Beets Nutrition, Raw

Refuse: 33% (Parings and part tops) Scientific Name: Beta vulgaris NDB No: 11080 (Nutrient values and weights are for edible portion)

Nutrient	Units	Value per 100 grams	Number of Data Points	Std. Error	1 cup ——- 136g	1 beet (2″ dia) ——- 82g
Proximates
Water	g	87.58	21	0.723	119.11	71.82
Energy	kcal	43	0	0	58	35
Energy	kj	180	0	0	245	148
Protein	g	1.61	9	0.14	2.19	1.32
Total lipid (fat)	g	0.17	9	0.051	0.23	0.14
Ash	g	1.08	8	0.108	1.47	0.89
Carbohydrate, by difference	g	9.56	0	0	13.00	7.84
Fiber, total dietary	g	2.8	0	0	3.8	2.3
Sugars, total	g	6.76	0	0	9.19	5.54
Minerals
Calcium, Ca	mg	16	5	1.81	22		13
Iron, Fe	mg	0.80	8	0.195	1.09		0.66
Magnesium, Mg	mg	23	5	1.834	31		19
Phosphorus, P	mg	40	5	4.927	54		33
Potassium, K	mg	325	11	14.96	442		266
Sodium, Na	mg	78	13	10.198	106		64
Zinc, Zn	mg	0.35	14	0.041	0.48		0.29
Copper, Cu	mg	0.075	14	0.013	0.102		0.061
Manganese, Mn	mg	0.329	15	0.053	0.447		0.270
Selenium, Se	mcg	0.7	0	0	1.0		0.6
Vitamins
Vitamin C, total ascorbic acid	mg	4.9	5	1.544	6.7		4.0
Thiamin	mg	0.031	5	0.009	0.042		0.025
Riboflavin	mg	0.040	5	0.007	0.054		0.033
Niacin	mg	0.334	5	0.026	0.454		0.274
Pantothenic acid	mg	0.155	4	0.01	0.211		0.127
Vitamin B-6	mg	0.067	4	0.005	0.091		0.055
Folate, total	mcg	109	8	12.313	148		89
Folate, food	mcg	109	8	12.313	148		89
Folate, DFE	mcg_DFE	109	0	0	148		89
Vitamin A, IU	IU	33	0	0	45		27
Vitamin A, RAE	mcg_RAE	2	0	0	3		2
Vitamin E (alpha-tocopherol)	mg	0.04	0	0	0.05		0.03
Vitamin K (phylloquinone)	mcg	0.2	0	0	0.3		0.2
Lipids
Fatty acids, total saturated	g	0.027	0	0	0.037		0.022
Fatty acids, total monounsaturated	g	0.033	0	0	0.045		0.027
18:1 undifferentiated	g	0.033	0	0	0.045		0.027
Fatty acids, total polyunsaturated	g	0.061	0	0	0.083		0.050
18:2 undifferentiated	g	0.056	0	0	0.076		0.046
18:3 undifferentiated	g	0.005	0	0	0.007		0.004
Phytosterols	mg	25	1	0	34		20
Amino acids
Tryptophan	g	0.019	0	0	0.026		0.016
Threonine	g	0.047	0	0	0.064		0.039
Isoleucine	g	0.048	0	0	0.065		0.039
Leucine	g	0.068	0	0	0.092		0.056
Lysine	g	0.058	0	0	0.079		0.048
Methionine	g	0.018	0	0	0.024		0.015
Cystine	g	0.019	0	0	0.026		0.016
Phenylalanine	g	0.046	0	0	0.063		0.038
Tyrosine	g	0.038	0	0	0.052		0.031
Valine	g	0.056	0	0	0.076		0.046
Arginine	g	0.042	0	0	0.057		0.034
Histidine	g	0.021	0	0	0.029		0.017
Alanine	g	0.060	0	0	0.082		0.049
Aspartic acid	g	0.116	0	0	0.158		0.095
Glutamic acid	g	0.428	0	0	0.582		0.351
Glycine	g	0.031	0	0	0.042		0.025
Proline	g	0.042	0	0	0.057		0.034
Serine	g	0.059	0	0	0.080		0.048
Other
Carotene, beta	mcg	20	0	0	27		16