Nutritional value of beets - Part 12: Cooked beet root

Steamed beet roots

Cooked beet root is very low in fats and registers no cholesterol. It is a good source of potassium, and provides a significant amount of calcium, which enables magnesium to provide essential heart health support. 

Cooked beet root carries a low Glycemic Load despite having a high sugar content; this is because the sugars are mostly indigestible dietary fibre, which are complex carbohydrates. In addition, cooked beet root is a very good source of folates and manganese.

Beets (beta vulgaris) 

Nutritional value per 100g (approximately 3/4 cup) of cooked beet root

Source: USDA National Nutrient  database

Table of nutritional values of cooked beet root

Principle	Nutrient value
Energy	44 kcal
Carbohydrates	9.96 g
Protein	1.68 g
Total fat	0.18 g
Cholesterol	0 mg
Dietary fibre	2.0 g
Sugars	7.96 g
Vitamins
Folates	80 mcg
Niacin	0.331 mg
Pantothenic acid	0.145 mg
Pyridoxine (Vit B6)	0.067 mg
Thiamin	0.027 mg
Riboflavin	0.040 mg
Vitamin A	33 IU
Vitamin C	3.6 mg
Vitamin E	0.00 mg
Vitamin K	0.2 mcg
Electrolytes
Sodium	77 mg
Potassium	305 mg
Minerals
Calcium	16 mg
Copper	0.074 mg
Iron	0.79 mg
Magnesium	23 mg
Manganese	0.326 mg
Phosphorous, P	38 mg
Zinc	0.35 mg
Phyto-nutrients
Carotene-B	21 mcg
Betaine	0

See the following post for more information on the health benefits of beets:

Nutritional value of beets - Part 11

Manganese (Beet greens - raw)

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The nutritional value of beets : Part 1- Beets, fresh, raw

Here is where I get up on my soapbox to begin a discussion of the nutritional value of beets: the good stuff, the bad stuff, the right stuff and the just plain wrong stuff that has been published and/or believed about beets. 

Beets: fresh, raw, velvety, and full of goodness

 A chart of the common factors that are measured in food laboratories is a useful tool at this juncture. I chose to use the United States Food and Drug Agency (FDA) Nutritional Nutrient database, a source which is easily accessed and to which common reference can be made.

From this data, we observe that beets are found to have nutritional values that are generous in folates, manganese and Vitamin C, and in carbohydrates and dietary fibre, as well as the phytonutrients Carotene-B and Betaine. In future posts, these factors and related subjects will be explored.

Another source, the IFAfitness.com book ( http://www.ifafitness.com/book/USDA-RDA.htm ), has been used for the percentage of Recommended Daily Allowances (RDA-RDI), for additional information.  It is as accurate as I could manage to find at this time.

Data in the IFA tables are categorised by age and gender. These data listed below are for adult females (generalised). For adult males (generalised ), the percentages of RDA (not listed here) are lower. The RDA for some elements is not available simply because either I haven't located a reliable source or there is no published general agreement upon what that allowance should be. For precise data, please visit the IFA site and check the entries for your gender and age. 

Beets (beta vulgaris) 

Nutritional value per 100g (approximately ½ cup) of fresh, raw beet root

Source: USDA National Nutrient database

Principle	Nutrient value	Percentage of RDA*
Energy	43 kcal	2
Carbohydrates	9.56 g	7
Protein	1.61 g	1
Total fat	0.17 g	0.5
Cholesterol	0 mg	0
Dietary fibre	2.8 g	7
Sugars	6.76 g
Vitamins
Folates	109 mcg	27
Niacin	0.334 mg	2
Pantothenic acid	0.155 mg	3
Pyridoxine	0.067 mg	5
Thiamin	0.031 mg	2.5
Riboflavin	0.040 mg	4
Vitamin A	33 IU	1
Vitamin C	4.9 mg	8
Vitamin E	0.04 mg	0.5
Vitamin K	0.2 mcg	0
Electrolytes
Sodium	78 mg	5
Potassium	325 mg	7
Minerals
Calcium	16 mg	1.5
Copper	0.075 mg	8
Iron	0.80 mg	10
Magnesium	23 mg	6
Manganese	0.329 mg	14
Phosphorous, P	40 mg
Zinc	0.35 mg	3%
Phyto-nutrients
Carotene-B	20 mcg	- -
Betaine	128.7 mg	- -

*RDA : Recommended Daily Allowance

See the following posts for more information on the health benefits of beets:

Nutritional value of beets - Part 2 

Nutritional value of beets - Part 3

Nutritional value of beets - Part 4

Nutritional value of beets - Part 5

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