6 ? | 0.067 mg | 4% |
| Folate (B9) C | 80 µg | 20% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline C | 6.3 mg | 1% |
| Calcium ? | 16 mg | 1% |
| Iron ? | 0.79 mg | 4% |
| Magnesium ? | 23 mg | 5% |
| Phosphorus ? | 38 mg | 3% |
| Potassium ? | 305 mg | 6% |
| Zinc ? | 0.35 mg | 3% |
| Copper ? | 0.074 mg | 8% |
| Manganese ? | 0.33 mg | 14% |
| Selenium I | 0.7 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 14%
- Carbohydrates 83%
- Fat 3%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.7 gbelow the median for vegetables and vegetable products (median 2 g)
- Fiber2 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars8 gin the top quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.18 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.028 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
- Sodium285 mgin the top quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal3.8 gprotein density, useful for comparing foods with different calorie levels
- Water87.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.035 g |
|---|---|
| Polyunsaturated fat ? | 0.064 g |
Amino acids (18)
| Tryptophan ? | 0.02 g |
|---|---|
| Threonine ? | 0.049 g |
| Isoleucine ? | 0.05 g |
| Leucine ? | 0.071 g |
| Lysine ? | 0.06 g |
| Methionine ? | 0.019 g |
| Cystine ? | 0.02 g |
| Phenylalanine ? | 0.048 g |
| Tyrosine ? | 0.04 g |
| Valine ? | 0.059 g |
| Arginine ? | 0.044 g |
| Histidine ? | 0.022 g |
| Alanine ? | 0.063 g |
| Aspartic acid ? | 0.12 g |
| Glutamic acid ? | 0.45 g |
| Glycine ? | 0.033 g |
| Proline ? | 0.043 g |
| Serine ? | 0.062 g |
Individual fatty acids (5)
| Linoleic acid (omega-6, 18:2) ? | 0.058 g |
|---|---|
| SFA 16:0 ? | 0.027 g |
| SFA 18:0 ? | 0.001 g |
| MUFA 18:1 ? | 0.035 g |
| PUFA 18:3 ? | 0.005 g |
Carotenoids (7)
| Beta-carotene I | 21 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (8)
| Water ? | 87.1 g |
|---|---|
| Ash ? | 1.1 g |
| Energy C | 186 kJ |
| Vitamin A, IU C | 35 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 80 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Beets
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Beets, canned, no salt added, solids and liquids Canned | 28 | 0.8 g | 6.6 g | 0.07 g |
| Beets, raw Raw | 43 | 1.6 g | 9.6 g | 0.17 g |
| Beets, cooked, boiled, drained Cooked | 44 | 1.7 g | 10 g | 0.18 g |
| Beets, canned, regular pack, solids and liquids Canned | 30 | 0.73 g | 7.1 g | 0.09 g |
| Beets, canned, drained solids Canned | 31 | 0.91 g | 7.2 g | 0.14 g |
| Beets, harvard, canned, solids and liquids Canned | 73 | 0.84 g | 18.2 g | 0.06 g |
| Beets, pickled, canned, solids and liquids Canned | 65 | 0.8 g | 16.3 g | 0.08 g |
| Beets, fresh, cooked, no added fat Cooked | 45 | 1.7 g | 9.9 g | 0.18 g |
| Beets, canned, cooked, no added fat Cooked | 31 | 0.91 g | 7.2 g | 0.14 g |
| Beets, NS as to form, cooked Cooked | 53 | 0.89 g | 7 g | 2.7 g |
| Beets, fresh, cooked, fat added Cooked | 67 | 1.6 g | 9.7 g | 2.8 g |
| Beets, canned, cooked, fat added Cooked | 53 | 0.89 g | 7 g | 2.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sweet potato leaves, cooked, steamed, without salt Cooked | 35 | 2.2 g | 7.4 g | 0.34 g |
| Sweet potato leaves, cooked, steamed, with salt Cooked | 35 | 2.2 g | 7.4 g | 0.34 g |
| Onions, cooked, no added fat Cooked | 47 | 1.3 g | 11 g | 0.12 g |
| Onions, cooked, boiled, drained, without salt Cooked | 44 | 1.4 g | 10.2 g | 0.19 g |
| Onions, cooked, boiled, drained, with salt Cooked | 42 | 1.4 g | 9.6 g | 0.19 g |
| Carrots, fresh, cooked, no added fat Cooked | 50 | 0.98 g | 10.7 g | 0.36 g |
| Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt Cooked | 54 | 0.66 g | 13.8 g | 0.34 g |
| Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt Cooked | 56 | 0.66 g | 14.3 g | 0.34 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked beets?
100 g of cooked beets has 44 kcal. 0.5 cup slices (85 g): about 37 kcal.
How much protein is in cooked beets?
Cooked beets contains 1.7 g of protein per 100 g (3% of the 50 g Daily Value), or 1.4 g in 0.5 cup slices (85 g). About 14% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).
How many carbs are in cooked beets?
Cooked beets has 10 g of total carbohydrates per 100 g, including 2 g of fiber and 8 g of sugars.
How much fat is in cooked beets?
Cooked beets contains 0.18 g of fat per 100 g, of which 0.028 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does cooked beets contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (20% DV) and manganese (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked beets?
100 g contains 285 mg of sodium, 12% of the 2,300 mg Daily Value.
Does beets have the same nutrition cooked and canned?
No. Per 100 g, beets, cooked, boiled. drained, with salt has 44 kcal, while beets, canned, no salt added, solids and liquids has 28 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168506. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.