Beetroot 101: Nutrition Facts and Health Benefits

Medically Reviewed on 7/28/2022
Beetroot 101
Beetroot is a good source of elements such as magnesium, manganese, folate, and copper.

Beets are a popular garden food for two reasons:

  1. they are very easy to cultivate and
  2. almost the entire plant is edible.

Leaves are more nutritious than beetroot, whether served delicate and young in salads or cooked after they develop.

Although most people know beets with their reddish-purple hue, there are white and yellow variants too. Beets can withstand heat, but they prefer a sunny area with temperatures of about 65°F. Plants may resist mild freezes if the temperatures do not remain below freezing for an extended period.

  • Beets prefer loose soil that is adequately watered. They thrive in elevated row gardens but are finicky about soil acidity.
  • A low pH will prevent the beet plant and root from growing.
  • If you reside in a location with thick clay soil, organic matter may need to be placed in the area where the plants will grow. Remove any stones or pebbles that may obstruct the growth of the plants.

Things to know about beetroots

  • According to research, eating veggies of various hues might be beneficial to your health. 
  • Including bright beets in your diet may be an eye-catching way to add extra nutrients to your favorite foods. Because of the combination of betalains and nitrates, beets are an excellent choice for people with inflammation-related disorders such as rheumatoid arthritis or fibromyalgia
  • Beets are naturally low in cholesterol and fat, making them an excellent choice for anyone concerned about heart disease or stroke
  • Beets are nutrient-dense root vegetables that are low in calories, fat, and cholesterol, making them an excellent choice for heart health.

What are the nutritional facts of beetroots?

Table 1. Nutritional facts about 100 grams of beets that are cooked, boiled, and drained
Nutrient Amount
Calories 44
Carbohydrates 9.96 g (grams)
Protein 1.68 g
Total lipid 0.18 g
Total fiber 2 g
Iron 0.79 mg (milligrams)
Folate 80 mcg (micrograms)
Vitamin C 3.6 mg
Vitamin B6 0.067 mg
Calcium 16 mg
Potassium 305 mg
Sodium 77 mg
Zinc 0.35 mg
Copper 0.074 mg
Manganese 0.326 mg
Phosphorus 38 mg
Magnesium 33 mg
**DV = Daily Value

Additionally, beetroots contain the following minerals:


According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

6 health benefits of beetroots

Six health benefits of beetroots include:

  1. Improve heart health:
    • Beetroots are well-known for their high fiber content. They are not only high in fiber but also high in various plant compounds and are a good source of minerals.
    • Beetroots are well-known for their potential to help and enhance heart health, owing to the high concentration of minerals found in this magnificent root.
  2. Improve digestion:
    • A large percentage of the population has digestive problems.
    • Beetroot is an excellent source of fiber, and when consumed, it can help people be more regular and avoid constipation
    • Just one glass of juice per day will significantly improve digestion and alleviate the unpleasant side effects of digestive disorders.
    • Increasing fiber consumption provides several other health advantages connected to heart and chronic illness.
  3. Reduce blood pressure:
    • Beetroots reduce blood pressure, which keeps you healthy and protects you from a variety of ailments, particularly heart disease.
    • Beetroot juice is so nutritious that it can reduce blood pressure by 3 to 10 mm Hg in a couple of hours.
    • Elevated quantities of nitric oxide in beetroots are responsible for this capacity. Nitric oxide encourages blood vessels to dilate and relax, lowering blood pressure and keeping you healthy and powerful.
  4. Enhance endurance:
    • Beetroot improves stamina and helps with performing strenuous exercises.
    • The nitrate concentration of beetroot improves mitochondrial efficiency, giving athletes extra energy during exercising. 
    • Exercising immediately after consuming beetroot in any form such as juices provides your body with the necessary energy and can undertake difficult workouts.
  5. Aid in bone strength:
    • Beetroot is a good source of elements such as magnesium, manganese, folate, and copper, all of which are important for bone health. 
    • Increasing nitric oxide levels have several bone health advantages. 
    • Strengthening your bones is important at any age to avoid injury and continue doing the things we like. 
    • Most sports and workouts need strong bones; therefore, this is especially important for athletes or physically demanding occupations.
  6. Support during pregnancy:
    • Nutrients in beets can help pregnant women in a variety of ways.
    • Folate is essential for pregnant women to ingest because it can assist to reduce the risk of birth abnormalities. 
    • Beets contain vitamin C, which strengthens the immune system, and nitric oxide, which aids in the delivery process by relaxing blood vessels and improving nutrition and oxygen delivery. 
    • Beetroot is a fantastic food to be included in daily meals to enhance your intake of folate, vitamin C, and nitrate. 

Many other beneficial nutrients such as zinc, vitamin C, and manganese provide you with various other benefits that improve your quality of living.

Health Solutions From Our Sponsors

Medically Reviewed on 7/28/2022
Image Source: iStock image

Beets, cooked, boiled, drained:

Health Benefits of Beetroot: