Raw beetroot: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: fresh
Raw beetroot: 43 kcal, 1.6 g protein, 0.2 g fat and 9.6 g carbohydrate per 100 g. A typical portion is 1 small beet (100 g): about 43 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in folate · 27%
- Good source of manganese · 16%
- Good source of potassium · 11%
- Low in fat
| Nutrition | per 100 g | % daily value | portion (100 g) | % daily value |
|---|---|---|---|---|
| Calories | 43 kcal | 2% | 43 kcal | 2% |
| Protein | 1.61 g | 3% | 1.61 g | 3% |
| Fat | 0.17 g | — | 0.17 g | — |
| Carbohydrate | 9.56 g | — | 9.56 g | — |
| Fibre | 2.8 g | 9% | 2.8 g | 9% |
| Sugar(limit) | 6.76 g | 8% | 6.76 g | 8% |
| Saturated fat(limit) | 0.03 g | 0% | 0.03 g | 0% |
| Sodium(limit) | 78 mg | 3% | 78 mg | 3% |
| Folate | 109 µg | 27% | 109 µg | 27% |
| Manganese | 0.33 mg | 16% | 0.33 mg | 16% |
| Potassium | 325 mg | 11% | 325 mg | 11% |
| Copper | 0.08 mg | 8% | 0.08 mg | 8% |
| Iron | 0.8 mg | 6% | 0.8 mg | 6% |
| Magnesium | 23 mg | 6% | 23 mg | 6% |
| Phosphorus | 40 mg | 6% | 40 mg | 6% |
| Vitamin C | 4.9 mg | 6% | 4.9 mg | 6% |
| Vitamin B6 | 0.07 mg | 5% | 0.07 mg | 5% |
Typical portion: 1 small beet, 100 g, about 43 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: beets, raw beets, red beet.
About this food: Raw beetroot
Beetroot is the food where the raw-or-cooked question comes up most, because few people eat it raw. The number here, 43 kcal per 100 g, is for raw beets, and it is a fair stand-in for a boiled or baked one, since the difference per gram is small. The bigger gap is in what you do next: the oil in a borshch fry or the mayonnaise in a layered herring salad changes the dish far more than the root does.
Weigh beets peeled. Roots with long tails and skin lose a fair share of weight at the board, and the small beet of 100 g used here means the edible part. For borshch and vinehret most people boil or bake them whole in the skin, roughly 40 minutes to an hour for a medium root and longer for a large one, then cool and peel, which keeps the colour in.
Fibre is 2.8 g per 100 g, and sugar is on the higher side for a vegetable, which is why beets taste sweet. A glass of beet juice has less fibre than the whole root, so log juice separately.
Choose firm, smooth roots. If leaves are attached, cut them off before storing, since they draw moisture out of the root. Beets keep for weeks in a cool dark place, and they stain: wear gloves for grating if you do not want pink fingers.
What it is high and low in
Raw beetroot is high in folate (27%) per 100 g (share of the daily reference in brackets). It is a good source of manganese (16%) and potassium (11%).
It is low in fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared raw beetroot with the five foods in our table that are closest in composition (Onion, Raw carrot, Green onion, Raw green beans and Raw broccoli), per 100 g.
Rank among the six: Protein (1 = most): 4th of 6; Calories (1 = fewest): 6th of 6; Fibre (1 = most): 1st of 6; Carbohydrate (1 = fewest): 5th of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Raw beetroot | 43 | 1.6 | 0.2 | 9.6 | 2.8 |
| Onion | 40 | 1.1 | 0.1 | 9.3 | 1.7 |
| Raw carrot | 41 | 0.9 | 0.2 | 9.6 | 2.8 |
| Green onion | 32 | 1.8 | 0.2 | 7.3 | 2.6 |
| Raw green beans | 31 | 1.8 | 0.2 | 7 | 2.7 |
| Raw broccoli | 34 | 2.8 | 0.4 | 6.6 | 2.6 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food in another state has different numbers, mostly because of water or frying oil. Raw beetroot: 43 kcal and 1.6 g protein per 100 g; Boiled beetroot: 44 kcal and 1.7 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 169145: "Beets, raw"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (fresh). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of raw beetroot?
43 kcal per 100 g, with 1.6 g protein, 0.2 g fat and 9.6 g carbohydrate. A typical portion (1 small beet, 100 g) has about 43 kcal.
How much protein is in raw beetroot?
100 g has 1.6 g of protein, which is 3% of a 50 g daily reference, and a typical portion (100 g) has 1.6 g. Protein supplies 14% of its calories.
Which vitamins and minerals does raw beetroot contain?
The most per 100 g, as a share of the daily reference: folate 109 µg (27%); manganese 0.33 mg (16%); potassium 325 mg (11%). Every other tracked vitamin or mineral is under 10% or has no USDA value.