Raw beets score a 'Good' 65/100, primarily due to their status as a minimally processed whole vegetable and notable folate content.
Raw beets are a minimally processed (NOVA 1) whole food, contributing to a healthy diet.
A 100g serving provides 26% of the Daily Value for folate, an important B vitamin.
With 3.12g of fiber per 100g, beets contribute to daily fiber intake.
This vegetable contains 1.69g of protein per 100g, supporting overall nutrient intake.
Beets are very low in calories at 0 per 100g, making them a nutrient-dense choice.
Scores +0 points above the vegetable category average (65/100 across 71 foods).
Fiber
3.12g
11% of Daily Value
Protein
1.69g
3% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
111.6mg
5% of Daily Value
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What it brings to the table
Fiber (3.1g)+3
Micronutrients (Folate)+2
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 65
Raw beets achieve a 'Good' FoodScore of 65 out of 100, largely driven by their inherent nutritional profile and minimal processing. A significant bonus of +10 points is awarded because they are a NOVA class 1 food, meaning they are unprocessed or minimally processed, aligning with dietary guidelines that emphasize whole foods. The 3.12g of fiber per 100g contributes a +3 bonus, recognizing its role in digestive health and satiety. Furthermore, their notable micronutrient content, specifically 26% of the Daily Value for folate, adds a +2 bonus. Beets contain no added sugar, saturated fat, or trans fat, avoiding common penalties. While their sodium content is 111.6mg per 100g, this is not high enough to incur a penalty at typical serving sizes. To achieve a higher score, beets would need to provide a greater diversity of micronutrients in significant amounts or higher protein content, as these are areas where other foods might earn more bonus points.
Health benefits
What the nutrients in beet raw actually do for you, grounded in established dietary science.
Supports Heart Health
Raw beets can contribute to heart health through several mechanisms. They are naturally low in total fat (0.3g per 100g) and contain no saturated or trans fats, which is beneficial for maintaining healthy cholesterol levels. The presence of 341.5mg of potassium per 100g, providing 7% of the Daily Value, is also important. Dietary guidelines emphasize adequate potassium intake for blood pressure regulation, as it helps to counteract the effects of sodium. Including potassium-rich foods like beets can be a simple way to support cardiovascular well-being as part of a balanced diet.
Aids in Blood Sugar Management
For individuals focusing on blood sugar management, raw beets can be a beneficial addition to the diet. They contain 3.12g of fiber per 100g, which helps to slow down the absorption of sugars into the bloodstream, leading to a more gradual rise in blood glucose levels. Furthermore, beets have no added sugar, a key factor in preventing sharp blood sugar spikes. As a minimally processed (NOVA 1) vegetable, they are a whole food choice, which is generally recommended over highly processed foods that often contain refined carbohydrates and added sugars that can negatively impact glycemic control.
Promotes Gut Health
The fiber content in raw beets plays a crucial role in promoting gut health. With 3.12g of fiber per 100g, beets contribute to the bulk of stool, aiding in regular bowel movements and preventing constipation. This dietary fiber also acts as a prebiotic, feeding beneficial gut bacteria and supporting a diverse and healthy gut microbiome. A well-functioning digestive system is essential for overall health, and incorporating fiber-rich vegetables like beets can help maintain its optimal performance. Regular intake of diverse plant fibers is a cornerstone of good digestive health.
Contributes to Folate Intake
Raw beets are a good source of folate, an essential B vitamin. A 100g serving provides 26% of the Daily Value for folate, which is significant. Folate is vital for numerous bodily functions, including cell growth and division, and the formation of red blood cells. It is particularly important during periods of rapid growth, such as pregnancy, to support fetal development. Ensuring adequate folate intake through foods like beets can help prevent deficiencies and support overall metabolic health, as recommended by public health guidelines.
Raw beets score a 'Good' 65/100, primarily due to their status as a minimally processed whole vegetable and notable folate content.
How to eat it
Raw beets are a versatile root vegetable that can add vibrant color and earthy sweetness to a variety of dishes in the US diet. They are typically enjoyed grated, thinly sliced, or juiced. Their firm texture and distinct flavor make them suitable for both savory and sweet preparations, often paired with other vegetables, fruits, or cheeses. A typical serving size is around 100 grams, which is about one medium beet.
Grate raw beets into salads or slaws for a crunchy texture and vibrant color.
Thinly slice beets with a mandoline and add to sandwiches or wraps for a fresh, earthy flavor.
Blend raw beets into smoothies or fresh juices for a nutrient boost and natural sweetness.
Pair raw beets with citrus fruits like oranges or grapefruit to balance their earthy notes.
Things to keep in mind
For most healthy adults, raw beets are safe to consume in normal serving sizes and do not have widely documented severe cautions. However, their natural oxalate content may be a concern for individuals prone to kidney stones, as oxalates can contribute to stone formation. Additionally, the pigments in beets can cause beeturia, a harmless red or pink discoloration of urine or stool, which can sometimes be mistaken for blood. Individuals with a history of kidney issues should consult a healthcare provider regarding high oxalate foods.
Yes, raw beets are considered very healthy. They are a minimally processed (NOVA 1) vegetable rich in vitamins and minerals, particularly folate (26% DV per 100g) and potassium (7% DV per 100g). They also provide 3.12g of fiber per 100g and are very low in calories, making them a nutrient-dense choice for a balanced diet.
Are raw beets good for heart health?
Raw beets can support heart health. They are naturally low in fat and contain no saturated or trans fats. Their potassium content (341.5mg per 100g) is beneficial for blood pressure regulation, which is a key factor in maintaining cardiovascular health. Including beets as part of a balanced diet can contribute to overall heart well-being.
Are raw beets considered ultra-processed?
No, raw beets are not ultra-processed. They are classified as a NOVA class 1 food, meaning they are unprocessed or minimally processed. This indicates they are in their natural state or have undergone minimal alterations like washing or trimming, preserving their inherent nutritional value.
How can I prepare raw beets to reduce their earthy taste?
To reduce the earthy taste of raw beets, try pairing them with ingredients that offer acidity or sweetness. Marinating thinly sliced beets in a citrus vinaigrette or combining them with fruits like oranges or apples can help balance their flavor. Roasting them lightly before adding to salads can also mellow the earthiness.
What are some good alternatives to raw beets?
If you're looking for alternatives with similar nutritional benefits, other root vegetables like carrots or radishes can be good substitutes for raw beets in salads for crunch and vitamins. For a similar folate boost, consider leafy greens like spinach or kale. For fiber, most vegetables will contribute, but legumes are also excellent sources.
Can raw beets help with weight loss?
Raw beets can be a helpful addition to a weight loss diet. They are very low in calories (0 calories per 100g) and provide 3.12g of fiber, which can promote feelings of fullness and satiety. Their high water content also contributes to volume without adding significant calories, making them a good choice for managing calorie intake.
Do raw beets have any impact on blood sugar?
Raw beets have a positive impact on blood sugar management due to their fiber content (3.12g per 100g) and lack of added sugars. The fiber helps to slow down glucose absorption, leading to a more stable blood sugar response. As a whole, unprocessed food, they are a better choice for glycemic control than refined carbohydrates.