Beets are low in calories and high in folic acid, vitamin C, potassium, and manganese. They contain trace amounts of other B vitamins and minerals, including iron and magnesium. Beet greens are also a good source of vitamins and minerals. Slicing and steaming beets can help retain nutrients.
The nutritional value of beets lies in their concentration of folic acid, vitamin C, and the minerals potassium and manganese. They are low in calories and contain a small amount of protein. Most of the calories in beet roots come from carbohydrates. Fresh beets can sometimes be purchased with the vegetables attached, or the vegetables can be purchased separately. While the nutritional value of beets is somewhat low, beet greens contain significant amounts of a variety of vitamins and minerals.
Half a cup of cooked beets contains about a quarter of the Recommended Dietary Allowance (RDA) for folic acid, which is one of the B vitamins. Half a cup is about 3 ounces (85 g). This same serving can also contribute to the daily need for vitamin C, as it provides about 5 percent of the RDA for this vitamin. A serving of cooked beets also contains trace amounts of other B vitamins and a small amount of vitamin A.
The nutritional value of beets also includes a good amount of certain minerals, although within a limited range. They are a very good source of manganese and a good source of potassium. Beets also contain the minerals iron and magnesium in reasonable amounts. Slicing beets and steaming them instead of boiling them whole shortens cooking time and can help them retain more nutrients.
Since they are made mostly of water, the nutritional value of beets does not include many calories. A half-cup serving has only about 40 calories. This serving has no fat and about 1 g of protein, with almost all of the calories coming from carbohydrates. A serving this size provides about 10 percent of the RDA for fiber.
If purchased fresh, the nutritional value of beets can be supplemented by cooking the vegetables or using them fresh in salads. Beet greens are a very good source of vitamins A, C and K. They also contain some vitamins E and B, especially B2. Beet greens are rich in minerals, especially potassium, and are a good plant source of calcium; 2.5 ounces (72 g) of cooked vegetables provide about 20 percent of the RDA for potassium and 10 percent for calcium.
Beets are thought to be related to spinach, and are in fact the same plant, botanically, as Swiss chard. Unlike chard, beets have been cultivated for their roots. The vegetables have similar nutritional value to spinach and chard and can be prepared in a similar way.
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