Beetroot isn’t everyone’s favorite vegetable, but nowadays, fine dining restaurants have elevated this humble root vegetable. Beetroot is high in essential minerals and also low in calories. Here’s more…
Beetroot is a summer vegetable, and there are many ways of preparing it. Because of its bright reddish purple color, beets are suitable for making dramatic food presentations. But unfortunately, most people pass up beets in the vegetable aisle because they do not like its taste. But they are actually quite delicious when cooked the right way. It is important to note that beetroot is high in folate, manganese, and potassium, which are important nutrients required for proper functioning of the body. It also contains a high amount of vitamin B6, riboflavin, and thiamine. Although the most common are the reddish colored ones, purple and yellow beets are also available. The calorie content is not high, and 100 gm of fresh beetroot contains about 37 calories. However, the method of preparation will cause some variation in this count.
| Type of Beetroot | Calories |
| Raw beetroot | 37 |
| Boiled beetroot | 46 |
| Pickled beetroot | 28 |
Calories in raw beetroot are less than the boiled or baked variant. Although pickled beets are the lowest in calories, you should limit its serving portion and eat them in moderation, since they are high in sodium, particularly if they are commercially prepared.
Nutritional Facts
We know that beets are low in fat and calories. But they are storehouses of vitamins and essential minerals. They contain high amounts of vitamin B1, B12, vitamin C, and minerals like potassium, calcium, manganese, phosphorus, sulfur, and copper. In addition, they are also a rich source of dietary fiber.
| Nutrient | Nutritional Value (per 100 gm) |
| Carbohydrates | 9.56 g |
| Protein | 1.61 g |
| Fat | 0.17 g |
| Vitamin B2 | 0.04 mg |
| Vitamin C | 4.9 mg |
| Phosphorus | 40 mg |
| Magnesium | 23 mg |
| Potassium | 325 mg |
| Calcium | 16 mg |
| Sodium | 78 mg |
| Iron | 0.8 mg |
There are numerous health benefits of beets, and you should introduce them into your diet. Studies have shown that beets can help in lowering cholesterol. Regular intake helps lower LDL cholesterol and increase HDL cholesterol. The juice can help in lowering high blood pressure. Beets contain a phytonutrient known as betaine, which help in boosting cardiovascular health. It lowers plasma homocysteine in the body, which helps in decreasing the risk of cardiovascular diseases. Beets also contain high levels of nitrates, which help protect the lining of the blood vessels. Betaine is also known to help in the healthy functioning of the liver.
Beets can be boiled and then pureed to make a beautiful beetroot puree. You can even add this puree to mashed potatoes and beans to create a tasty side dish. Select fresh beets with firm flesh and no soft spots, and whose stems and leaves look fresh. Store them in plastic bags and place them in the refrigerator for no more than two weeks to preserve the freshness and nutrients.
