Calories in Beets, fresh, cooked, no added fat
Generic food Cooked Vegetables
Beets, fresh, cooked, no added fat contains 45 kcal per 100 g. A typical serving of 1 slice (10 g) provides about 5 kcal.
Roughly 83% of its calories come from carbohydrates, with 14% from protein and 3% from fat (estimated with general energy factors).
That is close to the median for other vegetables and combinations on FoodFactly (46 kcal per 100 g).
100 g provides 24% of the Daily Value for Folate (B9).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 45 kcal | |
| Total fat C | 0.18 g | 0.2% |
| Saturated fat C | 0.028 g | 0.1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 202 mg | 9% |
| Total carbohydrates C | 9.9 g | 4% |
| Dietary fiber C | 2.9 g | 10% |
| Total sugars C | 7 g | |
| Protein C | 1.7 g | 3% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C C | 4.3 mg | 5% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.04 mg | 0.3% |
| Vitamin K C | 0.2 µg | 0.2% |
| Thiamin (B1) C | 0.029 mg | 2% |
| Riboflavin (B2) C | 0.039 mg | 3% |
| Niacin (B3) C | 0.33 mg | 2% |
| Vitamin B6 C | 0.063 mg | 4% |
| Folate (B9) C | 96 µg | 24% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 6.2 mg | 1% |
| Calcium C | 17 mg | 1% |
| Iron C | 0.83 mg | 5% |
| Magnesium C | 24 mg | 6% |
| Phosphorus C | 42 mg | 3% |
| Potassium C | 338 mg | 7% |
| Zinc C | 0.36 mg | 3% |
| Copper C | 0.078 mg | 9% |
| Selenium C | 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 other vegetables and combinations (median 2 g)
- Fiber2.9 gabove the median for other vegetables and combinations (median 2.2 g)
- Sugars7 gin the top quarter of other vegetables and combinations (median 2.4 g)
- Fat0.18 gin the lowest quarter of other vegetables and combinations (median 2.7 g)
- Saturated fat0.028 gin the lowest quarter of other vegetables and combinations (median 0.69 g)
- Sodium202 mgin the top quarter of other vegetables and combinations (median 138 mg)
- Protein per 100 kcal3.7 gprotein density, useful for comparing foods with different calorie levels
- Water86.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.033 g |
|---|---|
| Polyunsaturated fat C | 0.062 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.057 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.027 g |
| SFA 18:0 C | 0.001 g |
| MUFA 18:1 C | 0.033 g |
| PUFA 18:3 C | 0.005 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 20 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 86.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 96 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 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, cooked, boiled. drained, with salt Cooked | 44 | 1.7 g | 10 g | 0.18 g |
| 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, 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 |
|---|---|---|---|---|
| Carrots, fresh, cooked, no added fat Cooked | 50 | 0.98 g | 10.7 g | 0.36 g |
| Onions, cooked, no added fat Cooked | 47 | 1.3 g | 11 g | 0.12 g |
| 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 |
| Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt Cooked | 54 | 0.66 g | 13.8 g | 0.34 g |
| Peas, edible-podded, frozen, cooked, boiled, drained, without salt Cooked | 52 | 3.5 g | 9 g | 0.38 g |
| Snowpeas, frozen, cooked, no added fat Cooked | 52 | 3.5 g | 9 g | 0.38 g |
| Peas, edible-podded, frozen, cooked, boiled, drained, with salt Cooked | 50 | 3.5 g | 8.4 g | 0.38 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 45 kcal. 1 slice (10 g): about 5 kcal. 1 whole (50 g): about 23 kcal. 1 cup (170 g): about 77 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 0.17 g in 1 slice (10 g). About 14% of its calories come from protein. Compared with other other vegetables and combinations, that is below the median (median 2 g).
How many carbs are in cooked beets?
Cooked beets has 9.9 g of total carbohydrates per 100 g, including 2.9 g of fiber and 7 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) (24% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked beets?
100 g contains 202 mg of sodium, 9% of the 2,300 mg Daily Value.
Does beets have the same nutrition cooked and canned?
No. Per 100 g, beets, fresh, cooked, no added fat has 45 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: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2709872. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.