Beetroot: what it contains and why it matters
Beetroot is a deep red root vegetable (chukandar). This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of beetroot
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| Energy | 43 kcal | USDA |
| Carbohydrate | 9.56 g | USDA |
| Protein | 1.61 g | USDA |
| Dietary Fiber | 2.8 g | USDA |
| Potassium | 325 mg | USDA |
| Folate | 109 µg | USDA |
| Iron | 0.8 mg | USDA |
| Vitamin C | 4.9 mg | USDA |
| Magnesium | 23 mg | USDA |
Which lab parameters does beetroot relate to?
Folate
Folate is needed to make and repair DNA and to form red blood cells [WHO].
Potassium
Potassium helps nerves and muscles work and helps balance the body's fluids [WHO].
Iron
Iron is needed to make haemoglobin, the protein in red blood cells that carries oxygen around the body [WHO].
Understand your Haemoglobin result →See all iron-rich foods →
Vitamin C
Vitamin C supports the immune system and helps the body absorb non-heme iron from plant foods [WHO].
Vegetarian and dietary notes
Beetroot is an unprocessed plant-based root vegetable suitable for vegetarian and vegan diets.
Frequently asked questions
What compounds are responsible for the color of beetroot?
The deep red hue of beetroot is primarily due to betalains, a class of water-soluble nitrogenous pigments that includes red-violet betacyanins and yellow betaxanthins.
How much folate is present in raw beetroot?
Raw beetroot contains 109 µg of folate per 100 g [USDA]. Folate serves as an essential coenzyme in single-carbon transfer reactions necessary for DNA synthesis and cellular division.
What is the potassium content of beetroot?
Raw beetroot provides 325 mg of potassium per 100 g [USDA]. Potassium functions as the principal intracellular cation, contributing to osmotic balance and neuromuscular transmission.
How much iron does beetroot provide?
Beetroot contains 0.8 mg of non-heme iron per 100 g [USDA]. Iron is an essential component of hemoglobin and myoglobin, which bind and transport oxygen throughout the body.
What forms of carbohydrate and fiber are in beetroot?
Beetroot contains 9.56 g of total carbohydrate per 100 g [USDA], composed predominantly of simple sugars like sucrose, along with 2.8 g of dietary fiber [USDA] comprising cellulose, pectin, and hemicellulose.
Sources
- USDA — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/