Beets, Raw

Beets, raw

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Beets FAQ

Table of Contents

• Are beets keto?
• Are beets low FODMAP?
• Are beets high in iron?
• Are beets high in potassium?
• Are beets high in histamine?
• Are beets high in sugar?
• Are beets paleo?
• Are beets high in carbs?
• Are beets high in fiber?
• Are beets a good source of protein?
• Are beets high in cholesterol?
• Are beets high in folate?
• Are beets high in sodium?
• Are beets high in antioxidants?
• Are beets high in calcium?
• Are beets high in magnesium?
• Are beets high in zinc?
• Are beets high in beta carotene?
• Are beets high in vitamin C?
• Are beets high in lectins?
• Are beets high oxalate?
• Are beets high in acid?
• Are beets high in uric acid?
• Are beets high in arginine?
• Are beets high in phosphorus?
• Are beets high in estrogen?
• Are beets vegan?
• What are some alternatives to beets?
• Do beets boost testosterone?
• Do beets contain vitamin K?
• Do beets increase libido?
• Are beets gluten free?
• Are beets good for fertility?
• Are beets high in purines?

Are beets keto?

Beets are not considered keto-friendly. This is because they are fairly high in carbs. A medium-sized beet (approx. 82g) contains around 9.6g of carbohydrates. For a standard keto diet, it’s recommended that you consume no more than 20-50g of net carbs per day. So, beets would significantly contribute to that carb limit.

Are beets low FODMAP?

Beets are not low FODMAP. They contain high amounts of naturally occurring sugar called fructans that can cause digestive distress in individuals who are sensitive to FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols).

Are beets high in iron?

Beets are not particularly high in iron. A medium-sized beet (about 82g) contains approximately 0.7mg of iron. For reference, adult men and postmenopausal women are recommended to get about 8mg of iron per day, whereas premenopausal women are advised to get 18mg, thus beets provide a modest contribution.

Are beets high in potassium?

Beets are a good source of potassium. A medium-sized beet contains about 325mg of potassium which is about 7% of the recommended daily intake of 4700mg for adults. Potassium helps regulate heart muscle contractions and fluid balance, so incorporating beets into your diet can be beneficial.

Are beets high in histamine?

No, raw beets do not contain histamine. Histamine is typically found in fermented foods, aged cheeses, alcohol, and certain types of fish. However, individuals may react differently to different foods, so if you suspect that eating raw beats increases your histamine levels, it’s recommended to speak to a healthcare provider.

Are beets high in sugar?

Yes, beets do contain a moderate amount of sugar. A 1-cup serving of raw beets, which weighs about 136 grams, contains about 9.2 grams of sugar. For reference, the American Heart Association recommends that men limit their intake of added sugars to 36 grams per day, and women to 25 grams per day. Note that these guidelines are for added sugars and naturally occurring sugars in foods like fruits and vegetables are typically not a concern unless consumed in extreme amounts.

Are beets paleo?

Yes, beets are considered paleo. The Paleo diet is a dietary plan based on foods similar to what might have been eaten during the Paleolithic era. It allows the consumption of fruits and vegetables, lean meats, fish, and nuts and seeds. Since beets are a vegetable, they are definitely included in this diet.

Are beets high in carbs?

Beets are moderate in carbohydrates. A 1-cup serving size of raw beets contains about 13 grams of carbohydrates. The Dietary Guidelines for Americans recommends that carbohydrates make up 45-65% of total daily calories, so if you’re following a 2000 calorie a day diet, you should aim to consume between 225 to 325 grams of carbohydrates per day.

Are beets high in fiber?

Yes, beets are indeed high in fiber. One cup of raw beets (around 136 grams) contains about 3.4 grams of dietary fiber. That is around 9.4% of the recommended daily value, which is 36 grams for an average adult male and 25 grams for an average adult female.

Are beets a good source of protein?

Beets contain a small amount of protein – one cup (136 grams) of raw beets contains about 1.6 grams of protein. Given the recommended daily intake of protein is 56 grams for men and 46 grams for women, beets are not considered a high source of protein.

Are beets high in cholesterol?

No, beets do not contain cholesterol. Cholesterol is only found in animal products, and beets are a plant-based food.

Are beets high in folate?

Yes, beets are an excellent source of folate. One cup of raw beets (around 136 grams) provides about 148 micrograms of folate. This represents approximately 37% of the recommended daily intake of 400 micrograms for adults.

Are beets high in sodium?

No, beets are relatively low in sodium. A 1-cup serving of raw beets contains around 106 milligrams of sodium, which is less than 5% of the recommended daily intake of 2300 milligrams for adults.

Are beets high in antioxidants?

Yes, beets are a great source of antioxidants. They contain a range of beneficial compounds, including betalains, which have been found to have antioxidant and anti-inflammatory effects. However, it’s difficult to measure the exact quantity as antioxidants don’t have a recommended daily intake.

Are beets high in calcium?

No, beets are not a significant source of calcium. A 1-cup serving of raw beets contains approximately 21.8 milligrams of calcium, which is only about 2% of the recommended daily intake of 1,000-1,300 milligrams for most adults.

Are beets high in magnesium?

Beets contain a moderate amount of magnesium. A 1-cup serving of raw beets provides around 31.3 milligrams of magnesium, which is roughly 9% of the recommended daily intake of 350-400 milligrams for adults.

Are beets high in zinc?

No, beets are not considered a high source of zinc. A 100g serving of raw beets contains about 0.35mg of zinc, which is approximately 3.2% of the recommended daily value for this mineral.

Are beets high in beta carotene?

Beets are not particularly high in beta carotene. A 100g serving of raw beets contains about 2 micrograms of beta carotene. This is significantly less than the recommended daily value, which is not precisely defined but typically estimated to be around 3,000 to 6,000 micrograms for adults.

Are beets high in vitamin C?

Although beets are not one of the highest-ranking sources of vitamin C, they do contain a respectable amount. A 100g serving of raw beets contains about 4.9mg. The recommended daily value for vitamin C is 60mg, making raw beets a decent source.

Are beets high in lectins?

No, beets are not known to be high in lectins. Lectins are a type of protein that can bind to sugars, and they are prevalent in many types of legumes and whole grains, but not typically found in significant amounts in root vegetables like beets.

Are beets high oxalate?

Yes, beets are high in oxalates. A half-cup serving of sliced raw beets contains about 75 milligrams of oxalates. There’s no recommended daily value of oxalates, but individuals with kidney stones or certain health conditions may need to limit intake.

Are beets high in acid?

Yes, beets do contain acid, but wouldn’t be classified as a high-acid food. They have a medium pH range, approximately between 5.3 and 6.6, keeping them in the relatively neutral zone. A pH of 0 is very acidic while a pH of 14 is very alkaline; a pH of 7 is neutral.

Are beets high in uric acid?

No, actually, raw beets do not contain uric acid. Our body produces uric acid when it breaks down purines – substances that are found naturally in our bodies as well in certain foods. Beets do not contribute to uric acid levels.

Are beets high in arginine?

Beets have a moderate amount of arginine. A cup of raw beets contains about 85.5mg of arginine. The daily recommended intake of arginine isn’t set by the FDA, but adults generally require 4g to 6g each day. Therefore, beets can contribute to this need, but they’re not a top source.

Are beets high in phosphorus?

Beets contain a moderate amount of phosphorus. A cup of raw beets (136 grams) contains about 54 mg of phosphorus, which is roughly 8% of the Recommended Daily Intake (RDI) for adults.

Are beets high in estrogen?

No, beets do not contain estrogen. However, they have nutrients that can support hormone balance in general, such as dietary fiber which can assist the body in clearing excess hormones.

Are beets vegan?

Yes, beets are vegan. They are a type of root vegetable and contain no animal-derived ingredients or byproducts.

What are some alternatives to beets?

If you don’t like beets or if you’re allergic, you can substitute other root vegetables or foods that have similar nutritional profiles. This could include carrots, turnips, or radishes. For the earthy flavor that beets have, consider mushrooms or purple sweet potatoes. Keep in mind that the nutritional content will not be exactly the same as that of beets.

Do beets boost testosterone?

There is no direct evidence to suggest that beets directly boost testosterone levels. However, they do contain dietary nitrates which can improve blood flow and oxygen delivery in the body, potentially influencing factors that could affect testosterone levels indirectly.

Do beets contain vitamin K?

Yes, raw beets do contain vitamin K, about 0.2 micrograms per 100 grams of raw beets. The daily recommended intake of vitamin K for adults is 120 micrograms for men and 90 micrograms for women, so beets only provide a small fraction of the daily requirement.

Do beets increase libido?

While beets are indeed considered as an aphrodisiac due to their nitrate content that can improve blood circulation (including to the sexual organs), the evidence supporting their effectiveness is largely anecdotal. That means there isn’t enough scientific research to confirm that beets can directly increase libido.

Are beets gluten free?

Yes, raw beets are naturally gluten-free. However, they could potentially be cross-contaminated with gluten-containing products during preparation or processing, especially in restaurants or packaged food products. Always check food labels or ask about preparation methods if you are sensitive or allergic to gluten.

Are beets good for fertility?

Yes, beets can potentially support fertility, mostly due to their high content of the mineral folate. Folate has been shown to improve sperm health and assist with female fertility by contributing to normal ovulation. One large beet (about 136 grams) contains around 148 micrograms of folate, which is approximately 37% of the recommended daily intake (400 micrograms) for adults.

Are beets high in purines?

Beets contain a moderate amount of purines. A cup of chopped, raw beets (about 136 grams) has approximately 60 milligrams of purines. People with conditions like gout or certain kinds of kidney stones might be advised to limit the intake of food with high purine content, usually anything over 150 milligrams per day could be considered high. Beets could still be consumed with these conditions, but in moderate amounts in order to ensure purine intake does not exceed the suggested limits for these specific conditions.