Beets are a versatile root vegetable that can be enjoyed in a variety of dishes. While some may shy away from their bold color and earthy taste, beets are a nutritional powerhouse. One cup of whole cooked beets contains approximately 102 calories.
Not only are beets low in calories, they are also high in nutrients. One cup of whole cooked beets contains 13 grams of carbohydrates, 3.8 grams of fiber, and 2.9 grams of protein. In addition, beets are a great source of important vitamins and minerals.
In this article, we'll explore the nutritional content of one cup of whole cooked beets, including their calorie, carb, fiber, protein, vitamin B6, folate, potassium, magnesium, iron, and sugar content. We'll also discuss some ways to incorporate beets into your diet for optimal health.
Calories in 1 Cup Whole Cooked Beets
One cup of whole cooked beets contains approximately 102 calories. This makes beets a great low-calorie option for those looking to maintain or lose weight. It's worth noting that while beets themselves are low in calories, some recipes that use beets may be higher in calorie content due to added fats, sugars, or other ingredients.
Carbs in 1 Cup Whole Cooked Beets
One cup of whole cooked beets contains 13 grams of carbohydrates. While this may seem high for some, it's important to note that these are healthy, complex carbohydrates. This means they take longer to digest, keeping you fuller longer and providing sustained energy. Additionally, beets contain natural sugars, which contribute to their sweet taste. However, the amount of sugar in one cup of whole cooked beets is relatively low at 9 grams.
Fiber Content in 1 Cup Whole Cooked Beets
One cup of whole cooked beets contains 3.8 grams of fiber. This is great news for your digestive system, as fiber helps keep things moving smoothly. Additionally, fiber is important for heart health, as it helps lower cholesterol levels and reduce the risk of heart disease.
Protein Content in 1 Cup Whole Cooked Beets
One cup of whole cooked beets contains 2.9 grams of protein. While this may not seem like a lot, it's important to note that beets are a plant-based source of protein. Plant-based proteins are great for your overall health, as they are lower in saturated fat and higher in fiber than animal-based proteins. They also contain important vitamins and minerals that are often lacking in meat-based diets.
Vitamin B6 in 1 Cup Whole Cooked Beets
One cup of whole cooked beets contains 0.2 milligrams of vitamin B6. This important vitamin is necessary for proper brain development and function, as well as for the production of serotonin and norepinephrine, two important neurotransmitters. Vitamin B6 also plays a role in immune function and hemoglobin production, which is important for healthy blood.
Folate in 1 Cup Whole Cooked Beets
One cup of whole cooked beets contains 148 micrograms of folate. Folate is important for healthy fetal development in pregnant women, as well as for cell growth and function in all individuals. In addition, folate has been shown to play a role in Alzheimer's prevention and reducing the risk of some types of cancer.
Potassium in 1 Cup Whole Cooked Beets
One cup of whole cooked beets contains 518 milligrams of potassium. This important mineral is necessary for proper nerve and muscle function, as well as for maintaining healthy blood pressure and cardiovascular health. Potassium also plays a role in bone health, as it helps reduce the loss of calcium in the urine and prevents the breakdown of bones.
Magnesium in 1 Cup Whole Cooked Beets
One cup of whole cooked beets contains 31 milligrams of magnesium. This important mineral is necessary for healthy teeth and bones, as well as for proper muscle and nerve function. Additionally, magnesium is important for regulating blood sugar levels and blood pressure, as well as for maintaining a healthy heart rhythm.
Iron Content in 1 Cup Whole Cooked Beets
One cup of whole cooked beets contains 1.3 milligrams of iron. This important mineral is necessary for healthy blood, as it helps transport oxygen to the body's tissues. Iron also plays a role in immune function, as well as in metabolism and body temperature regulation.
Sugar Content in 1 Cup Whole Cooked Beets
One cup of whole cooked beets contains 9 grams of sugar. While this may seem high, it's important to note that these are natural sugars, which are much healthier than added sugars found in many processed foods. Additionally, the fiber content in beets helps slow down the absorption of sugar into the bloodstream, preventing spikes in blood sugar levels.
The important takeaway here is that beets are a great source of important nutrients, but they should be enjoyed as part of a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins.
5 Frequently Asked Questions about Whole Cooked Beets
1. What are the health benefits of eating whole cooked beets?
Whole cooked beets are a great source of fiber, iron, vitamin C, and antioxidants. They have been linked to lower blood pressure, improved digestion, and better brain function.
2. How can I prepare whole cooked beets?
Whole cooked beets can be eaten on their own as a snack or added to salads, soups, and smoothies. They can also be roasted, boiled, or steamed.
3. Are whole cooked beets low in calories?
Yes, one cup of whole cooked beets contains only 102 calories. They are a great addition to a healthy, low-calorie diet.
4. Can I eat whole cooked beets if I have a medical condition?
If you have a medical condition, it is best to consult with your doctor before adding whole cooked beets to your diet. Beets contain high levels of oxalates, which may cause problems for individuals with kidney or gallbladder issues.
5. How long do whole cooked beets last in the fridge?
Whole cooked beets can last up to a week when stored in an airtight container in the refrigerator. It is best to store them separately from other produce to prevent them from releasing moisture and spoiling.