Beets - Carb and Nutrition Information

Fresh Organic beetroot
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Beets are related to chard, spinach, and quinoa. The following information is for the roots of the beet (sometimes called beetroot). If you're looking for information about beet greens, check out the information on chard, which is similar.

Beet roots are usually red-to-deep-purple in color, but there are also golden beets, white beets, and I hear there are other colors as well.  The nutritional information here is for red/purple beets.

The sweet taste of beets is a clue that they have quite a bit more sugar than almost any other vegetable.

Carbohydrate and Fiber Counts for Beets

  • ½ cup of chopped raw beet: 4.5 grams of effective (net) carbohydrate plus 2 grams of fiber and 29 calories
  • 1 beet about 2" in diameter: 6 grams of effective (net) carbohydrate plus 2 grams of fiber and 35 calories
  • 1 oz (28 grams) of raw beets: 3 grams of effective (net) carbohydrate plus 1 gram of fiber and 12 calories
  • ½ cup of cooked sliced beets: 6 grams of effective (net) carbohydrate plus 2 grams of fiber and 37 calories
  • ½ cup of canned beets (drained): 5 grams of effective (net) carbohydrate plus 2 grams of fiber and 27 calories
  • ½ cup of canned pickled beets: 18 grams of effective (net) carbohydrate plus 1 gram of fiber and 74 calories

Compare the Carb Counts of Root Vegetables

Glycemic Index for Beets

One study of the glycemic index of beets has been reported, which produced an average of 64, with most people scoring between 48 and 70.

More Information About the Glycemic Index

Glycemic Load of Beets

  • ½ cup of chopped raw beet: 2
  • 1 beet about 2" in diameter: 3
  • 1 oz (28 grams) of raw beet: 1
  • ½ cup of cooked sliced beets: 3
  • ½ cup of canned beets (drained):2
  • ½ cup of canned pickled beets:6

More Information About the Glycemic Load

Health Benefits of Beets

Beets are also a very good source of folate and manganese, and a good source of potassium and fiber.

They are also a source of an unusual phytonutrient group called betalains, such as betanin, which are antioxidant, and they possibly have anti-inflammatory effects as well.

Selecting and Storing Beets

If the beets come with the greens attached, this can be a clue to the freshness of the beet, as the greens will look fresh and perky when fresh.  Store the greens and roots separately, cutting the greens an inch or two above where they attach to the root.  Do not wash beets before storage, and store in the refrigerator in an airtight plastic bag.  The greens will keep for a few days, and the roots up to 2 to 3 weeks.

More Nutrition Facts About Beets at Calorie Count.

More Carb Profiles:

Sources:

Lee CH, Wettasinghe M, Bolling BW et al. Betalains, phase II enzyme-inducing components from red beetroot (Beta vulgaris L.) extracts. Nutr Cancer. 2005;53(1):91-103. 2005.

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2. May 2010

USDA National Nutrient Database for Standard Reference, Release 28.

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