Nutritional Value Of Beets

Beet root or Beta vulgaris is a herbaceous plant of around 1 to 2 meter tall with heart shaped leaves and hard nut like fruits. They have high vitamin and mineral content and hence give protection against a number of health problems and congenital defects. The roots and leaves of the plant have been used for treating human ailments from a long time and studies are still been carried out to prove its beneficial effects in cases like cancer and hypertension. To give you a better idea about the nutritional value of beets, a Food Rating Chart has been provided in the article below.

Beets Nutrition Facts

Amount of Beets: 1 cup

Total weight of Beets: 136 g

Nutrients	Amount
Basic Components
Protein	2.2 g
Carbohydrate	13 g
Water	119 g
Ash		1.5 g
Calories
Total Calories		245 KJ
Calories from fat		8.0 KJ
Calories from Carbohydrate		211 KJ
Fiber
Dietary Fiber		3.8 g
Sugar
Total Sugar		9.2 g
Fats
Total Fat		0.2 g
Polyunsaturated Fat		0.1 g
Vitamins
Vitamin A		44.9 IU
Riboflavin		0.1 mg
Niacin		0.5 mg
Vitamin C		6.7 mg
Vitamin E		0.1 mg
Vitamin K		0.3 mcg
Folate		148 mcg
Choline			8.2 mg
Betaine			175 mg
Pantothenic Acid			0.2 mg
Vitamin B6			0.1 mg
Minerals
Potassium			442 mg
Phosphorus			54.4 mg
Magnesium			31.3 mg
Manganese			0.4 mg
Copper			0.1 mg
Iron			1.1 mg
Selenium			1.0 mcg
Sodium			106 mg
Zinc			0.5 mg
Saturated Fats
16:0 Palmitic			35.4 mg
18:0 Stearic			1.4 mg
Mono Fats
18:1 Oleic			43.5 mg
Poly Fats
18:2 Linoleic				74.8 mg
18:3 Linolenic				6.8 mg
Other Fats
Omega 3 Fatty Acids				6.8 mg
Omega 6 Fatty Acids				74.8 mg
Amino Acids
Leucine				92.5 mg
Isoleucine				65.3 mg
Lysine				78.9 mg
Cystine				25.8 mg
Methionine				24.5 mg
Threonine				63.9 mg
Tryptophan				25.8 mg
Alanine				81.6 mg
Phenylalanine				62.6 mg
Valine				76.2 mg
Proline				57.1 mg
Serine				80.2 mg
Glycine				42.2 mg
Histidine				28.6 mg
Tyrosine					51.7 mg
Arginine					57.1 mg
Aspartic acid					158 mg
Glutamic acid					582 mg

Buying And Storing Tips

While purchasing beets, always go for the smaller or medium sized ones with firm, smooth-skinned roots of deep color.
If the beets are flabby or dried up, avoid them as it indicates that the beets are aged, fibrous, and tough.
Avoid the beets that have soft, wet areas or have spots or bruises. This is an indication that the beets have been spoilt or gone bad.
While storing the beets in a refrigerator cut a major portion of the greens along with their stems from the roots. This will help the roots to retain their moisture.
It is always better to store beets unwashed in the refrigerator. This way they can be stored for around 3 to 4 weeks.

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