Calories in Beets: Nutrition Facts & Serving Sizes
Per 1 cup (136g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Beets are a root vegetable that contain just 43 calories per 100g. One medium beet (82g) provides about 35 calories, 1.3g of protein, 7.9g of carbs, and 2.3g of fiber. The natural sugar content is 6.8g per 100g, which accounts for their distinct sweetness. Beets stand out for their folate content at 109mcg per 100g, covering about 27% of the daily value. Potassium comes in at 325mg per 100g. They are very low in fat (0.2g per 100g) and contain zero cholesterol. Whether roasted, juiced, or eaten raw, beets are a high-volume, low-calorie vegetable that fits into almost any eating plan.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 beet (2" dia) (82g) | 35.3 | 1.3g | 7.9g | 0.2g | 2.3g |
| 1 cup (136g) | 58.5 | 2.2g | 13.1g | 0.3g | 3.8g |
| 100g | 43 | 1.6g | 9.6g | 0.2g | 2.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 43 | 2% |
| Protein | 1.6g | 3% |
| Total Fat | 0.2g | |
| Total Carbohydrates | 9.6g | 3% |
| Dietary Fiber | 2.8g | 10% |
| Sugars | 6.8g | 14% |
| Sodium | 78mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 16mg | 1% |
| Iron | 0.8mg | 4% |
| Potassium | 325mg | 7% |
| Vitamin A | 2mcg | 0% |
| Vitamin C | 4.9mg | 5% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 23mg | 5% |
| Phosphorus | 40mg | 3% |
| Zinc | 0.4mg | 4% |
| Selenium | 0.7mcg | 1% |
| Folate | 109mcg | 27% |
| Niacin (B3) | 0.3mg | 2% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Beets
Beets are one of the better pre-workout vegetables thanks to their natural nitrate content. Dietary nitrates convert to nitric oxide in the body, which can improve blood flow and oxygen delivery to muscles. Research has shown improvements in endurance performance with regular beet consumption, making beet juice particularly popular among athletes.
The folate content (109mcg per 100g) supports DNA synthesis and cell repair, which is useful during periods of heavy training. Potassium (325mg per 100g) helps regulate fluid balance and muscle contractions, reducing the risk of cramping.
For weight management, beets are an excellent high-volume food. At 43 calories per 100g, you can eat a substantial amount without making a major dent in your daily calorie budget. The 2.8g of fiber per 100g contributes to satiety and supports gut health.
Beets also contain betalains, the pigments responsible for their deep red color, which have antioxidant properties. Adding beets to your diet regularly is a simple, low-cost way to boost micronutrient intake and support workout performance.
Dietary Considerations
Beets are naturally vegan, vegetarian, and gluten-free, making them compatible with nearly any dietary approach. They are low in calories and fat, which makes them useful for weight loss. However, at 9.6g of carbs per 100g (including 6.8g of sugar), they are not ideal for strict ketogenic diets. Beets are paleo-friendly and whole-food plant-based diet approved. They have a moderate glycemic index, and portion control is sensible for those managing blood sugar. Beet greens are also edible and nutritious if you have access to fresh beets.
Daily Intake (100g)
100g of beet provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a beet?
One medium beet (82g) contains about 35 calories. Per 100g, beets have 43 calories.
Is beet good for weight loss?
Yes. Beets are low in calories (43 per 100g) and contain fiber (2.8g per 100g) that helps you feel full. Their high water content also adds volume to meals without adding many calories.
How much protein in beets?
Beets contain 1.6g of protein per 100g. A 1-cup serving (136g) provides 2.2g of protein.
Are beets good before a workout?
Yes. Beets are high in dietary nitrates, which the body converts to nitric oxide to improve blood flow and oxygen delivery to muscles. Beet juice consumed 2-3 hours before a workout is a popular strategy among endurance athletes.
Are beets high in sugar?
Relative to most vegetables, beets have a moderate sugar content at 6.8g per 100g. This is natural sugar from the vegetable itself. For most people this is not a concern, but those strictly limiting sugar intake should be mindful of portions.
Are beets keto-friendly?
Not ideally. Beets contain 9.6g of carbs per 100g, which can use up a significant portion of a typical daily keto carb limit. Small servings may be workable, but beets are generally not a staple on strict keto diets.
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