Food guide

Canned Beetroot

Ready-to-eat beetroot; some folate is lost in canning, but nitrate and colour remain.

VegetablesPlant-Based

Canned Beetroot, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of canned beetroot, drained, canned for fair comparison. Typical serving: 100 g canned, drained — 31 kcal per 100 g serving.

Nutrition information for Canned Beetroot
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	31 kcal	31 kcal	100 kcal
Protein	0.9 g	0.9 g	2.9 g
Carbohydrate	7.2 g	7.2 g	23.2 g
Fat	0.1 g	0.1 g	0.3 g
Fibre	1.8 g	1.8 g	5.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of canned beetroot, with a typical serving and FDA Daily Value for adults.

Micronutrients for Canned Beetroot
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	1 µg	1 µg	<1%
Vitamin C	4.1 mg	4.1 mg	5%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.03 mg	0.03 mg	<1%
Vitamin K	0.2 µg	0.2 µg	<1%
Thiamin	0.01 mg	0.01 mg	<1%
Riboflavin	0.04 mg	0.04 mg	3%
Niacin	0.16 mg	0.16 mg	1%
Vitamin B6	0.057 mg	0.057 mg	3%
Folate	30 µg	30 µg	8%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.16 mg	0.16 mg	3%
Choline	7.5 mg	7.5 mg	1%
Minerals
Calcium	15 mg	15 mg	1%
Iron	1.8 mg	1.8 mg	10%
Magnesium	17 mg	17 mg	4%
Phosphorus	17 mg	17 mg	1%
Potassium	148 mg	148 mg	3%
Sodium	194 mg	194 mg	8%
Zinc	0.21 mg	0.21 mg	2%
Selenium	0.5 µg	0.5 µg	<1%
Copper	0.059 mg	0.059 mg	7%
Manganese	0.29 mg	0.29 mg	13%

Source: USDA FoodData Central — Beets, canned, drained solids

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat canned beetroot?

Micronutrients for relatively few calories when portions stay reasonable.
Ready-to-eat beetroot; some folate is lost in canning, but nitrate and colour remain.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Goat cheese, Walnuts, Yogurt.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Sodium varies widely in canned foods; rinsing or choosing no-salt-added labels helps.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.