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.
Eating raw, grated or juiced, preserves the most folate and betalains, as these compounds are heat and water sensitive.
Where Beetroot, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 380 mg | 19% | |
| Folate | 150 µg | 75% | |
| Chloride | 59.0 mg | 7% | |
| Phosphorus | 51.0 mg | 7% | |
| Calcium | 20.0 mg | 3% | |
| Magnesium | 11.0 mg | 3% | |
| Vitamin C | 5.00 mg | 6% | |
| Vitamin A (RE) | 3.00 µg | 0% | |
| Iron | 1.00 mg | 7% | |
| Manganese | 0.700 mg | 35% | |
| Niacin equivalents (NE) | 0.400 mg | 3% | |
| Zinc | 0.400 mg | 4% | |
| Pantothenic Acid (B5) | 0.120 mg | 2% | |
| Niacin (B3) | 0.100 mg | 1% | |
| Vitamin B6 | 0.030 mg | 2% | |
| Copper | 0.020 mg | 2% | |
| Thiamin (B1) | 0.010 mg | 1% | |
| Riboflavin (B2) | 0.010 mg | 1% | |
| Vitamin E (alpha-TE) | 0.000 mg | 0% | |
| Selenium | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 6.70 g | — | |
| Glucose (dextrose) | 0.200 g | — | |
| Fructose | 0.100 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 10.0 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 →