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Calories in Beets
Carbs & Fat Grams

Written by Sky Taylor, Diet Bites

Can't Beat Beets for Nutritional Goodness

Whether you enjoy them fresh out of the garden and steamed to perfection - or perfectly pickled, this super food can add nutritional goodness as well as beautiful color to the meal plate.

Pickled varieties can be expensive - but a small jar generally lasts for quite a spell.

It only takes a couple on the plate to add a burst of unique flavor. And if you're counting each and every calorie, you can make your own skinnized version by using Splenda and distilled white vinegar.

Simply pour the juice off of a can of regular beets - sliced or wedges. Heat the juice and add your own preference of sweetening level as well as a spoon or two of the vinegar. Stir and add the beets and allow to cool. Store in the refrigerator for a couple of days - and take note, that these are so tasty that they don't last for long.

You can taste the sweetened juice to ensure that you have the right balance of flavors. Just take care not to add too much of the Splenda or vinegar; you can always add more - but it's difficult to subtract ingredients once they have been added.

As to the nutrition facts, beets are a rich source of potassium and they contain a substantial amount of phytosterols per serving. Let's take a detailed look.

Calories, Nutrition in Beets

Energy, Vitamins, Minerals

Unit Measures

1 cup

1 beet about 2" in diameter

Alanine
g

0.082

0.049

Alcohol, ethyl
g

0.0

0.0

Arginine
g

0.057

0.034

Ash
g

1.47

0.89

Aspartic acid
g

0.158

0.095

Betaine
mg

175.0

105.5

Caffeine
mg

0

0

Calcium, Ca
mg

22

13

Calories
kcal

58

35

Carbohydrate
g

13.00

7.84

Carotene, alpha
mcg

0

0

Carotene, beta
mcg

27

16

Cholesterol
mg

0

0

Choline, total
mg

8.2

4.9

Copper, Cu
mg

0.102

0.061

Cryptoxanthin, beta
mcg

0

0

Cystine
g

0.026

0.016

Monounsaturated Fat
g

0.044

0.026

Polyunsaturated Fat
g

0.082

0.049

Saturated Fat
g

0.037

0.022

Fiber, total dietary
g

3.8

2.3

Folate, DFE
mcg_DFE

148

89

Folate, food
mcg

148

89

Folate, total
mcg

148

89

Folic acid
mcg

0

0

Glutamic acid
g

0.582

0.351

Glycine
g

0.042

0.025

Histidine
g

0.029

0.017

Iron, Fe
mg

1.09

0.66

Isoleucine
g

0.065

0.039

Leucine
g

0.092

0.056

Lutein + zeaxanthin
mcg

0

0

Lycopene
mcg

0

0

Lysine
g

0.079

0.048

Magnesium, Mg
mg

31

19

Manganese, Mn
mg

0.447

0.270

Methionine
g

0.024

0.015

Niacin
mg

0.454

0.274

Pantothenic acid
mg

0.211

0.127

Phenylalanine
g

0.063

0.038

Phosphorus, P
mg

54

33

Phytosterols
mg

34

20

Potassium, K
mg

442

266

Proline
g

0.057

0.034

Protein
g

2.19

1.32

Retinol
mcg

0

0

Riboflavin
mg

0.054

0.033

Selenium, Se
mcg

1.0

0.6

Serine
g

0.080

0.048

Sodium, Na
mg

106

64

Sugars, total
g

9.19

5.54

Theobromine
mg

0

0

Thiamin
mg

0.042

0.025

Threonine
g

0.064

0.039

Total Fat
g

0.23

0.14

Tryptophan
g

0.026

0.016

Tyrosine
g

0.052

0.031

Valine
g

0.076

0.046

Vitamin A, IU
IU

45

27

Vitamin A, RAE
mcg_RAE

3

2

Vitamin B-12
mcg

0.00

0.00

Vitamin B-12, added
mcg

0.00

0.00

Vitamin B-6
mg

0.091

0.055

Vitamin C
mg

6.7

4.0

Vitamin E (alpha-tocopherol)
mg

0.05

0.03

Vitamin E, added
mg

0.00

0.00

Vitamin K (phylloquinone)
mcg

0.3

0.2

Zinc, Zn
mg

0.48

0.29

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