Beetroot 101: Nutrition Facts and Health Benefits


Beetroot, also known as red beet, table beet, garden beet, or simply beet, is a root vegetable.

Packed with essential nutrients, beetroots are an excellent source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.

Beetroots and beetroot juice have numerous health benefits, including improved blood circulation, lowered blood pressure, and increased exercise capacity.

The high concentration of inorganic nitrates in these products is the reason for many of their advantages.

Beetroots are palatable when consumed fresh; however, they are more frequently prepared through cooking or pickling. Beet greens, which are the foliage of these plants, are also edible.

Beetroots are available in a variety of colors, including white, yellow, pink, and dark purple.

This article will provide you with all the necessary information regarding beets.

Nutrition Facts

Water (87%), carbohydrates (8%), and fiber (2-2%) make up the majority of beets.

One cup (136 grams) of boiled beetroot contains less than 60 calories, while 3/4 cup (100 grams) of fresh beets contains the following nutrients:

  • Calories: 43
  • Water: 88%
  • Protein: 1.6 grams
  • Carbs: 9.6 grams
  • Sugar: 6.8 grams
  • Fiber: 2.8 grams
  • Fat: 0.2 grams


Beetroot, whether raw or prepared, contains approximately 8–10% carbohydrates.

In raw and prepared beetroots, simple sugars, including glucose and fructose, account for 70% and 80% of the carbohydrates, respectively.

FODMAPs, or short-chain carbohydrates, include fructans, which beetroots also contain. FODMAPs are indigestible for certain individuals, resulting in disagreeable digestive symptoms.

Beetroots have a glycemic index (GI) score of 61, indicating a medium classification. The glycemic index (GI) is a metric that quantifies the rate at which blood sugar levels increase following a meal.

On the other hand, beetroots have a glycemic burden of only 5, which is extremely low.

This implies that beetroots should not have a significant impact on blood sugar levels due to the minimal total carbohydrate content of each serving.


Beetroots are a rich source of fiber, with each 3/4-cup (100-gram) uncooked serving containing approximately 2–3 grams.

Dietary fiber is a critical component of a healthy diet and has been associated with a decreased risk of a variety of diseases.

Minerals and vitamins

Beetroots are an excellent source of numerous essential vitamins and minerals.

  • Folate (vitamin B9): Folate, a B vitamin, is essential for the proper functioning of cells and tissue development. It is especially essential for expectant women.
  • Manganese: Manganese, a trace element that is indispensable, is abundant in fruits, vegetables, legumes, and whole cereals.
  • Potassium: A potassium-rich diet can reduce blood pressure and have beneficial effects on cardiac health.
  • Iron: Iron, an indispensable mineral, serves numerous critical functions within the human body. It is critical for oxygen transport in red blood cells.
  • Vitamin C: This widely recognized vitamin is an antioxidant that is crucial for the health of the epidermis and the function of the immune system

Other Plant Compounds

Plant compounds are organic substances that may have a beneficial impact on one’s health.

Beetroots contain the following primary plant compounds:

  • Betanin: Betanin, also known as beetroot red, is the most prevalent pigment in beetroots and accounts for their intense red hue. Experts propose that it possesses a variety of health benefits.
  • Nitrate is inorganic: The body converts inorganic nitrate, abundant in verdant green vegetables, beetroots, and beetroot juice, into nitric oxide, which serves a variety of critical functions.
  • Vulgaxanthin: Beets and beetroots contain vulgaxanthin, a yellow or orange pigment.

Nitrates that are inorganic

The three types of inorganic nitrates are nitrites, nitrates, and nitric oxide.

Beetroots and beetroot juice are exceedingly rich in nitrates.

Nevertheless, there has been a protracted debate regarding these substances.

While some claim they are harmful and contribute to the development of cancer, others maintain that the risk is primarily associated with the nitrites found in processed meat.

Fruits and vegetables provide 80–95% of the dietary nitrate. On the other hand, baking goods, cereals, processed or cured meats, and food additives are the sources of dietary nitrite.

Research indicates that diets high in nitrites and nitrates can have beneficial health effects, such as a reduced risk of developing numerous diseases and a reduction in blood pressure.

The body can convert dietary nitrates, including those from beetroots, into nitric oxide.

This substance sends signals to the small muscle cells surrounding your arteries, instructing them to relax as it passes through their walls.

Blood pressure decreases as a result of muscle cell relaxation, which causes blood vessels to dilate.

Health Benefits of Beetroots

Beetroot and beetroot juice offer numerous health advantages, particularly in terms of cardiovascular health and exercise capacity.

Decreased blood pressure

High blood pressure can harm the heart and blood vessels. In addition, it is one of the most potent risk factors for premature mortality, stroke, and heart disease on a global scale.

Consuming fruits and vegetables high in inorganic nitrates may reduce the risk of developing heart disease by lowering blood pressure and increasing nitric oxide production.

Several studies have shown that beetroots or their liquid can lower blood pressure by 3–10 mm Hg within a few hours.

These effects are likely the result of elevated levels of nitric oxide, which induce muscle relaxation and dilation in the blood vessels.

Enhanced exercise capacity

Numerous studies indicate that nitrates can improve physical performance, particularly during high-intensity endurance exercise.

Dietary nitrates have demonstrated the efficacy of mitochondria, the cell organs responsible for energy production, to decrease oxygen consumption during physical exercise.

This purpose frequently uses beets and their juice due to their substantial inorganic nitrate content.

The consumption of beetroots may enhance the efficacy of running and cycling, increase stamina, increase oxygen consumption, and result in an overall improvement in exercise performance.

Adverse Effects

Beetroots are generally well-tolerated, except for kidney stone risks.

Consumption of beetroot may also cause your urine to turn pink or crimson, which is harmless but frequently misinterpreted as blood.


Oxalates are present in high concentrations in beet greens, which may contribute to the development of kidney stones.

Oxalates also possess antinutrient properties. This implies that they may impede the absorption of micronutrients.

The leaves contain significantly higher levels of oxalates than the root; however, the root is still considered to be high in oxalates.


FODMAPs Fructans, which are short-chain carbohydrates, are present in beetroots and provide sustenance for the bacteria in your intestines.

Sensitive individuals, including those with irritable bowel syndrome (IBS), may experience unpleasant digestive distress as a result of FODMAPs.

The bottom line

Beetroots are an excellent source of fiber, nutrients, and numerous plant compounds.

Their inorganic nitrate content is responsible for the health benefits they provide, which include improved cardiac health and increased exercise capacity.

Beets are particularly delightful when incorporated into salads, as they are naturally sweet.

You can consume them fresh, boil them, or bake them.

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