Beets are cultivated in North Africa, Asia, and Europe and are considered one of the top four superfoods in Europe. They are also a common ingredient in the famous ABC juice and often appear in diet plans. I’ll provide you with everything you need to know about beets, including their calories, nutritional content, benefits, diet compatibility, and recipes.

Beet Calories and Nutritional Content

According to the Ministry of Food and Drug Safety’s database [1], the nutritional content and calories for 100 grams of raw beets (about 1/4 of a beet) are as follows:

Basic Nutrients

Minerals

Vitamins

Amino Acids

Consuming 100 grams of beets (approximately 1/4 of a beet) allows you to meet a significant percentage of your daily nutritional requirements. This includes 15% of the daily recommended intake for dietary fiber, 60% for manganese, 25% for iodine, 11% for potassium, 10% for selenium, 6% for magnesium, 12% for folate, 8% for pantothenic acid, and 8% for vitamin B1 and 7% for vitamin B6.

Benefits of Beets

According to a study in the United States, when comparing the cellular antioxidant activity (CAA) of 27 different vegetables, beets were found to exhibit high antioxidant activity, comparable to broccoli and peppers. [2] This indicates that beets are an excellent source of antioxidants. Comprehensive reviews of research on the health benefits of beets have confirmed their numerous advantageous properties. [3]

Beets are rich in lutein and zeaxanthin, which are beneficial for eye health, and they contain a compound called betaine. Betaine helps lower homocysteine levels in the body. [5] Homocysteine is a powerful oxidant produced during metabolic processes and high levels in the blood can increase the risk of cardiovascular diseases. Betaine is found in high quantities in beets and is particularly effective at reducing homocysteine levels.

Beet Diet

Beets are also high in dietary fiber, which can aid in weight management. However, beets do contain a relatively high amount of sugars for a vegetable, so excessive consumption may not be beneficial for dieting. Additionally, overconsumption can cause diarrhea due to the high fiber content. Therefore, it is recommended to consume about half a beet per serving.

Beet Recipes

Beets are commonly eaten raw in salads or paired with sandwiches. They are also frequently enjoyed as a side dish, like pickles. Refer to the recipes below to enjoy beets in more delicious ways.

Beet Salad

Beets become sweeter and more enjoyable when steamed or baked. Although betaine is not destroyed by cooking, other nutrients may be lost, so it is best to cook beets for no more than 15 minutes.

Beet Râpées

The term “Râpées” is French for “finely chopped.” It refers to a French-style pickle, and you can make it with beets to enjoy in a vegetarian salad.