How Many Calories in Beets? Nutrition Facts & Macros
One medium beet (82g) has 35 calories
Protein 1.3g · Carbs 7.8g · Fat 0.1g
Beets (beetroot) are an earthy, slightly sweet root vegetable with an exceptionally high folate content. Whether you eat them raw, cooked, or track your macros, knowing the exact nutrition facts helps. Here's everything you need to know about beet calories and macros, based on USDA data. Raw beets are about 88% water.
180 kJ · per 100g · Water: 87.58 g
Calorie Calculator: Beets (Raw)
82 g Beets (Raw) contains 35 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium beet (82g) | 35 kcal | 1.3g | 7.8g | 0.1g |
| 1 cup sliced (136g) | 58 kcal | 2.2g | 13g | 0.2g |
| 100 grams | 43 kcal | 1.6g | 9.6g | 0.2g |
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Beets (Raw) — Nutrition Facts
| Beets (Raw) | per 100g |
|---|---|
| Calories | 43 kcal |
| Protein | 1.61 g |
| Fat | 0.17 g |
| Carbs | 9.56 g |
| Fiber | 2.8 g |
| Sugar | 6.76 g |
| Sodium | 78 mg |
| Potassium | 325 mg |
| Magnesium | 23 mg |
| Phosphorus | 40 mg |
| Vitamin C | 4.9 mg |
| Folate | 109 mcg |
| Water | 87.58 g |
Source: USDA FoodData Central (FDC ID: 169145) · Data verified April 2026
Variations
Cooked beets (boiled)
About 44 kcal per 100g — very similar to raw (43 kcal). Protein 1.68g, carbs 9.96g, fat 0.18g per 100g. Slightly higher carbs due to water loss during cooking. Softer texture, earthy-sweet flavor intensifies. Folate decreases slightly during boiling.
Pickled beets
About 46 kcal per 100g — slightly more than raw due to added sugar in pickling liquid. Protein 0.9g, carbs 11.0g, fat 0.1g per 100g. Higher sodium content. Convenient and tasty, but watch portions if tracking sodium or sugar intake.
Dietary Perspectives
For Weight Loss
At 43 kcal per 100 g, raw beets are a low-calorie vegetable. They contain 2.8 g of fiber and 87.6% water, providing good satiety for very few calories. Sugar content is 6.8 g per 100 g — higher than most vegetables but offset by the low overall calorie count. A medium beet (~82 g, ~35 kcal) is a nutrient-dense snack.
For Athletic Performance
Beets contain 9.6 g of carbohydrates per 100 g and are widely studied for their nitrate content, which may improve exercise performance by enhancing blood flow and oxygen delivery to muscles. Contains 325 mg of potassium per 100 g. Beetroot juice consumed 2–3 hours before endurance exercise is a well-documented ergogenic aid.
For Keto
Moderately high in carbs for keto. Raw beets contain 6.8 g of net carbs per 100 g (9.6 g total carbohydrates minus 2.8 g fiber). A medium beet (~82 g) has approximately 5.5 g of net carbs. Small amounts can fit into a keto diet, but portions must be carefully measured. Lower-carb vegetables like cabbage (3.3 g net carbs / 100 g) are safer keto choices.
Frequently Asked Questions
How many calories are in beets?
One medium raw beet (82g) contains approximately 35 calories. Per 100g, raw beets have 43 calories. A cup of sliced beets (136g) has about 58 calories. Beets are a moderately low-calorie root vegetable — lower than potatoes (77 kcal per 100g) but higher than most leafy greens.
How many carbs are in beets?
Per 100g, raw beets contain 9.56g of carbohydrates, of which 6.76g is sugar and 2.8g is fiber. One medium beet (82g) has about 7.8g of carbs. Beets are moderate in carbs — similar to onions (9.34g per 100g) and carrots (9.58g per 100g). They're used in small amounts on strict keto diets.
How much sugar is in beets?
Beets contain 6.76g of sugar per 100g — one of the higher amounts among vegetables. One medium beet (82g) has about 5.5g of sugar. This natural sugar gives beets their characteristic earthy-sweet taste. Despite the sugar content, beets are still a nutrient-dense food with significant fiber, folate, and potassium.
How much folate is in beets?
Raw beets are an excellent source of folate with 109mcg per 100g — about 27% of the daily recommended intake. One medium beet (82g) provides about 89mcg. A cup of sliced beets (136g) provides about 148mcg. Folate is essential for cell division and DNA synthesis, making beets particularly valuable during pregnancy.
How much potassium is in beets?
Beets contain 325mg of potassium per 100g — more than bananas (358mg) on a per-100g basis relative to their calorie content. One medium beet (82g) provides about 267mg. A cup of sliced beets (136g) provides about 442mg. Potassium supports blood pressure regulation and muscle function.
Are beets good for weight loss?
Beets are a reasonable choice for weight loss. At 43 calories per 100g, one medium beet has only 35 calories while providing 2.3g of fiber and 88% water for satiety. They're filling and nutrient-dense. Beet salads, roasted beets, and beet soups are all satisfying low-calorie meal options. Just watch portions of pickled beets due to added sodium.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Beets (Raw) | 43 | 1.61g | 9.56g | 0.17g |
| Carrot | 41 | 0.93g | 9.58g | 0.24g |
| Potato | 86 | 1.71g | 20.01g | 0.1g |
| Cabbage (Green) | 25 | 1.28g | 5.8g | 0.1g |
| Sweet Potato | 86 | 1.57g | 20.12g | 0.05g |
per 100g
One medium beet has 35 kcal (82g) with 1.3g protein and 7.8g carbs. At 43 kcal per 100g, beets are similar to carrots (41 kcal) and onions (40 kcal) — a nutrient-dense root vegetable rich in folate.
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