Beets are one of the most nutrient-dense root vegetables you can add to a plate. A 100 g serving of raw beetroot supplies roughly 43 calories, 2.8 g of fiber, 6.8 g of naturally occurring sugars, 325 mg of potassium, and a notable dose of folate — all in a colorful, versatile package. Whether you enjoy them roasted, boiled, grated into salads, or pickled from a jar, the nutritional profile shifts noticeably with preparation.
This beet nutrition calculator turns your serving size into a full nutrition label in seconds. Enter an amount in grams, ounces, cups, or whole beets; choose raw, boiled/roasted, or pickled; and click calculate to see calories, macronutrients, fiber, and key micronutrients. It is designed for meal planning, macro tracking, and anyone curious about what a serving of beets really contributes to their daily intake.
Use the quick-add buttons below to start with common serving sizes, then fine-tune from there.
⚙️ Serving Details
📊 Calculation breakdown
Quick Start
Pick the preparation that matches your beets — raw, boiled/roasted, or pickled — then enter a serving size in grams, ounces, cups, or whole beets. Press Calculate Nutrition and the results panel fills with calories, macronutrients, fiber, and key micronutrients. The breakdown under the stat cards shows exactly how each value was derived from your serving so you can verify the math or use it in a food diary.
- Select the preparation method that matches what you are eating.
- Enter the amount and choose the matching unit, or tap one of the quick-add presets for common portions.
- Click Calculate and read the stat cards plus the step-by-step breakdown.
- Use Reset to clear results and start a new serving.
How the Numbers Are Calculated
This calculator uses USDA reference values per 100 g of edible beetroot and scales them linearly by your serving weight. The formula behind every nutrient value is the same:
For a 150 g serving of raw beets, the calorie calculation is 43 kcal × 1.5 = 64.5 kcal, and potassium is 325 mg × 1.5 = 487.5 mg. Each result is rounded for display. The reference data comes from the U.S. Department of Agriculture's FoodData Central database, which is the standard source for nutrition professionals and food labeling.
Because the calculator scales everything proportionally, it works for any serving size. However, real-world beets vary slightly in composition depending on variety, growing conditions, and cooking time, so treat the output as a well-supported estimate rather than a laboratory analysis.
Reference Values per 100 g
The table below shows the base values used for each preparation style. Notice how pickled beets gain calories and sodium but lose most of their vitamin C and folate during processing.
| Nutrient | Raw | Boiled | Pickled |
|---|---|---|---|
| Calories | 43 kcal | 44 kcal | 65 kcal |
| Carbohydrates | 9.6 g | 10.0 g | 16.3 g |
| Fiber | 2.8 g | 2.0 g | 1.3 g |
| Sugars | 6.8 g | 8.0 g | 11.7 g |
| Protein | 1.6 g | 1.7 g | 0.8 g |
| Fat | 0.2 g | 0.2 g | 0.1 g |
| Potassium | 325 mg | 305 mg | 137 mg |
| Sodium | 78 mg | 77 mg | 220 mg |
| Folate | 109 mcg | 80 mcg | 5 mcg |
| Iron | 0.80 mg | 0.79 mg | 0.80 mg |
| Vitamin C | 4.9 mg | 3.6 mg | 0.7 mg |
Worked Examples
Running through a few examples helps clarify how units convert and how the results change.
Tips & Best Practices
- Weigh beets raw for consistent tracking. Water loss during roasting and boiling changes the per-gram calorie density; the calculator uses cooked-base values when you select boiled or pickled.
- If you eat the whole can of pickled beets, pay attention to sodium. A standard 16 oz can contains four 113 g servings, which would supply close to 1,000 mg of sodium alone.
- Pair beets with a source of vitamin C, such as a squeeze of lemon, to help your body absorb the plant-based iron they contain.
- Don't discard the greens — beet leaves are even richer in vitamin K, vitamin A, and iron than the root. This calculator focuses on the bulb portion only.
- When entering ounces, remember that 1 oz = 28.35 g. The calculator handles the conversion automatically, but knowing the rough grams helps you estimate portions when food scales are unavailable.
Frequently Asked Questions
Are canned or pickled beets less healthy than fresh?
Pickled beets are still nutritious, but they contain added sugars and significantly more sodium. As the table shows, pickled beets have about 65 kcal per 100 g versus 43 kcal for raw, and sodium jumps from 78 mg to 220 mg. If you love pickled beets, look for reduced-sodium or no-salt-added varieties and drain the brine.
Why does boiled beets have less fiber than raw?
Heat breaks down some of the plant cell walls, and a portion of the fiber can leach into the cooking water. The difference is modest — about 0.8 g per 100 g — so boiled beets remain a great source of fiber in most diets.
Can I eat beets every day?
For most people, yes. Beets are low in calories and rich in potassium, folate, and nitrates. However, those prone to kidney stones may want to moderate intake because beets are high in oxalates, and people on potassium-restricted diets should account for the potassium content with their care team.
What is a good daily serving size?
Half a cup of cooked beets is a common serving, about 85–100 g. That provides roughly 40 kcal and a meaningful chunk of your daily folate and potassium targets. Adjust upward if you use beets as a main vegetable in a meal.