In short: 100 g of beetroot contains 43 calories, 1.6 g of protein, 9.6 g of carbohydrate and 0.17 g of fat. A cup (136 g) portion has about 58 calories and 2.2 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Calories | 43 kcal | 58 kcal |
| Protein | 1.6 g | 2.2 g |
| Total fat | 0.17 g | 0.23 g |
| Saturated fat | 0.03 g | 0.04 g |
| Monounsaturated fat | 0.03 g | 0.04 g |
| Polyunsaturated fat | 0.06 g | 0.08 g |
| Carbohydrate | 9.6 g | 13 g |
| Dietary fiber | 2.8 g | 3.8 g |
| Total sugars | 6.8 g | 9.2 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 78 mg | 106 mg |
It contributes 2.8 g of fiber per 100 g toward the 28 g daily value.
It is low in sodium, at 78 mg per 100 g.
The standout micronutrient is folate, at 27% of the daily value per 100 g — folate is needed for cell division.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Potassium | 325 mg | 442 mg |
| Calcium | 16 mg | 22 mg |
| Iron | 0.8 mg | 1.1 mg |
| Magnesium | 23 mg | 31 mg |
| Zinc | 0.35 mg | 0.48 mg |
| Selenium | 0.7 µg | 0.95 µg |
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Vitamin A | 2 µg | 2.7 µg |
| Vitamin C | 4.9 mg | 6.7 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.04 mg | 0.05 mg |
| Vitamin K | 0.2 µg | 0.27 µg |
| Thiamin | 0.03 mg | 0.04 mg |
| Riboflavin | 0.04 mg | 0.05 mg |
| Niacin | 0.33 mg | 0.45 mg |
| Vitamin B-6 | 0.07 mg | 0.09 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 109 µg | 148 µg |
| Choline | 6 mg | 8.2 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 59th out of 109 foods in this reference. Within fruit and vegetables, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Mushrooms | 3.1 g | 22 kcal |
| Cooked Spinach | 3 g | 23 kcal |
| Spinach | 2.9 g | 23 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 169145, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Beets, raw.