Food Nutrient Profile - Canned Beets

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Nutrients in 100 grams of Canned Beets

Canned Beets, Solids, also known as Beetroot.

Macros Ratio

Protein Fat Carbs
11%
4%
85%
100 g ▼

Macro Nutrients

Canned Beets
Energy31 kcal
1.07%
Canned Beets, Solids provide 31kcal of Energy per 100 grams, meeting 1.07% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.14 g
0.14%
Canned Beets, Solids provide 0.14g of Fat per 100 grams, meeting 0.14% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.022 g
0.069%
Canned Beets, Solids provide 0.022g of Saturated Fat per 100 grams, meeting 0.069% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.004 g
0.25%
Canned Beets, Solids provide 0.004g of Omega 3 per 100 grams, meeting 0.25% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.045 g
0.26%
Canned Beets, Solids provide 0.045g of Omega 6 per 100 grams, meeting 0.26% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Canned Beets, Solids provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate7.2 g
5.55%
Canned Beets, Solids provide 7.2g of Carbohydrate per 100 grams, meeting 5.55% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars5.5 g
7.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Canned Beets, Solids provide 5.5g of Sugars per 100 grams, meeting 7.6% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber1.8 g
4.74%
Canned Beets, Solids provide 1.8g of Fiber per 100 grams, meeting 4.74% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein0.91 g
1.63%
Canned Beets, Solids provide 0.91g of Protein per 100 grams, meeting 1.63% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Canned Beets
Vitamin A1 μg
0.11%
RAE, retinol activity equivalents
Canned Beets, Solids provide 1μg of Vitamin A per 100 grams, meeting 0.11% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.01 mg
0.83%
Thiamine
Canned Beets, Solids provide 0.01mg of Vitamin B1 per 100 grams, meeting 0.83% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.04 mg
3.08%
Riboflavin
Canned Beets, Solids provide 0.04mg of Vitamin B2 per 100 grams, meeting 3.08% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.16 mg
0.98%
Niacin, nicotinic acid, niacinamide
Canned Beets, Solids provide 0.16mg of Vitamin B3 per 100 grams, meeting 0.98% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.16 mg
3.1%
Pantothenic acid
Canned Beets, Solids provide 0.16mg of Vitamin B5 per 100 grams, meeting 3.1% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.057 mg
4.4%
Pyridoxine
Canned Beets, Solids provide 0.057mg of Vitamin B6 per 100 grams, meeting 4.4% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B930 μg
7.5%
Folates and Folic Acid
Canned Beets, Solids provide 30μg of Vitamin B9 per 100 grams, meeting 7.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Canned Beets, Solids provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C4.1 mg
4.56%
Ascorbic acid
Canned Beets, Solids provide 4.1mg of Vitamin C per 100 grams, meeting 4.56% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Canned Beets, Solids provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.03 mg
0.2%
Tocopherols and Tocotrienols
Canned Beets, Solids provide 0.03mg of Vitamin E per 100 grams, meeting 0.2% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K0.2 μg
0.17%
Phytomenadione or phylloquinone
Canned Beets, Solids provide 0.2μg of Vitamin K per 100 grams, meeting 0.17% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Canned Beets
Calcium15 mg
1.5%
Canned Beets, Solids provide 15mg of Calcium per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.059 mg
6.56%
Canned Beets, Solids provide 0.059mg of Copper per 100 grams, meeting 6.56% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride26.3 μg
0.66%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Canned Beets, Solids provide 26.3μg of Fluoride per 100 grams, meeting 0.66% of the Recommended Dietary Allowance (RDA) of 4000μg for Men 19-50 years
Iron1.82 mg
22.8%
Canned Beets, Solids provide 1.82mg of Iron per 100 grams, meeting 22.8% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium17 mg
4.05%
Canned Beets, Solids provide 17mg of Magnesium per 100 grams, meeting 4.05% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.29 mg
12.5%
Canned Beets, Solids provide 0.29mg of Manganese per 100 grams, meeting 12.5% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus17 mg
2.43%
Canned Beets, Solids provide 17mg of Phosphorus per 100 grams, meeting 2.43% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium148 mg
4.35%
Canned Beets, Solids provide 148mg of Potassium per 100 grams, meeting 4.35% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.5 μg
0.91%
Canned Beets, Solids provide 0.5μg of Selenium per 100 grams, meeting 0.91% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium194 mg
13%
Canned Beets, Solids provide 194mg of Sodium per 100 grams, meeting 13% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.21 mg
1.9%
Canned Beets, Solids provide 0.21mg of Zinc per 100 grams, meeting 1.9% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water91 g
2.46%
Canned Beets, Solids provide 91g of Water per 100 grams, meeting 2.46% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutritional Value of Canned Beets | 100g

Discover the nutrition data for canned beets, including macro and micronutrients in a 100g serving of canned beets solids. Learn about the health benefits and nutritional value of this popular vegetable.

Though present in smaller quantities, canned beets also contain trace amounts of Vitamin B1 (thiamine) and Vitamin B3 (niacin), which are important for converting food into energy. However, it's worth noting that canned beets do not contain Vitamin A, Vitamin B12, Vitamin D, Vitamin E, or Vitamin K.

In addition to these, canned beets offer some copper, magnesium, phosphorus, and potassium. Copper aids in iron absorption, magnesium supports muscle and nerve function, phosphorus is crucial for bone health, and potassium helps regulate blood pressure. Although present in smaller amounts, calcium, selenium, and zinc are also found in canned beets, contributing to bone health, antioxidant defense, and immune function, respectively. However, they do not contain fluoride.

Importantly, canned beets contain no fat, saturated fat, Omega-3, or Omega-6 fatty acids, making them a low-fat, heart-healthy option. This makes them an excellent choice for those looking to maintain a balanced diet while enjoying a delicious and nutritious vegetable.

In summary, canned beets are a versatile and nutrient-dense food that can easily be incorporated into a whole-food, plant-based diet. Whether you're looking to boost your vitamin intake, support your mineral needs, or enjoy a low-fat, high-fiber food, canned beets have something to offer. So go ahead and add this vibrant vegetable to your meals for a tasty and healthful boost!

Frequently Asked Questions about Canned Beets

What are the health benefits of Canned Beets?

Canned beets are a convenient option that still retain many of the health benefits of fresh beets. They are a good source of fiber, folate, potassium, and antioxidants like betalains. However, it's important to choose varieties that are low in added salt and sugar to maximize their nutritional value.

Are there any potential risks or side effects of consuming Canned Beets?

Canned beets can be a convenient option, but it's important to be mindful of their high sodium content due to the preservation process. Excessive sodium intake can contribute to high blood pressure and other health issues. Additionally, some canned beets may contain added sugars or preservatives. Opting for fresh or frozen beets when possible can help you avoid these potential risks and enjoy the full nutritional benefits of this vegetable.

Can I lose weight by eating more Canned Beets?

Canned beets can be a healthy addition to a weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, it's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss and overall health. Be mindful of added sugars or sodium in canned beets and opt for fresh or frozen beets when possible for maximum nutritional benefits.

Can I gain more muscles by eating more Canned Beets if I train consistently?

Canned beets can be a good source of nutrients like fiber, folate, and manganese, but they are not a high-protein food typically associated with muscle gain. To build muscle effectively, it's important to consume an adequate amount of protein from sources like legumes, tofu, tempeh, seitan, nuts, and seeds. Additionally, focusing on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and plant-based sources of protein can support muscle growth when combined with consistent training.

Can I eat Canned Beets if I have diabetes?

Yes, you can eat canned beets if you have diabetes. However, it's important to check the label for added sugars or syrups. Beets are a good source of fiber, vitamins, and minerals, but they do contain natural sugars, so it's best to consume them in moderation as part of a balanced diet.

Can I consume Canned Beets if I am on a Keto diet?

Yes, you can consume canned beets on a Keto diet, but it's important to be mindful of the carbohydrate content. Beets are higher in carbs compared to other low-carb vegetables, so it's best to consume them in moderation to stay within your daily carb limit on a Keto diet.

Can I eat Canned Beets if I am on a low fat diet?

Yes, you can eat canned beets on a low-fat diet. Canned beets are a good source of fiber, vitamins, and minerals, and can be a healthy addition to a low-fat diet. Just be sure to choose canned beets that are packed in water or their own juice, rather than in oil or syrup, to keep the fat content low.

What is the environmental impact of producing Canned Beets?

The environmental impact of producing canned beets includes energy consumption for processing and packaging, water usage for irrigation, and potential pesticide use during cultivation. It is important to consider the overall carbon footprint of canned beets compared to fresh beets, as processing and transportation can contribute to greenhouse gas emissions. Choosing locally sourced or organic canned beets can help reduce the environmental impact of their production.




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