Vegetables / Root Vegetables
Beet
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 82% |
| Calories | 41kcal / 2530kcal (1%) |
Macronutrients
Protein | 1.7 g/ 71g (2%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 8 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 2 mg/ 70mg (2%) |
Minerals
Calcium | 39 mg/ 750mg (5%) |
Phosphorus | 43 mg/ 700mg (6%) |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 36 mg/ 1500mg (2%) very low |
What is this food?
Beet (beetroot) is a colorful root vegetable—sweet, earthy, and usually eaten as a side dish, salad, or in soups.
Why it matters to health
Beet is low in calories (about 41 kcal per 100g) and has dietary fiber (2.5g per 100g), which helps you feel full and supports healthy digestion. It also has very little fat and sodium (36mg per 100g), making it a good option to add volume to meals without piling on calories. The fiber and carbs in beets work best when paired with protein (like fish, eggs, or tofu) and healthy fats (like nuts or avocado) so your meals stay balanced.
Healthier tips
- Aim for a side portion: about 1/2 to 1 cup cooked beets per meal, especially if you also have rice or noodles.
- Pair it with lean protein (fish, chicken breast, tofu) to balance your plate.
- Choose less-added-sugar versions (avoid sweetened beet drinks or heavily sweetened salads).
- If you’re eating beets as a snack, keep it to a small serving and combine with protein (e.g., yogurt or boiled egg).
- For meals: keep your day’s pattern of 3 full meals + 1–2 snacks, and use beets to add fiber and color to your main plate.
Common Filipino dishes
Beet salad, Ginataang gulay with beet, Beetroot soup, Pickled beet (atsara-style), Inihaw na beet with yogurt dip
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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