Nutrition Facts
Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%).
One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following Calories: 43
• Water: 88%
• Protein: 1.6 grams
• Carbs: 9.6 grams
• Sugar: 6.8 grams
• Fiber: 2.8 grams
• Fat: 0.2 grams
Carbs
Raw or cooked beetroot offers about 8–10% carbs.
Simple sugars — such as glucose and fructose — make up 70% and 80% of the carbs in raw and cooked beetroots, respectively.
Fiber
Beetroots are high in fiber, providing about 2–3 grams in each 3/4-cup (100-gram) raw serving.
Vitamins and Minerals
Beetroots are a great source of many essential vitamins and minerals.
• Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly necessary for pregnant women
• Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
• Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health
• Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
• Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health
Lower Blood Pressure
Studies show that beetroots or their juice can reduce blood pressure by up to 3–10 mm Hg over a period of a few hours
High blood pressure can damage your blood vessels and heart. What’s more, it’s among the strongest risk factors for heart disease, stroke, and premature death worldwide
Increased Exercise Capacity
Increased Exercise Capacity
Consumption of beetroots may improve running and cycling performance, increase stamina, boost oxygen use, and lead to better exercise performance overall.
Adverse Effects
Beetroots are usually well tolerated — except for individuals prone to kidney stones.
Consumption of beetroot may also cause your urine to become pink or red, which is harmless but often confused for blood.
Oxalates
Beet greens contain high levels of oxalates, which can contribute to kidney stone formation
Oxalates also have antinutrient properties. This means that they may interfere with the absorption of micronutrients.
Levels of oxalates are much higher in the leaves than the root itself, but the root is nevertheless considered high in oxalates
The Bottom Line
Beetroots are a good source of nutrients, fiber, and many plant compounds.
Their health benefits include improved heart health and enhanced exercise capacity, both of which are attributed to their inorganic nitrate content.
Beets are sweet and especially delicious when mixed in salads.
Easy to prepare, they can be eaten raw, boiled, or baked.
