Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Folate (B9) | 109 µg | 27% | |
| Potassium | 325 mg | 7% | |
| Manganese | 0.33 mg | 14% | |
| Magnesium | 23 mg | 5% | |
| Vitamin C | 4.9 mg | 5% | |
| Iron | 0.80 mg | 4% | |
| Vitamin B6 | 0.07 mg | 4% | |
| Phosphorus | 40 mg | 3% | |
| Calcium | 16 mg | 1% | |
| Zinc | 0.35 mg | 3% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| ⭐ 1 medium beetroot | 82g | 35 kcal | 7.8g | 5.1g | 0.1g |
| 1 large beetroot | 164g | 71 kcal | 15.7g | 10.2g | 0.3g |
| 1 cup sliced | 136g | 58 kcal | 13.0g | 8.5g | 0.2g |
| 1 cup beet juice | 240ml | 100 kcal | 23.0g | 18.5g | 0.2g |
| 1 oz | 28g | 12 kcal | 2.7g | 1.7g | 0.0g |
Beetroot is 88% water. Net carbs are 6.8g per 100g — moderate. Natural sugars (6.76g) give beetroot its sweetness. Beetroot is high in dietary nitrates (250mg/100g) which convert to nitric oxide, dilating blood vessels and improving athletic performance.
Beetroot is the richest dietary source of inorganic nitrates (~250mg/100g), which the body converts to nitric oxide — a vasodilating molecule that widens blood vessels and improves oxygen delivery to muscles. Multiple well-designed clinical trials have demonstrated that beetroot juice supplementation: improves cycling time trial performance by 2.7%, increases exercise endurance capacity by 16%, reduces the oxygen cost of exercise by 3-5% (more efficient), and lowers resting blood pressure by 4-5 mmHg. Elite athletes use beetroot juice as a legal performance enhancer. The effect is most pronounced in untrained individuals and during moderate-intensity exercise.
Beetroot's deep red-purple colour comes from betalains — nitrogen-containing pigments found only in a limited number of plants (beets, cactus pear, amaranth). Betalains are powerful antioxidants and anti-inflammatory agents that inhibit COX-1 and COX-2 enzymes (the same enzymes inhibited by aspirin and ibuprofen). Clinical Evidence suggests betalain supplementation significantly reduces inflammation markers including CRP and TNF-α. Betalains also chelate (bind to and remove) heavy metals, supporting supports natural cleansing.
A 2012 meta-analysis of 16 trials found that beetroot juice consumption reduced systolic blood pressure by 4.4 mmHg and diastolic by 1.1 mmHg — clinically meaningful reductions that reduce cardiovascular event risk. A 2015 trial found 250ml of beetroot juice daily lowered blood pressure in hypertensive patients over 4 weeks, with effects comparable to antihypertensive medication in some participants. The mechanism is nitrate → nitrite → nitric oxide conversion, relaxing arterial walls.
Beetroot provides 109µg of folate per 100g — 27% of the daily requirement. Folate is essential for DNA synthesis, cell division, and repair. In pregnancy, adequate folate may help reduce risk of neural tube defects in the developing fetus. Folate also reduces homocysteine — an amino acid that damages blood vessel walls and is an independent risk factor for cardiovascular disease and dementia. Beetroot is one of the best non-leafy vegetable sources of folate.
Nutrition values sourced from USDA FoodData Central. Not medical advice.