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Red beet nutrition information: Nutrition Facts and Health Benefits

by alexxlab

Nutrition Facts and Health Benefits

Beetroots are a good source of nutrients, fiber, and many plant compounds. The health benefits of this vegetable include improved heart health, the ability to reduce blood pressure, and enhanced exercise capacity.

Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet.

Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.

Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.

Many of these benefits are due to their high content of inorganic nitrates.

Beetroots are delicious raw but more frequently cooked or pickled. Their leaves — known as beet greens — can also be eaten.

There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.

This article tells you everything you need to know about beets.

Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%).

One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients (1):

  • Calories: 43
  • Water: 88%
  • Protein: 1.6 grams
  • Carbs: 9.6 grams
  • Sugar: 6.8 grams
  • Fiber: 2.8 grams
  • Fat: 0.2 grams

Carbs

Raw or cooked beetroot offers about 8–10% carbs.

Simple sugars — such as glucose and fructose — make up 70% and 80% of the carbs in raw and cooked beetroots, respectively.

Beetroots are also a source of fructans — short-chain carbs classified as FODMAPs. Some people cannot digest FODMAPs, causing unpleasant digestive symptoms.

Beetroots have a glycemic index (GI) score of 61, which is considered medium. The GI is a measure of how fast blood sugar levels rise after a meal (2).

On the other hand, the glycemic load of beetroots is only 5, which is very low.

This means that beetroots should not have a major effect on blood sugar levels because the total carb amount in each serving is low.

Fiber

Beetroots are high in fiber, providing about 2–3 grams in each 3/4-cup (100-gram) raw serving.

Dietary fiber is important as part of a healthy diet and linked to a reduced risk of various diseases (3).

SUMMARY

The carbs in beetroots are mainly simple sugars, such as glucose and fructose. Beets are high in fiber but also have FODMAPs, which can cause digestive problems in some people.

Beetroots are a great source of many essential vitamins and minerals.

  • Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly necessary for pregnant women (4, 5).
  • Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
  • Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health (6).
  • Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
  • Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health (7, 8).

SUMMARY

Beets are good sources of vitamins and minerals, such as folate, manganese, potassium, iron, and vitamin C.

Plant compounds are natural plant substances, some of which may aid health.

The main plant compounds in beetroots are:

  • Betanin. Also called beetroot red, betanin is the most common pigment in beetroots, responsible for their strong red color. It is believed to have various health benefits (9).
  • Inorganic nitrate. Found in generous amounts in leafy green vegetables, beetroots, and beetroot juice, inorganic nitrate turns into nitric oxide in your body and has many important functions (10, 11, 12).
  • Vulgaxanthin. A yellow or orange pigment found in beetroots and yellow beets.

Inorganic Nitrates

Inorganic nitrates include nitrates, nitrites, and nitric oxide.

Beetroots and beetroot juice are exceptionally high in nitrates.

However, debate has swirled around these substances for a long time.

Some people believe that they’re harmful and cause cancer, while others believe the risk is mostly associated with nitrites in processed meat (13, 14).

Most dietary nitrate (80–95%) comes from fruits and vegetables. On the other hand, dietary nitrite comes from food additives, baked goods, cereals, and processed or cured meats (10, 15).

Research shows that diets rich in nitrites and nitrates can have positive health effects, including lower blood pressure levels and decreased risk of many diseases (13, 16).

Your body can convert dietary nitrates — such as those from beetroots — into nitric oxide (12).

This substance travels through your artery walls, sending signals to the tiny muscle cells around your arteries and telling them to relax (17, 18).

When these muscle cells relax, your blood vessels dilate and blood pressure goes down (19).

SUMMARY

Beetroots are high in several beneficial plant compounds, especially betanin (beetroot red), vulgaxanthin, and inorganic nitrates. In particular, inorganic nitrates are associated with reduced blood pressure.

Beetroots and beetroot juice have many health benefits, especially for heart health and exercise performance.

Lower Blood Pressure

High blood pressure can damage your blood vessels and heart. What’s more, it’s among the strongest risk factors for heart disease, stroke, and premature death worldwide (20).

Eating fruits and vegetables rich in inorganic nitrates may cut your risk of heart disease by lowering blood pressure and increasing nitric oxide formation (21, 22).

Studies show that beetroots or their juice can reduce blood pressure by up to 3–10 mm Hg over a period of a few hours (21, 23, 24, 25).

Such effects are likely due to increased levels of nitric oxide, which causes your blood vessels to relax and dilate (26, 27, 28, 29).

Increased Exercise Capacity

Numerous studies suggest that nitrates can enhance physical performance, particularly during high-intensity endurance exercise.

Dietary nitrates have been shown to reduce oxygen use during physical exercise by affecting the efficiency of mitochondria, the cell organs responsible for producing energy (30).

Beets and their juice are often used for this purpose because of their high inorganic nitrate content.

Consumption of beetroots may improve running and cycling performance, increase stamina, boost oxygen use, and lead to better exercise performance overall (31, 32, 33, 34, 35, 36, 37).

SUMMARY

Beetroots can lower blood pressure, which may lead to reduced risk of heart disease and other ailments. This root veggie can also improve oxygen use, stamina, and exercise performance.

Beetroots are usually well tolerated — except for individuals prone to kidney stones.

Consumption of beetroot may also cause your urine to become pink or red, which is harmless but often confused for blood.

Oxalates

Beet greens contain high levels of oxalates, which can contribute to kidney stone formation (38, 39).

Oxalates also have antinutrient properties. This means that they may interfere with the absorption of micronutrients.

Levels of oxalates are much higher in the leaves than the root itself, but the root is nevertheless considered high in oxalates (40).

FODMAPs

Beetroots contain FODMAPs in the form of fructans, which are short-chain carbs that feed your gut bacteria.

FODMAPs can cause unpleasant digestive upset in sensitive individuals, such as those with irritable bowel syndrome (IBS).

SUMMARY

Beetroots are usually well tolerated but contain oxalates — which may lead to kidney stones — and FODMAPs, which may cause digestive issues.

Beetroots are a good source of nutrients, fiber, and many plant compounds.

Their health benefits include improved heart health and enhanced exercise capacity, both of which are attributed to their inorganic nitrate content.

Beets are sweet and especially delicious when mixed in salads.

Easy to prepare, they can be eaten raw, boiled, or baked.

Nutrition, Health Benefits, How to Use Them

They star in the popular smoothies and juices of today, and have long been eaten for their bounty of vitamins and minerals. Read on to learn more about their benefits — like whether they can actually “detox” your body — and whether this root vegetable may pose any side effects for you based on your individual health.

What Are Beets Exactly and What Is Their History?

While beets and beet products are becoming more and more popular in the natural-foods market, the beet is anything but new. Records suggest people in ancient Babylon, Greece, and Rome enjoyed the root veggie, and archaeologists have found evidence of their use in certain parts of North Africa as well. Ancient civilizations originally prized the leaves and stalks of beets for culinary use, and used their roots as medicine. The ancient Greeks and Romans even turned to beets for their purported aphrodisiac qualities. (1)

The closest thing to the modern beet was first noted in both Germany and Italy in the late 1500s. This form of the vegetable had larger roots and smaller stalks and leaves than its ancient versions. (1)

In the 1700s, German chemists found a way to make sugar from beets. (1) Today, this method is used with a specific subtype of beet called the sugar beet, which has a much larger root than the table beet and is white or beige in color. Sugar beets originated in what is now western Poland, (1) and made their way to the United States in the late 19th century as part of the rise in sugar production in California. (2,3) Other types of beets were brought to the U.S. much earlier, and historians believe American colonists introduced them. (4)

What Are the Benefits of Eating Beets? A Look at the Science

The health benefits of beets are wide ranging. Like most other plant-based foods, beets are high in nutrients yet low in calories. Their antioxidants also offer additional benefits, such as reduced risk of cellular damage.

Generally speaking, beets are among the group of vegetables and fruits that may help reduce your risk for chronic illnesses, including type 2 diabetes, heart disease, and dementia. (7,8)

Antioxidants give vegetables like beets their bright, vibrant colors, and in the case of this food, that color is bright red. As a general rule of thumb, the more bright-colored plant foods you include in your diet, the more antioxidants you’ll consume. Even beet greens contain beta-carotene, which is also found in carrots, spinach, and broccoli. Eating more antioxidants may help reduce your risk for some cancers. (9)

The nitrate content of beets may also play an important role in blood pressure regulation. A 2019 study and 2013 review both found that beetroot juice decreased participants’ blood pressure. (10) This is because nitrates widen the blood vessels to improve blood flow, according to the Texas Heart Institute.

As with other plant foods, researchers have studied beets for their potential effects on inflammation. One review found beetroot supplements to have anti-inflammatory effects that could help reduce the risk for heart disease, cognitive decline, and oxidative stress from free radicals, which is linked to many chronic diseases. (11)

In another study, anemic adolescent girls in India who drank beetroot juice saw improved levels of the protein hemoglobin, which is responsible for transporting oxygen throughout the body. A person with anemia has low red blood cell or hemoglobin levels. (12)

Still, more research is needed to understand how beets in supplemental form affect human health.

Beets have a historical reputation as an aphrodisiac. In ancient Greek tradition, the goddess of love, Aphrodite, was said to have eaten beets to make herself more attractive.

While eating beets alone won’t make you more attractive, this myth may indeed stem from those nutrients in beets that can make you feel better and possibly increase your libido. These include betaine, boron, and tryptophan. (1)

Are Beets Okay for People with Diabetes to Eat?

Yes — beets are a good food choice, especially for people with type 2 diabetes. A 2021 study showed that participants who ate 100 g (about ⅔ cup) of raw beets daily for eight weeks showed improvements in cognitive function, glucose metabolism, and other metabolic markers.

More on Diabetes-Friendly Food

The Best and Worst Foods to Eat in a Type 2 Diabetes Diet

Frequently Asked Questions About Beets and the Answers

Q: Can I eat beets with my health condition?

A: Beets are healthy yet powerful plants. You can safely eat beets in moderation if you don’t have any chronic health issues or allergies and sensitivities to the plant. If you have kidney disease, you may not be able to eat beets because of their high potassium content. (10)

Q: Does eating beets cause blood sugar spikes?

A: Beets contain natural sugars, but they don’t usually cause the sugar spikes that people with diabetes need to be aware of. In fact, a 2014 study of 16 participants without diabetes found that beet juice actually had a much lower insulin and glucose response than a drink with the same nutritional content. However, more research is needed to show beet’s glucose and insulin effects on those with diabetes.

Q: How much beet juice or supplements should I take for working out?

A: While there aren’t official guidelines yet, the general recommendation is to drink up to 2 cups of beet juice a few hours before your workout to potentially improve your athletic performance. (16)

Q: Will eating beets increase my libido?

A: Not likely. While beets were historically considered an aphrodisiac, clinical studies don’t back up this claim. (1)

Q: What’s healthier: beet roots, beetroot supplements, or beet juice?

A: While all offer nutritional benefits, it’s always best to eat whole foods whenever you can — and beets are no exception. You can drink the juice or take the supplements when you’re on the run, but make sure you incorporate beet roots and leaves into some of your meals, too. (11,16)

Q: Can you eat a raw beet?

A: Yes, you can eat raw beets. They are often served peeled and sliced, but they are safe to eat with the skin on. (15) You can eat raw beets plain or with seasoning. Alternatively, you can add raw beets to a salad for a sweet crunch. Beets can even be spiralized!

Q: Do beets detox the body?

A: Beets are a good source of antioxidants and nutrients that can help you stay healthy when you eat them in moderation, along with a balanced diet full of other vegetables. (5,6,9,11) But there’s no evidence that beets can detox your body in any way. The best method of detoxing the body from harmful substances is to abstain from those substances and behavior — including excess alcohol intake and processed foods. (15)

Editorial Sources and Fact-Checking

  1. History of Beets. Public Broadcasting Service: The History Kitchen. October 8, 2014.
  2. Beet. Britannica.
  3. Sugarbeet History. American Sugarbeet Growers Association.
  4. History of Sugarbeets. University of Nebraska–Lincoln.
  5. Beets, Raw. U.S. Department of Agriculture. April 1, 2019.
  6. Kidney Disease: High- and Moderate-Potassium Foods. Academy of Nutrition and Dietetics. March 5, 2020.
  7. Nourish Your Brain. FamilyDoctor.org. August 25, 2020.
  8. Diet, Exercise, and Health. Fisher Center for Alzheimer’s Research Foundation. August 10, 2010.
  9. Antioxidants: What You Need to Know. FamilyDoctor.org. August 5, 2020.
  10. Potassium. National Institutes of Health. June 2, 2022.
  11. Clifford T, Howatson G, West DJ, et al. The Potential Benefits of Beetroot Supplementation in Health and Disease. Nutrients. April 2015.
  12. Priya NG, Malarvizhi M, Jothi AJ. Beet Root Juice on Haemoglobin Among Adolescent Girls [PDF]. Journal of Nursing and Health Science. September–October 2013.
  13. Beet Varieties. National Gardening Association.
  14. Detoxing Your Liver: Fact Versus Fiction. Johns Hopkins Medicine.
  15. Eating Beets From Root to Stalk. University of Illinois Urbana-Champaign. June 17, 2020.
  16. Dietary Supplements for Exercise and Athletic Performance. National Institutes of Health. March 22, 2021.
  17. Overview of Food Ingredients, Additives, and Colors. U.S. Food and Drug Administration. February 6, 2018.
  18. Lopes de Oliveira LC, Genov IR, do Carmo Cabral E, et al. Anaphylaxis to Beetroot (Beta Vulgaris): A Case Report. Clinical and Translational Allergy. 2011.

Additional Sources

  • Daily Value on the New Nutrition and Supplement Facts Labels. U.S. Food and Drug Administration. February 25, 2022.
  • Jones T, Dunn EL, Macdonald JH, et al. The Effects of Beetroot Juice on Blood Pressure, Microvascular Function, and Large-Vessel Endothelial Function: A Randomized, Double-Blind, Placebo-Controlled Pilot Study in Healthy Older Adults.  Nutrients. August 2, 2019.
  • Siervo M, Lara J, Ogbonmwan I, et al. Inorganic Nitrate and Beetroot Juice Supplementation Reduces Blood Pressure in Adults: A Systematic Review and Meta-Analysis. The Journal of Nutrition. June 2013.
  • Nitrates. Texas Heart Institute.
  • Aliahmadi M, Amiri F, Bahrami LS, et al. Effects of Raw Red Beetroot Consumption on Metabolic Markers and Cognitive Function in Type 2 Diabetes Patients. Journal of Diabetes & Metabolic Disorders. April 21, 2021.
  • Wootton-Beard P, Brandt K, Fell D, et al. Effects of a Beetroot Juice With High Neobetanin Content on the Early-Phase Insulin Response in Healthy Volunteers. Journal of Nutritional Science. April 30, 2014.

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Portion weight, g

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{
By the piece

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in glasses

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1 piece – 82.0 g2 piece – 164.0 g3 piece – 246.0 g4 piece – 328.0 g5 piece – 410.0 g6 piece – 492.0 g7 piece – 574.0 g8 piece – 656.0 g9 piece — 738. 0 g10 pcs — 820.0 g11 pcs — 902.0 g12 pcs — 984.0 g13 pcs — 1 066.0 g14 pcs — 1 148.0 g15 pcs — 1 230.0 g16 pcs — 1 312.0 g17 pcs — 1 394.0 g18 pcs — 1 476.0 g19 pcs — 1 558.0 g20 pcs — 1 640.0 g21 pcs — 1 722.0 g22 pcs — 1 804.0 g23 pcs — 1 886.0 g24 pcs — 1 968.0 g25 pcs — 2 050.0 g26 pcs — 2 132.0 g27 pcs — 2 214.0 g28 pcs — 2 296.0 g29 pcs — 2 378.0 g30 pcs — 2 460.0 g31 pcs — 2 542.0 g32 pcs — 2 624.0 g33 pcs — 2 706.0 g34 pcs — 2 788.0 g35 pcs — 2 870.0 g36 pcs — 2 952.0 g37 pcs — 3 034.0 g38 pcs — 3 116.0 g39 pcs — 3 198.0 g40 pcs — 3 280.0 g41 pcs — 3 362.0 g42 pcs — 3 444.0 g43 pcs — 3 526 0 g44 pcs — 3 608.0 g45 pcs — 3 690.0 g46 pcs — 3 772.0 g47 pcs — 3 854.0 g48 pcs — 3 936.0 g49 pcs — 4 018.0 g50 pcs — 4 100, 0 g51 pcs — 4 182.0 g52 pcs — 4 264.0 g53 pcs — 4 346.0 g54 pcs — 4 428.0 g55 pcs — 4 510.0 g56 pcs — 4 592.0 g57 pcs — 4 674.0 g58 pcs — 4 756.0 g59 pcs — 4 838.0 g60 pcs — 4 920.0 g61 pcs — 5 002.0 g62 pcs — 5 084.0 g63 pcs — 5 166.0 g64 pcs — 5 248.0 g65 pcs — 5 330. 0 g66 pcs — 5 412.0 g67 pcs — 5 494.0 g68 pcs — 5 576.0 g69 pcs — 5 658.0 g70 pcs — 5 740.0 g71 pcs — 5 822.0 g72 pcs — 5 904.0 g73 pcs — 5 986.0 g74 pcs — 6 068 .0 g75 pcs – 6 150.0 g76 pcs – 6 232.0 g77 pcs – 6 314.0 g78 pcs – 6 396.0 g79 pcs – 6 478.0 g80 pcs – 6 560.0 g81 pcs – 6 642, 0 g82 pcs — 6 724.0 g83 pcs — 6 806.0 g84 pcs — 6 888.0 g85 pcs — 6 970.0 g86 pcs — 7 052.0 g87 pcs — 7 134.0 g88 pcs — 7 216.0 g89 pcs — 7 298.0 g90 pcs — 7 380.0 g91 pcs — 7 462.0 g92 pcs — 7 544.0 g93 pcs — 7 626.0 g94 pcs — 7 708.0 g95 pcs — 7 790.0 g96 pcs — 7 872.0 g97 pcs — 7 954.0 g98 pcs — 8 036.0 g99 pcs — 8 118.0 g100 pcs — 8 200.0 g

1 st – 136.0 g2 st – 272.0 g3 st – 408.0 g4 st – 544.0 g5 st – 680.0 g6 st – 816.0 g7 st – 952.0 g8 st – 1088.0 g9 st – 1 224.0 g10 st – 1 360.0 g11 st – 1 496.0 g12 st – 1 632.0 g13 st – 1 768.0 g14 st – 1 904.0 g15 st – 2 040.0 g16 st — 2,176.0 g17 st — 2,312.0 g18 st — 2,448.0 g19 st — 2,584.0 g20 st — 2,720.0 g21 st — 2,856.0 g22 st — 2,992.0 g23 st — 3 128. 0 g24 st — 3 264.0 g25 st — 3 400.0 g26 st — 3 536.0 g27 st — 3 672.0 g28 st — 3 808.0 g29st — 3,944.0 g30 st — 4,080.0 g31 st — 4,216.0 g32 st — 4,352.0 g33 st — 4,488.0 g34 st — 4,624.0 g35 st — 4,760.0 g36 st — 4,896.0 g37 st — 5,032.0 g38 st — 5,168.0 g39 st — 5,304.0 g40 st — 5,440.0 g41 st — 5,576.0 g42 st — 5,712.0 g43 st — 5 848.0 g44 st — 5 984.0 g45 st — 6 120.0 g46 st — 6 256.0 g47 st — 6 392.0 g48 st — 6 528.0 g49 st — 6 664.0 g50 st — 6 800.0 g51 st – 6,936.0 g52 st – 7,072.0 g53 st – 7,208.0 g54 st – 7,344.0 g55 st – 7,480.0 g56 st – 7,616.0 g57 st – 7,752 .0 g58 st – 7 888.0 g59st – 8 024.0 g60 st – 8 160.0 g61 st – 8 296.0 g62 st – 8 432.0 g63 st – 8 568.0 g64 st – 8 704.0 g65 st – 8 840.0 g66 st — 8 976.0 g67 st — 9 112.0 g68 st — 9 248.0 g69 st — 9 384.0 g70 st — 9 520.0 g71 st — 9 656.0 g72 st — 9 792.0 g73 st — 9 928.0 g74 st – 10 064.0 g75 st – 10 200.0 g76 st – 10 336.0 g77 st – 10 472.0 g78 st – 10 608.0 g79 st – 10 744.0 g80 st – 10 880.0 g81 st – 11,016.0 g82 st – 11,152. 0 g83 st – 11,288.0 g84 st – 11,424.0 g85 st – 11,560.0 g86 st – 11,696.0 g87 st – 11,832 .0 g88 st – 11 968.0 g89 st – 12 104.0 g90 st – 12 240.0 g91 st – 12 376.0 g92 st – 12 512.0 g93 st – 12 648.0 g94 st – 12 784.0 g95 st – 12 920 .0 g96 st – 13 056.0 g97 st – 13 192.0 g98 st – 13 328.0 g99 st – 13 464.0 g100 st – 13 600.0 g

Raw beets

  • Pieces1,2

    medium size – 5 cm

  • Glasses0,7

    1 glass is how much?

  • Weight with waste149.3 g

    Waste: tip, spine, trimmings (33% by weight).
    Used in calculations
    the weight of only the edible part of the product.

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Average consumption rates

Nutrients are listed below
that apply to the site

Nutrient Norm
Key Nutrients
Squirrels 75 g
Fats 84 g
Carbohydrates 310 g
calories 2 300 kcal
Minerals
Calcium 1000 mg
Iron 10 mg
Magnesium 400 mg
Phosphorus 700 mg
Potassium 4,700 mg
Sodium 1,300 mg
Zinc 11 mg
Copper 0. 9 mg
Manganese 2.3 mg
Selenium 55 mcg
Fluorine 4,000 mcg
Vitamins (fat soluble)
Vitamin A 900 mcg
beta carotene 5,000 mcg
Alpha carotene 5,000 mcg
Vitamin D 15 mcg
Vitamin D2 7.5 mcg
Vitamin D3 16.25 mcg
Vitamin E 14.6 mg
Vitamin K 120 mcg
Vitamins (water soluble)
Vitamin C 90 mg
Vitamin B1 1.2 mg
Vitamin B2 1.3 mg
Vitamin B3 16 mg
Vitamin B4 500 mg
Vitamin B5 5 mg
Vitamin B6 1. 3 mg
Vitamin B9 400 mcg
Vitamin B12 2.4 mcg
Amino acids
tryptophan 0.8 g
Threonine 2.4 g
Isoleucine 2 g
Leucine 4.6 g
Lysine 4.1 g
Methionine 1.8 g
cystine 1.8 g
Phenylalanine 4.4 g
Tyrosine 4.4 g
Valine 2.5 g
Arginine 6.1 g
Histidine 2.1 g
Alanine 6.6 g
Aspartic 12.2 g
Glutamine 13.6 g
Glycine 3. 5 g
Proline 4.5 g
Serene 8.3 g

Beetroot – what vitamins does it contain

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Portion weight, g

{

{
By the piece

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in glasses

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1 piece – 82.0 g2 piece – 164.0 g3 piece – 246.0 g4 piece – 328.0 g5 piece – 410.0 g6 piece – 492.0 g7 piece – 574.0 g8 piece – 656. 0 g9 piece — 738.0 g10 pcs — 820.0 g11 pcs — 902.0 g12 pcs — 984.0 g13 pcs — 1 066.0 g14 pcs — 1 148.0 g15 pcs — 1 230.0 g16 pcs — 1 312.0 g17 pcs — 1 394.0 g18 pcs — 1 476.0 g19 pcs — 1 558.0 g20 pcs — 1 640.0 g21 pcs — 1 722.0 g22 pcs — 1 804.0 g23 pcs — 1 886.0 g24 pcs — 1 968.0 g25 pcs — 2 050.0 g26 pcs — 2 132.0 g27 pcs — 2 214.0 g28 pcs — 2 296.0 g29 pcs — 2 378.0 g30 pcs — 2 460.0 g31 pcs — 2 542.0 g32 pcs — 2 624.0 g33 pcs — 2 706.0 g34 pcs — 2 788.0 g35 pcs — 2 870.0 g36 pcs — 2 952.0 g37 pcs — 3 034.0 g38 pcs — 3 116.0 g39 pcs — 3 198.0 g40 pcs — 3 280.0 g41 pcs — 3 362.0 g42 pcs — 3 444.0 g43 pcs — 3 526 0 g44 pcs — 3 608.0 g45 pcs — 3 690.0 g46 pcs — 3 772.0 g47 pcs — 3 854.0 g48 pcs — 3 936.0 g49 pcs — 4 018.0 g50 pcs — 4 100, 0 g51 pcs — 4 182.0 g52 pcs — 4 264.0 g53 pcs — 4 346.0 g54 pcs — 4 428.0 g55 pcs — 4 510.0 g56 pcs — 4 592.0 g57 pcs — 4 674.0 g58 pcs — 4 756.0 g59 pcs — 4 838.0 g60 pcs — 4 920.0 g61 pcs — 5 002.0 g62 pcs — 5 084.0 g63 pcs — 5 166.0 g64 pcs — 5 248. 0 g65 pcs — 5 330.0 g66 pcs — 5 412.0 g67 pcs — 5 494.0 g68 pcs — 5 576.0 g69 pcs — 5 658.0 g70 pcs — 5 740.0 g71 pcs — 5 822.0 g72 pcs — 5 904.0 g73 pcs — 5 986.0 g74 pcs — 6 068 .0 g75 pcs – 6 150.0 g76 pcs – 6 232.0 g77 pcs – 6 314.0 g78 pcs – 6 396.0 g79 pcs – 6 478.0 g80 pcs – 6 560.0 g81 pcs – 6 642, 0 g82 pcs — 6 724.0 g83 pcs — 6 806.0 g84 pcs — 6 888.0 g85 pcs — 6 970.0 g86 pcs — 7 052.0 g87 pcs — 7 134.0 g88 pcs — 7 216.0 g89 pcs — 7 298.0 g90 pcs — 7 380.0 g91 pcs — 7 462.0 g92 pcs — 7 544.0 g93 pcs — 7 626.0 g94 pcs — 7 708.0 g95 pcs — 7 790.0 g96 pcs — 7 872.0 g97 pcs — 7 954.0 g98 pcs — 8 036.0 g99 pcs — 8 118.0 g100 pcs — 8 200.0 g

1 st – 136.0 g2 st – 272.0 g3 st – 408.0 g4 st – 544.0 g5 st – 680.0 g6 st – 816.0 g7 st – 952.0 g8 st – 1088.0 g9 st – 1 224.0 g10 st – 1 360.0 g11 st – 1 496.0 g12 st – 1 632.0 g13 st – 1 768.0 g14 st – 1 904.0 g15 st – 2 040.0 g16 st — 2,176.0 g17 st — 2,312.0 g18 st — 2,448.0 g19 st — 2,584.0 g20 st — 2,720.0 g21 st — 2,856.0 g22 st — 2,992. 0 g23 st — 3 128.0 g24 st — 3 264.0 g25 st — 3 400.0 g26 st — 3 536.0 g27 st — 3 672.0 g28 st — 3 808.0 g29st — 3,944.0 g30 st — 4,080.0 g31 st — 4,216.0 g32 st — 4,352.0 g33 st — 4,488.0 g34 st — 4,624.0 g35 st — 4,760.0 g36 st — 4,896.0 g37 st — 5,032.0 g38 st — 5,168.0 g39 st — 5,304.0 g40 st — 5,440.0 g41 st — 5,576.0 g42 st — 5,712.0 g43 st — 5 848.0 g44 st — 5 984.0 g45 st — 6 120.0 g46 st — 6 256.0 g47 st — 6 392.0 g48 st — 6 528.0 g49 st — 6 664.0 g50 st — 6 800.0 g51 st – 6,936.0 g52 st – 7,072.0 g53 st – 7,208.0 g54 st – 7,344.0 g55 st – 7,480.0 g56 st – 7,616.0 g57 st – 7,752 .0 g58 st – 7 888.0 g59st – 8 024.0 g60 st – 8 160.0 g61 st – 8 296.0 g62 st – 8 432.0 g63 st – 8 568.0 g64 st – 8 704.0 g65 st – 8 840.0 g66 st — 8 976.0 g67 st — 9 112.0 g68 st — 9 248.0 g69 st — 9 384.0 g70 st — 9 520.0 g71 st — 9 656.0 g72 st — 9 792.0 g73 st — 9 928.0 g74 st – 10 064.0 g75 st – 10 200.0 g76 st – 10 336.0 g77 st – 10 472.0 g78 st – 10 608.0 g79 st – 10 744.0 g80 st – 10 880.0 g81 st – 11,016. 0 g82 st – 11,152.0 g83 st – 11,288.0 g84 st – 11,424.0 g85 st – 11,560.0 g86 st – 11,696.0 g87 st – 11,832 .0 g88 st – 11 968.0 g89 st – 12 104.0 g90 st – 12 240.0 g91 st – 12 376.0 g92 st – 12 512.0 g93 st – 12 648.0 g94 st – 12 784.0 g95 st – 12 920 .0 g96 st – 13 056.0 g97 st – 13 192.0 g98 st – 13 328.0 g99 st – 13 464.0 g100 st – 13 600.0 g

Raw beets

  • Pieces1,2

    medium size – 5 cm

  • Glasses0,7

    1 glass is how much?

  • Weight with waste149.3 g

    Waste: tip, spine, trimmings (33% by weight).
    Used in calculations
    the weight of only the edible part of the product.

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Average consumption rates

Nutrients are listed below
that apply to the site

Nutrient Norm
Key Nutrients
Squirrels 75 g
Fats 84 g
Carbohydrates 310 g
calories 2 300 kcal
Minerals
Calcium 1000 mg
Iron 10 mg
Magnesium 400 mg
Phosphorus 700 mg
Potassium 4,700 mg
Sodium 1,300 mg
Zinc 11 mg
Copper 0. 9 mg
Manganese 2.3 mg
Selenium 55 mcg
Fluorine 4,000 mcg
Vitamins (fat soluble)
Vitamin A 900 mcg
beta carotene 5,000 mcg
Alpha carotene 5,000 mcg
Vitamin D 15 mcg
Vitamin D2 7.5 mcg
Vitamin D3 16.25 mcg
Vitamin E 14.6 mg
Vitamin K 120 mcg
Vitamins (water soluble)
Vitamin C 90 mg
Vitamin B1 1.2 mg
Vitamin B2 1.3 mg
Vitamin B3 16 mg
Vitamin B4 500 mg
Vitamin B5 5 mg
Vitamin B6 1. 3 mg
Vitamin B9 400 mcg
Vitamin B12 2.4 mcg
Amino acids
tryptophan 0.8 g
Threonine 2.4 g
Isoleucine 2 g
Leucine 4.6 g
Lysine 4.1 g
Methionine 1.8 g
cystine 1.8 g
Phenylalanine 4.4 g
Tyrosine 4.4 g
Valine 2.5 g
Arginine 6.1 g
Histidine 2.1 g
Alanine 6.6 g
Aspartic 12.2 g
Glutamine 13.6 g
Glycine 3.

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