Beets are everywhere nowadays – from smoothies to salad dressings. Learn more about beet nutrition facts and how they can benefit your health.

Even though beets have seen a surge of popularity recently, people have been enjoying this healthy root vegetable for a long time.

Full of vitamins and minerals, beets have been known to help detox the body, lower blood pressure, and provide various health benefits.

Beet Nutrition Facts

beet nutritionCalories in beets are low, which makes this nutrient-filled root vegetable a great choice for health-focused individuals.

According to the United States Department of Agriculture (USDA), the following are nutrient estimates of a ½-cup serving of sliced beets.

  • Calories: 35
  • Protein: 1 gram
  • Fat: 0 grams
  • Carbohydrates: 8 grams
  • Fiber: 1 gram
  • Sugars: 6 grams
  • Iron: 0.4 milligrams
  • Sodium: 250 milligrams

Beets also contain other beneficial vitamins and minerals such as betaine, folate, manganese, vitamin B2, and potassium.

Betaine is an antioxidant that is notable in beets and its red-colored roots.

Potassium works to support muscles and bones, according to the U.S. Department of Agriculture.

Beets contain around 259 mg per ½ cup serving of potassium, which is about 5.5.% of the daily value.

Beet Nutrition Benefits

Beets are full of benefits due to their high nutrient content, antioxidant properties, and low-calorie characteristics.

They fall into the group of veggies that may reduce chronic illnesses like dementia, heart disease, and type 2 diabetes.


One of the visual characteristics of beets is their bright red color, which is due to its antioxidant properties.

If you want to gauge how much antioxidant a vegetable has, go by its color: the brighter it is, the higher its antioxidant content.

Foods with high antioxidant contents may help lower the risk for some cancers.

Blood Pressure

beet nutritionOne of the more well-known benefits of beets is their ability to lower blood pressure, and this is partly due to their potassium content.

Sodium increases blood pressure over time if there is too much in your diet.

Potassium flushes out excess sodium from your system, which helps regulate blood pressure levels.


According to a review in the journal Nutrients, beetroot supplements have anti-inflammatory properties.

Taking beet supplements may help reduce the risk of oxidative stress, cognitive decline, and heart disease due to inflammation.

Eating Beets

Beets come in various forms, with garden beets being the most common in the U.S.

Other types include sugar beets and the mangold, primarily used for livestock.

According to the National Gardening Association, there are 5 subtypes of garden beets:

  • Detroit Dark Red
  • Formanova
  • Lutz Green Leaf
  • Chiogga
  • Golden

Feel free to try all these different types of beets in variety of recipes. They will be delicious and beneficial for your health.