Beets Calories and Macros — Nutrition Facts per 1 cup slices (170g, cooked)
Beets: 75 cal, 2.9g protein, 17g carbs, 0.3g fat per 1 cup slices (170g, cooked). Full nutrition breakdown, how beets fits common goals, and the fastest way to track it.
Tracking beets? Expect 75 calories per 1 cup slices (170g, cooked), with 2.9g of protein, 17g of carbs, and 0.3g of fat. The full micronutrient picture and goal-fit notes follow, with figures drawn from USDA FoodData Central.
Beets nutrition facts
| Nutrient | Per 1 cup slices (170g, cooked) | % Daily Value* |
|---|---|---|
| Calories | 75 kcal | 4% |
| Protein | 2.9 g | 6% |
| Carbohydrates | 17 g | 6% |
| Fat | 0.3 g | 0% |
| Saturated fat | 0 g | 0% |
| Fiber | 3.4 g | 12% |
| Sugar | 13.6 g | — |
| Sodium | 131 mg | 6% |
| Cholesterol | 0 mg | 0% |
| Potassium | 519 mg | 11% |
| Calcium | 27 mg | 2% |
| Iron | 1.4 mg | 8% |
| Vitamin C | 6.1 mg | 7% |
*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.
How does beets fit your goals?
Beets is a carb-dominant food, with 17g of carbohydrate per 1 cup slices (170g, cooked). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.
Diet-wise, beets fits vegan and vegetarian eating patterns.
Micronutrients worth noting
Beyond the macros, beets pulls real weight on fiber (12% DV) and potassium (11% DV) per 1 cup slices (170g, cooked) — the kind of micronutrient density that calorie counts alone don't show.
How beets compares to other vegetables
| Food (per 100g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Beets | 44 | 1.7g | 10g | 0.2g |
| Carrots | 41 | 0.9g | 9.6g | 0.2g |
| Onion | 40 | 1.1g | 9.3g | 0.1g |
| Butternut Squash | 40 | 0.9g | 10.5g | 0.1g |
Tracking beets without the friction
The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time beets hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.
Related foods
- Carrots calories and macros
- Onion calories and macros
- Butternut Squash calories and macros
- Green Beans calories and macros
Browse all vegetables in the food database.
Beets calories by serving size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup slices (170g, cooked) | 75 | 2.9g | 17g | 0.3g |
| 2 small beets (100g) | 44 | 1.7g | 10g | 0.2g |
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