Calories in Beets, raw

Generic food Raw Vegetables

Beets, raw contains 43 kcal per 100 g. A typical serving of 1 cup (136 g) provides about 58 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 27% of the Daily Value for Folate (B9) and 14% of the Daily Value for manganese.

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

43kcal per 100 g

1.6 gprotein

9.6 gcarbohydrates

0.17 gfat

58kcal in 1 cup (136 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	43 kcal
Total fat ?	0.17 g	0.2%
Saturated fat C	0.027 g	0.1%
Trans fat Z	0 g
Cholesterol Z	0 mg	0%
Sodium ?	78 mg	3%
Total carbohydrates C	9.6 g	3%
Dietary fiber ?	2.8 g	10%
Total sugars M	6.8 g
Protein ?	1.6 g	3%
Vitamin A C	2 µg	0.2%
Vitamin C ?	4.9 mg	5%
Vitamin D Z	0 µg	0%
Vitamin E I	0.04 mg	0.3%
Vitamin K I	0.2 µg	0.2%
Thiamin (B1) ?	0.031 mg	3%
Riboflavin (B2) ?	0.04 mg	3%
Niacin (B3) ?	0.33 mg	2%
Pantothenic acid (B5) ?	0.16 mg	3%
Vitamin B6 ?	0.067 mg	4%
Folate (B9) C	109 µg	27%
Vitamin B12 Z	0 µg	0%
Choline ?	6 mg	1%
Calcium ?	16 mg	1%
Iron ?	0.8 mg	4%
Magnesium ?	23 mg	5%
Phosphorus ?	40 mg	3%
Potassium ?	325 mg	7%
Zinc ?	0.35 mg	3%
Copper ?	0.075 mg	8%
Manganese ?	0.33 mg	14%
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

Protein1.6 gbelow the median for vegetables and vegetable products (median 2 g)
Fiber2.8 gabove the median for vegetables and vegetable products (median 2.2 g)
Sugars6.8 gin the top quarter of vegetables and vegetable products (median 2.3 g)
Fat0.17 gbelow the median for vegetables and vegetable products (median 0.3 g)
Saturated fat0.027 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
Sodium78 mgabove the median for vegetables and vegetable products (median 36 mg)
Protein per 100 kcal3.7 gprotein density, useful for comparing foods with different calorie levels
Water87.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	0.032 g
Polyunsaturated fat C	0.06 g

Amino acids (18)

Tryptophan ?	0.019 g
Threonine ?	0.047 g
Isoleucine ?	0.048 g
Leucine ?	0.068 g
Lysine ?	0.058 g
Methionine ?	0.018 g
Cystine ?	0.019 g
Phenylalanine ?	0.046 g
Tyrosine ?	0.038 g
Valine ?	0.056 g
Arginine ?	0.042 g
Histidine ?	0.021 g
Alanine ?	0.06 g
Aspartic acid ?	0.12 g
Glutamic acid ?	0.43 g
Glycine ?	0.031 g
Proline ?	0.042 g
Serine ?	0.059 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) ?	0 g
DHA (omega-3, 22:6 n-3) ?	0 g
Linoleic acid (omega-6, 18:2) ?	0.055 g
SFA 4:0 ?	0 g
SFA 6:0 ?	0 g
SFA 8:0 ?	0 g
SFA 10:0 ?	0 g
SFA 12:0 ?	0 g
SFA 14:0 ?	0 g
SFA 16:0 ?	0.026 g
SFA 18:0 ?	0.001 g
MUFA 18:1 ?	0.032 g
PUFA 18:3 ?	0.005 g
PUFA 20:4 ?	0 g
MUFA 16:1 ?	0 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0 g
MUFA 22:1 ?	0 g
PUFA 22:5 n-3 (DPA) ?	0 g

Carotenoids (7)

Beta-carotene I	20 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

Sterols (1)

Phytosterols ?	25 mg

Other components (12)

Water ?	87.6 g
Alcohol ?	0 g
Caffeine Z	0 mg
Ash ?	1.1 g
Theobromine Z	0 mg
Energy ?	180 kJ
Vitamin A, IU C	33 IU
Folic acid Z	0 µg
Folate, food ?	109 µg
Betaine M	129 mg
Vitamin E, added Z	0 mg
Vitamin B-12, added Z	0 µg

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.

Per 100 g	USDA Foundation	USDA FNDDS
Calories	41 kcal	43 kcal
Protein	1.7 g	1.6 g
Carbohydrates	8.8 g	9.6 g
Fat	0.3 g	0.17 g
Fiber	3.1 g	2.8 g
Sugars	5.1 g	6.8 g
Sodium	112 mg	78 mg

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, 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
Carrots, raw Raw	41	0.93 g	9.6 g	0.24 g
Onions, red, raw Raw	44	0.94 g	9.9 g	0.1 g
Onion, raw Raw	40	1.1 g	9.3 g	0.1 g
Onions, yellow, raw Raw	38	0.83 g	8.6 g	0.05 g
Red bell pepper, raw Raw	26	0.99 g	6 g	0.3 g
Carrots, baby, raw Raw	35	0.64 g	8.2 g	0.13 g
Cowpeas, young pods with seeds, raw Raw	44	3.3 g	9.5 g	0.3 g
Rutabagas, raw Raw	37	1.1 g	8.6 g	0.16 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Compare: Beets, raw vs Carrots, raw Beets, raw vs Onion, raw

Frequently asked questions

How many calories are in raw beets?

100 g of raw beets has 43 kcal. 1 cup (136 g): about 58 kcal. 1 beet, 2" dia (82 g): about 35 kcal.

How much protein is in raw beets?

Raw beets contains 1.6 g of protein per 100 g (3% of the 50 g Daily Value), or 2.2 g in 1 cup (136 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 raw beets?

Raw beets has 9.6 g of total carbohydrates per 100 g, including 2.8 g of fiber and 6.8 g of sugars.

How much fat is in raw beets?

Raw beets contains 0.17 g of fat per 100 g, of which 0.027 g is saturated (0.1% of the Daily Value).

What vitamins and minerals does raw beets contain?

Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (27% DV) and manganese (14% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw beets?

100 g contains 78 mg of sodium, 3% of the 2,300 mg Daily Value.

Does beets have the same nutrition raw and cooked?

No. Per 100 g, beets, raw has 43 kcal, while beets, cooked, boiled. drained, with salt has 44 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 169145. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.