Monday, March 21, 2011

Nutritional value of beets - Part 12: Cooked beet root

Steamed beet roots



Cooked beet root is very low in fats and registers no cholesterol. It is a good source of potassium, and provides a significant amount of calcium, which enables magnesium to provide essential heart health support. 

Cooked beet root carries a low Glycemic Load despite having a high sugar content; this is because the sugars are mostly indigestible dietary fibre, which are complex carbohydrates. In addition, cooked beet root is a very good source of folates and manganese.

Beets (beta vulgaris) 
Nutritional value per 100g (approximately 3/4 cup) of cooked beet root
Source: USDA National Nutrient  database

Table of nutritional values of cooked beet root
Principle
Nutrient value
Energy
44 kcal
Carbohydrates
9.96 g
Protein
1.68 g
Total fat
0.18 g
Cholesterol
0 mg
Dietary fibre
2.0 g
Sugars
7.96 g


Vitamins

Folates
80 mcg
Niacin
0.331 mg
Pantothenic acid
0.145 mg
Pyridoxine (Vit B6)
0.067 mg
Thiamin
0.027 mg
Riboflavin
0.040 mg
Vitamin A
33 IU
Vitamin C
3.6 mg
Vitamin E
0.00 mg
Vitamin K
0.2 mcg


Electrolytes

Sodium
77 mg
305 mg


Minerals

Calcium
16 mg
Copper
0.074 mg
Iron
0.79 mg
23 mg
0.326 mg
Phosphorous, P
38 mg
Zinc
0.35 mg


Phyto-nutrients

21 mcg
Betaine
See the following post for more information on the health benefits of beets:

Manganese (Beet greens - raw)

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