Beets Calories and Nutrition Facts
Beets has 45 calories per 100 g, with 1.7 g protein, 8.8 g carbs and 0.3 g fat. Official USDA analytical record: Beets, raw (FDC ID: 2685576).
A 100g serving of beets contains 45 calories, 1.7g protein, 8.8g total carbs (5.7g net carbs), and 0.3g fat.
Energy density
0.45 kcal/g
very low
Protein / 100 kcal
3.8 g
satiety per calorie
Net carbs / 100 g
5.7 g
carbs minus fibre
100 kcal portion
222 g
≈ 7.8 oz
- Sugars
- 5.1g
- Fibre
- 3.1g
- Saturated fat
- 0g
- Sodium
- 112mg
Beets, raw nutrition facts
The table below shows the complete nutritional profile for beets, raw per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is a source of fibre, relatively low in calories.
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 45 kcal | — |
| Protein | 1.7 g | 3% |
| Carbohydrate | 8.8 g | 3% |
| Fat | 0.3 g | 0% |
| Sugars | 5.1 g | — |
| Fibre | 3.1 g | 11% |
| Saturated fat | 0 g | 0% |
| Sodium | 112 mg | 5% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Beets calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.45 kcal per gram (very low energy density), you can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 13 kcal | 0.5 g | 2.5 g | 0.1 g |
| 100 g (3.5 oz) | 45 kcal | 1.7 g | 8.8 g | 0.3 g |
| 4 oz (113 g) | 51 kcal | 1.9 g | 10 g | 0.3 g |
| 8 oz / ½ lb (227 g) | 102 kcal | 3.9 g | 20 g | 0.7 g |
| 1 lb (454 g) | 204 kcal | 7.7 g | 39.9 g | 1.4 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2685576.
View raw USDA laboratory entry →How beets compares to other vegetables
Against the 80 vegetables in this database, beets ranks 61st lowest in calories and 30th highest in protein. The category averages 50 kcal per 100 g, so this one is 10% below it. The lightest option in the category is pickles, cucumber, dill or kosher dill at 12 kcal per 100 g, and the protein leader is flour, potato at 8.1 g per 100 g.
| Vegetables (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍄 Mushrooms, shiitake | 44 kcal | 2.4 g | 0.44 |
| 🧅 Onions, red, raw | 44 kcal | 0.9 g | 0.44 |
| 🍽️ Beets, raw (this page) | 45 kcal | 1.7 g | 0.45 |
| 🍄 Mushroom, king oyster | 46 kcal | 2.4 g | 0.46 |
| 🍽️ Collards, raw | 47 kcal | 3 g | 0.47 |
Portion planning with beets
- 100 calories comes to about 222 g (7.8 oz).
- 20 g of protein takes about 1176 g, bringing 529 kcal with it — that is 3.8 g of protein per 100 calories.
- Fibre density is 6.9 g per 100 calories, covering 11% of the daily fibre target per 100 g.
- Macro split by calories: 79% carbs, 15% protein, 6% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Good source of fibre — 3.1 g per 100 g (≥ 10% DV)
- Low fat — 0.3 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Low sodium — 112 mg per 100 g (≤ 140 mg)
Track beets for free
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Beets FAQ & Nutrition Questions
How many calories and carbs are in 100 g of beets?
One serving of 100 g provides 45 calories, 8.8 g total carbs (5.7 g net carbs), 1.7 g protein, and 0.3 g fat.
How many calories are in 100 g of beets?
Beets contains 45 calories per 100 g, with 1.7 g protein, 8.8 g carbohydrate, and 0.3 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for beets?
The official USDA FoodData Central ID for "Beets, raw" is FDC ID: 2685576. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of beets?
By calories, beets is approximately 79% carbohydrates, 15% protein, and 6% fat.
How many calories are in an ounce of beets?
One ounce (28 g) of beets has 13 calories, with 0.5 g protein, 2.5 g carbs and 0.1 g fat. Four ounces (113 g) comes to 51 calories, and a full pound (454 g) to 204 calories.
How much beets is 100 calories?
About 222 g of beets supplies 100 calories, because it carries 0.45 kcal per gram (very low energy density). You can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
How much beets do I need for 20 g of protein?
Roughly 1176 g of beets, which also brings 529 calories with it. That works out to 3.8 g of protein per 100 calories.
How many net carbs are in beets?
Per 100 g, beets has 5.7 g net carbs — 8.8 g total carbohydrate minus 3.1 g fibre.
Is beets high or low in calories for a vegetable?
Beets sits 10% below the vegetables average of 50 kcal per 100 g, ranking 61st lowest of 80 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.