Beetroot is a summer vegetable and there are many ways of preparing it. Because of its bright reddish purple color, beets are suitable for making dramatic food presentation. But unfortunately most people pass up beets in the vegetable aisle because they do not like its taste. But beets are actually quite delicious when cooked the right way. To enjoy its crunchy texture and sweet taste you should employ the right cooking method for preparing beets. It is important to note that beetroot is high in folate, manganese and potassium, which are important nutrients required for proper functioning of the body. It also contains high amount of vitamin B6, riboflavin and thiamine. Although the most common beetroots are the reddish colored ones, purple and yellow beets are also available. Calories in beetroot is not high and 100 gm of fresh beetroot contains about 37 calories. However the method of preparing beets will cause some variation in the amount of calories it contains. Here we are going to give you a chart about calories in beetroot when cooked in different ways.
Beetroot CaloriesGiven below is a chart about beetroot calories.
| Type of Beetroot | Calories |
| Raw beetroot | 37 |
| Boiled beetroot | 46 |
| Pickled beetroot | 28 |
Calories in raw beetroot is less than boiled or baked beetroot. Although pickled beets are the lowest in calories, you should limit its serving portion and eat them in moderation since they are high in sodium, particularly if they are commercially prepared.
Beetroot Nutritional Facts
We know that beets are low in fat and calories. But they are storehouses of vitamins and essential minerals. Beets contain high amounts of vitamin B1, B12, vitamin C and minerals like potassium, calcium, manganese, phosphorus, sulfur and copper. In addition to these vitamins and minerals, it is also a rich source of dietary fiber. Given below is a chart for nutritional value of beets.
| Nutrient | Nutritional value (per 100 gm) |
| Carbohydrates | 9.56 g |
| Protein | 1.61 g |
| Fat | 0.17 g |
| Vitamin B2 | 0.04 mg |
| Vitamin C | 4.9 mg |
| Phosphorus | 40 mg |
| Magnesium | 23 mg |
| Potassium | 325 mg |
| Calcium | 16 mg |
| Sodium | 78 mg |
| Iron | 0.8 mg |
There are many health benefits of beets and you should introduce beets in your diet to get its full benefits. Studies have shown that beets can help in lowering cholesterol. Regular intake of beetroot in the diet helps to lower LDL cholesterol and increase levels of HDL cholesterol. Studies have shown that regular intake of beetroot juice can help in lowering high blood pressure. Beets contain a phytonutrient known as betaine which help in boosting cardiovascular health. It lowers plasma homocysteine in the body which helps in decreasing the risk of cardiovascular diseases. Beets also contain high levels of nitrates which helps to protect the lining of the blood vessels. Betaine is also known to help in the healthy functioning of the liver.
Benefits of beets are many and with its low calorie and fat content it is an ideal food to add to your diet. If you do not like the taste of boiled beet, then employ some other methods of cooking it. Add thinly sliced raw beetroot to your salad or marinate beets in a mixture of sugar, salt and vinegar to create your very own homemade beet pickles. Beets can be boiled and then pureed to make a beautiful beetroot puree. You can even add this puree to mashed potatoes and beans to create a tasty side dish. The best way to get the full nutritional benefits of beets is to select the freshest beets for cooking and storing them the right way. Select fresh beets with firm flesh and no soft spots and whose stems and leaves look fresh. Store them in plastic bags and place them in the refrigerator for no more than two weeks to preserve its freshness and nutrients.