Vegetables
Beet
Natural nitrates, associated with better exercise economy in several trials.
Nutrition facts
Serving: 1 cup (135 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Protein | 2.2 g | |
| Carbs | 13 g | |
| Fibre | 3.8 g | 13 % |
| Sugars | 9.2 g | 9 % |
| Fat | 0.3 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 105 mg | 5 % |
| Folate | 147 µg | 37 % |
| Manganese | 0 mg | 20 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Beetroot is among the vegetables richest in natural nitrates, with arugula and spinach (Hord, Tang and Bryan, 2009); the nutrition table does not list them.
- One cup covers 37% of the daily value for folate, a water-soluble, heat-sensitive vitamin: cut and boiled, beetroot loses a share of it in the water; cooked whole with the skin, it keeps more.
Preparation
Roasted or cooked whole with the skin, then peeled, it keeps more folate and pigments than cut and boiled. The greens cook like Swiss chard, but are very rich in oxalates. Pickled or canned, it brings added sodium and sometimes sugar.
To mention to a professional
- Beetroot, and especially its greens, contains oxalates; if you have had calcium oxalate kidney stones, mention regular consumption to your professional.
Sources
- Beets, raw
- USDA FoodData Central, SR Legacy
- Hord, Tang and Bryan, 2009 (dietary sources of nitrates)
- Mitchell, 2001 (beeturia)
- Noonan and Savage, 1999 (food oxalates)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.