Calories in Beets, NS as to form, cooked
Generic food Cooked Vegetables
Beets, NS as to form, cooked contains 53 kcal per 100 g. A typical serving of 1 slice (10 g) provides about 5 kcal.
Roughly 50% of its calories come from carbohydrates, with 43% from fat and 6% from protein (estimated with general energy factors).
That is more energy than the typical item in other vegetables and combinations on FoodFactly, where the median is 46 kcal per 100 g across 135 foods.
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 | 53 kcal | |
| Total fat C | 2.7 g | 3% |
| Saturated fat C | 0.69 g | 3% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 197 mg | 9% |
| Total carbohydrates C | 7 g | 3% |
| Dietary fiber C | 1.7 g | 6% |
| Total sugars C | 5.4 g | |
| Protein C | 0.89 g | 2% |
| Vitamin A C | 12 µg | 1% |
| Vitamin C C | 3.6 mg | 4% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.41 mg | 3% |
| Vitamin K C | 2.3 µg | 2% |
| Thiamin (B1) C | 0.009 mg | 0.8% |
| Riboflavin (B2) C | 0.039 mg | 3% |
| Niacin (B3) C | 0.15 mg | 1% |
| Vitamin B6 C | 0.072 mg | 4% |
| Folate (B9) C | 28 µg | 7% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 7.5 mg | 1% |
| Calcium C | 15 mg | 1% |
| Iron C | 1.8 mg | 10% |
| Magnesium C | 17 mg | 4% |
| Phosphorus C | 17 mg | 1% |
| Potassium C | 144 mg | 3% |
| Zinc C | 0.2 mg | 2% |
| Copper C | 0.057 mg | 6% |
| Selenium C | 0.5 µg | 0.9% |
% 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 6%
- Carbohydrates 50%
- Fat 43%
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
- Protein0.89 gin the lowest quarter of other vegetables and combinations (median 2 g)
- Fiber1.7 gbelow the median for other vegetables and combinations (median 2.2 g)
- Sugars5.4 gin the top quarter of other vegetables and combinations (median 2.4 g)
- Fat2.7 gbelow the median for other vegetables and combinations (median 2.7 g)
- Saturated fat0.69 gbelow the median for other vegetables and combinations (median 0.69 g)
- Sodium197 mgin the top quarter of other vegetables and combinations (median 138 mg)
- Protein per 100 kcal1.7 gprotein density, useful for comparing foods with different calorie levels
- Water88.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.93 g |
|---|---|
| Polyunsaturated fat C | 0.78 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 | 0.7 g |
| SFA 4:0 C | 0.018 g |
| SFA 6:0 C | 0.013 g |
| SFA 8:0 C | 0.007 g |
| SFA 10:0 C | 0.017 g |
| SFA 12:0 C | 0.02 g |
| SFA 14:0 C | 0.064 g |
| SFA 16:0 C | 0.39 g |
| SFA 18:0 C | 0.14 g |
| MUFA 18:1 C | 0.9 g |
| PUFA 18:3 C | 0.085 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.014 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.012 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 | 11 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 88.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 28 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, 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, 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, squash, pumpkin, chrysanthemum, or bean leaves, cooked Cooked | 57 | 2.1 g | 7.2 g | 2.9 g |
| Turnip, cooked Cooked | 54 | 0.95 g | 6.7 g | 2.8 g |
| Peppers and onions, cooked, fat added Cooked | 59 | 1 g | 8.1 g | 2.7 g |
| Cabbage, red, cooked Cooked | 58 | 1.3 g | 6.9 g | 2.9 g |
| Rutabaga, cooked Cooked | 63 | 1.1 g | 9 g | 2.9 g |
| Onions, cooked, fat added Cooked | 73 | 1.3 g | 10.6 g | 3.1 g |
| Cress, cooked Cooked | 58 | 2.7 g | 5.7 g | 3.5 g |
| Cabbage, green, cooked with butter or margarine Cooked | 52 | 0.99 g | 6.4 g | 2.5 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 53 kcal. 1 slice (10 g): about 5 kcal. 1 whole (52 g): about 28 kcal. 1 cup (175 g): about 93 kcal.
How much protein is in cooked beets?
Cooked beets contains 0.89 g of protein per 100 g (2% of the 50 g Daily Value), or 0.089 g in 1 slice (10 g). About 6% of its calories come from protein. Compared with other other vegetables and combinations, that is in the lowest quarter (median 2 g).
How many carbs are in cooked beets?
Cooked beets has 7 g of total carbohydrates per 100 g, including 1.7 g of fiber and 5.4 g of sugars.
How much fat is in cooked beets?
Cooked beets contains 2.7 g of fat per 100 g, of which 0.69 g is saturated (3% of the Daily Value).
How much sodium is in cooked beets?
100 g contains 197 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, NS as to form, cooked has 53 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 2709874. 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.