Beetroot is a deep red root vegetable rich in dietary nitrates, folate and manganese, with natural betalain pigments that act as antioxidants. It is naturally low in fat and provides useful fibre and potassium.
Boiling in unsalted water leaches some folate and betalains into the cooking water; steaming or roasting whole with skin on retains more nutrients.
Where Beetroot, cooked in unsalted water Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 302 mg | 15% | |
| Folate | 90.0 µg | 45% | |
| Chloride | 70.0 mg | 9% | |
| Calcium | 27.0 mg | 3% | |
| Phosphorus | 26.0 mg | 4% | |
| Magnesium | 15.0 mg | 4% | |
| Vitamin A (RE) | 5.00 µg | 1% | |
| Vitamin C | 1.00 mg | 1% | |
| Niacin equivalents (NE) | 0.400 mg | 3% | |
| Iron | 0.360 mg | 3% | |
| Zinc | 0.300 mg | 3% | |
| Manganese | 0.290 mg | 15% | |
| Niacin (B3) | 0.200 mg | 1% | |
| Pantothenic Acid (B5) | 0.170 mg | 3% | |
| Copper | 0.090 mg | 9% | |
| Vitamin B6 | 0.060 mg | 4% | |
| Riboflavin (B2) | 0.000 mg | 0% | |
| Vitamin E (alpha-TE) | 0.000 mg | 0% | |
| Selenium | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Thiamin (B1) | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Iodine | 2.00 µg | 1% | |
| Polyunsaturated fat (PUFA) | 0.120 g | — | |
| Monounsaturated fat | 0.060 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 10.5 g | — | |
| Fructose | 0.200 g | — | |
| Glucose (dextrose) | 0.200 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 14.0 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Biotin (Vitamin B7) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →