Recipe Image.
Food

Beets

Foods / Beets

About This Food

Description

Beets belong to the botanical species Beta vulgaris, which also includes sugar beets, mangel-wurzels, foliage beets, and Swiss chard.

Fresh beets have nearly twice the folate and potassium than their canned counterparts, plus a distinctive flavor and a crisp texture. The green tops of beets-beet greens-are an excellent source of beta-carotene, calcium, and iron.

Beets also supply another heart-healthy compound, betacyanin, an antioxidant that can help keep LDL "bad" cholesterol from oxidizing.

Beeturia is red-colored urine caused by the pigment in beets.

Glycemic Index=64
Glycemic Load=5
Antioxidant Score (ORAC)=1,767

Selecting & Storing

Look for smooth, hard, round beets with a deep red color. The surface should be unbruised and free of cuts, soft spots or shriveled skin. Place the unwashed roots in a plastic bag and store in the refrigerator crisper for up to three weeks. Store the greens separately in use within a few days.

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • Folate
Good Source of
  • Manganese
Preferences
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 whole (2" diam)

Chart Icon. View Calorie Breakdown

Calories: 35

Omega-6 / Omega-3 ratio: 12 : 1

Macronutrients
Amount
Total Fat
0.14 g
Saturated Fat
0.02 g
Monounsaturated Fat
0.03 g
Polyunsaturated Fat
0.05 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
4 g
ALA
4 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
7.84 g
Net Carbohydrate
5.54 g
Sugars
5.54 g
Fiber
2.3 g
Protein
1.32 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
27.06 IU
1%
Vitamin C
4.02 mg
7%
Vitamin D
0 IU
0%
Vitamin E
0.03 IU
0%
Vitamin B6
0.05 mg
2%
Vitamin B12
0 mcg
0%
Vitamin K
0.16 mg
0%
Folate
89.38 mcg
22%
Niacin
0.27 mg
1%
Riboflavin
0.03 mg
2%
Thiamin
0.03 mg
2%
Choline
4.92 mg
1%
Minerals
Calcium
13.12 mg
1%
Copper
0.06 mg
3%
Iron
0.66 mg
4%
Magnesium
18.86 mg
5%
Manganese
0.27 mg
14%
Phosphorous
32.8 mg
3%
Potassium
266.5 mg
8%
Selenium
0.57 mcg
1%
Sodium
63.96 mg
3%
Zinc
0.29 mg
2%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
16.4 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

Related Recipes

Why You Need a Personalized Diet

Cras justo odio, dapibus ac facilisis in, egestas eget quam. Nullam id dolor id nibh ultricies vehicula ut id elit.