United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  11080, Beets, raw
heading Nutrient Unit
Value per 100 g

cup 136 g

beet (2" dia) 82 g
Proximates Water g 87.58 119.11 71.82
Proximates Energy kcal 43 58 35
Proximates Energy kJ 180 245 148
Proximates Protein g 1.61 2.19 1.32
Proximates Total lipid (fat) g 0.17 0.23 0.14
Proximates Ash g 1.08 1.47 0.89
Proximates Carbohydrate, by difference g 9.56 13.00 7.84
Proximates Fiber, total dietary g 2.8 3.8 2.3
Proximates Sugars, total g 6.76 9.19 5.54
Minerals Calcium, Ca mg 16 22 13
Minerals Iron, Fe mg 0.80 1.09 0.66
Minerals Magnesium, Mg mg 23 31 19
Minerals Phosphorus, P mg 40 54 33
Minerals Potassium, K mg 325 442 266
Minerals Sodium, Na mg 78 106 64
Minerals Zinc, Zn mg 0.35 0.48 0.29
Minerals Copper, Cu mg 0.075 0.102 0.061
Minerals Manganese, Mn mg 0.329 0.447 0.270
Minerals Selenium, Se µg 0.7 1.0 0.6
Vitamins Vitamin C, total ascorbic acid mg 4.9 6.7 4.0
Vitamins Thiamin mg 0.031 0.042 0.025
Vitamins Riboflavin mg 0.040 0.054 0.033
Vitamins Niacin mg 0.334 0.454 0.274
Vitamins Pantothenic acid mg 0.155 0.211 0.127
Vitamins Vitamin B-6 mg 0.067 0.091 0.055
Vitamins Folate, total µg 109 148 89
Vitamins Folic acid µg 0 0 0
Vitamins Folate, food µg 109 148 89
Vitamins Folate, DFE µg 109 148 89
Vitamins Choline, total mg 6.0 8.2 4.9
Vitamins Betaine mg 128.7 175.0 105.5
Vitamins Vitamin B-12 µg 0.00 0.00 0.00
Vitamins Vitamin B-12, added µg 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 2 3 2
Vitamins Retinol µg 0 0 0
Vitamins Carotene, beta µg 20 27 16
Vitamins Carotene, alpha µg 0 0 0
Vitamins Cryptoxanthin, beta µg 0 0 0
Vitamins Vitamin A, IU IU 33 45 27
Vitamins Lycopene µg 0 0 0
Vitamins Lutein + zeaxanthin µg 0 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 0.04 0.05 0.03
Vitamins Vitamin E, added mg 0.00 0.00 0.00
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0 0.0
Vitamins Vitamin D IU 0 0 0
Vitamins Vitamin K (phylloquinone) µg 0.2 0.3 0.2
Lipids Fatty acids, total saturated g 0.027 0.037 0.022
Lipids 4:0 g 0.000 0.000 0.000
Lipids 6:0 g 0.000 0.000 0.000
Lipids 8:0 g 0.000 0.000 0.000
Lipids 10:0 g 0.000 0.000 0.000
Lipids 12:0 g 0.000 0.000 0.000
Lipids 14:0 g 0.000 0.000 0.000
Lipids 16:0 g 0.026 0.035 0.021
Lipids 18:0 g 0.001 0.001 0.001
Lipids Fatty acids, total monounsaturated g 0.032 0.044 0.026
Lipids 16:1 undifferentiated g 0.000 0.000 0.000
Lipids 18:1 undifferentiated g 0.032 0.044 0.026
Lipids 20:1 g 0.000 0.000 0.000
Lipids 22:1 undifferentiated g 0.000 0.000 0.000
Lipids Fatty acids, total polyunsaturated g 0.060 0.082 0.049
Lipids 18:2 undifferentiated g 0.055 0.075 0.045
Lipids 18:3 undifferentiated g 0.005 0.007 0.004
Lipids 18:4 g 0.000 0.000 0.000
Lipids 20:4 undifferentiated g 0.000 0.000 0.000
Lipids 20:5 n-3 (EPA) g 0.000 0.000 0.000
Lipids 22:5 n-3 (DPA) g 0.000 0.000 0.000
Lipids 22:6 n-3 (DHA) g 0.000 0.000 0.000
Lipids Fatty acids, total trans g 0.000 0.000 0.000
Lipids Cholesterol mg 0 0 0
Lipids Phytosterols mg 25 34 20
Amino Acids Tryptophan g 0.019 0.026 0.016
Amino Acids Threonine g 0.047 0.064 0.039
Amino Acids Isoleucine g 0.048 0.065 0.039
Amino Acids Leucine g 0.068 0.092 0.056
Amino Acids Lysine g 0.058 0.079 0.048
Amino Acids Methionine g 0.018 0.024 0.015
Amino Acids Cystine g 0.019 0.026 0.016
Amino Acids Phenylalanine g 0.046 0.063 0.038
Amino Acids Tyrosine g 0.038 0.052 0.031
Amino Acids Valine g 0.056 0.076 0.046
Amino Acids Arginine g 0.042 0.057 0.034
Amino Acids Histidine g 0.021 0.029 0.017
Amino Acids Alanine g 0.060 0.082 0.049
Amino Acids Aspartic acid g 0.116 0.158 0.095
Amino Acids Glutamic acid g 0.428 0.582 0.351
Amino Acids Glycine g 0.031 0.042 0.025
Amino Acids Proline g 0.042 0.057 0.034
Amino Acids Serine g 0.059 0.080 0.048
Other Alcohol, ethyl g 0.0 0.0 0.0
Other Caffeine mg 0 0 0
Other Theobromine mg 0 0 0
Flavan-3-ols (+)-Catechin mg 0.0 0.0 0.0
Flavan-3-ols (-)-Epigallocatechin mg 0.0 0.0 0.0
Flavan-3-ols (-)-Epicatechin mg 0.0 0.0 0.0
Flavan-3-ols (-)-Epicatechin 3-gallate mg 0.0 0.0 0.0
Flavan-3-ols (-)-Epigallocatechin 3-gallate mg 0.0 0.0 0.0
Flavan-3-ols (+)-Gallocatechin mg 0.0 0.0 0.0
Flavones Apigenin mg 0.0 0.0 0.0
Flavones Luteolin mg 0.4 0.5 0.3
Flavonols Kaempferol mg 0.0 0.0 0.0
Flavonols Myricetin mg 0.0 0.0 0.0
Flavonols Quercetin mg 0.1 0.2 0.1
Isoflavones Daidzein mg 0.00 0.00 0.00
Isoflavones Genistein mg 0.00 0.00 0.00
Isoflavones Total isoflavones mg 0.00 0.00 0.00
Proanthocyanidin Proanthocyanidin dimers mg 0.0 0.0 0.0
Proanthocyanidin Proanthocyanidin trimers mg 0.0 0.0 0.0
Proanthocyanidin Proanthocyanidin 4-6mers mg 0.0 0.0 0.0
Proanthocyanidin Proanthocyanidin 7-10mers mg 0.0 0.0 0.0
Proanthocyanidin Proanthocyanidin polymers (>10mers) mg 0.0 0.0 0.0

Sources of Data

1Nutrient Data Laboratory, ARS, USDA Choline Study, Local pickup UNC, NFNAP , 2003  Beltsville MD  
2Arts, I. C. W., van de Putte, B., and Hollman, P. C. H.  Catechin content of foods commonly consumed in the Netherlands. 1. Fruits, vegetables, staple foods and processed foods. , 2000 J. Agric. Food Chem. 48   pp.1746-1751
3Hertog, M. G. L., Hollman, P. C. H., and Katan, M. B.  Content of potentially anticarcinogenic flavonoids of 28 vegetables and fruits commonly consumed in The Netherlands. , 1992 J. Agric. Food Chem. 40   pp.2379-2383
4Lugasi, A., and Hovari, J. Flavonoid aglycons in foods of plant origin I. Vegetables , 2000 Acta Alimentaria 29   pp.345-352
5Hellstr�m, T�rr�nen, A.R., and Matilla, P.H. Proanthocyanidins in common food products of plant origin , 2009 J. Agric. Food Chem. 57   pp.7899-7906
6Horn-Ross, P. L., Barnes, S., Lee, M., Coward, L., Mandel, E., Koo, J., John, E. M., and Smith, M.  Assesing phytoestrogen exposure in epidemiologic studies: development of a database (United States). , 2000 Cancer Causes and Control 11   pp.289-298