Calories in beetroot (beets)
Raw. 43 kcal (180 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Beetroot, known as beets in the US, is a root vegetable whose energy comes almost entirely from carbohydrate, much of it natural sugar. Raw beetroot has 43 kcal (180 kJ) per 100 g, with 6.8 g of sugar and 2.8 g of fibre. Its standout nutrient is folate, and it is also naturally rich in nitrate.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 82 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 35 kcal | – |
| Energy | 148 kJ | – |
| Protein | 1.3 g | 3% |
| Total fat | 0.1 g | <1% |
| Saturated | 0.02 g | <1% |
| Monounsaturated | 0.03 g | – |
| Polyunsaturated | 0.05 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 7.8 g | 3% |
| Sugars | 5.54 g | – |
| Fibre | 2.3 g | 8% |
| Water | 71.8 g | – |
| Vitamins | ||
| Vitamin A | 1.6 µg | <1% |
| Vitamin C | 4 mg | 4% |
| Vitamin E | 0.033 mg | <1% |
| Vitamin K | 0.164 µg | <1% |
| Thiamin (B1) | 0.025 mg | 2% |
| Riboflavin (B2) | 0.033 mg | 3% |
| Niacin (B3) | 0.274 mg | 2% |
| Pantothenic acid (B5) | 0.127 mg | 3% |
| Vitamin B6 | 0.055 mg | 3% |
| Folate | 89.4 µg | 22% |
| Choline | 4.9 mg | <1% |
| Minerals | ||
| Calcium | 13.1 mg | 1% |
| Iron | 0.656 mg | 4% |
| Magnesium | 18.9 mg | 4% |
| Phosphorus | 32.8 mg | 3% |
| Potassium | 266.5 mg | 6% |
| Sodium | 64 mg | 3% |
| Zinc | 0.287 mg | 3% |
| Copper | 0.062 mg | 7% |
| Manganese | 0.27 mg | 12% |
| Selenium | 0.574 µg | 1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 beet (2 in) | 82 | 35 | 148 | 1.3 | 7.8 | 0.1 |
| 1 cup | 136 | 58 | 245 | 2.2 | 13 | 0.2 |
Things worth knowing
- One 2-inch beet (82 g) has about 35 kcal (148 kJ), and a cup of raw beetroot (136 g) about 58 kcal (245 kJ) with roughly 37% of the Daily Value for folate.
- Boiled beetroot is almost the same as raw at about 44 kcal per 100 g; canned beetroot, drained, is lower at about 31 kcal.
- Pickled beetroot is often sweetened, which pushes it to about 65 kcal per 100 g in USDA data.
- Pink or red urine after eating beetroot (beeturia) is common and harmless; it comes from the betalain pigments, not blood.
Converting these figures
One 1 beet (2 in) of beetroot is 35 kcal, which is 148 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 556 g of beetroot to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 39 vegetables in one table →
Source: USDA FoodData Central, SR Legacy 11080. Values are averages; individual samples vary with variety, growing conditions, and preparation.