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The best perspective for your health

Red beet

Red beets are particularly well known for their deep red color. They can be eaten raw or cooked and can lower blood pressure thanks to an enzyme they contain.
88%
Water
 84
Macronutrient carbohydrates 84.3%
/14
Macronutrient proteins 14.2%
/01
Macronutrient fats 1.5%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, 0.1g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, <0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 0:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.

Red beets are a popular vegetable as they are a good source for a number of vitamins and minerals. They can be eaten raw or cooked and can help to lower blood pressure.

General information:

From Wikipedia: “The beetroot is the taproot portion of the beet plant, usually known in North America as the beet, also table beet, garden beet, red beet, or golden beet. It is one of several of the cultivated varieties of Beta vulgaris grown for their edible taproots and their leaves (called beet greens). These varieties have been classified as B. vulgaris subsp. vulgaris Conditiva Group.

Other than as a food, beets have use as a food colouring and as a medicinal plant. Many beet products are made from other Beta vulgaris varieties, particularly sugar beet.”

Culinary uses:

Usually the deep purple roots of beetroot are eaten boiled, roasted or raw, and either alone or combined with any salad vegetable. A large proportion of the commercial production is processed into boiled and sterilized beets or into pickles. In Eastern Europe, beet soup, such as borscht, is a popular dish. In Indian cuisine, chopped, cooked, spiced beet is a common side dish. Yellow-coloured beetroots are grown on a very small scale for home consumption.

The green, leafy portion of the beet is also edible. The young leaves can be added raw to salads, whilst the adult leaves are most commonly served boiled or steamed, in which case they have a taste and texture similar to spinach. Those greens selected should be from bulbs that are unmarked, instead of those with overly limp leaves or wrinkled skins, both of which are signs of dehydration. The domestication of beets can be traced to the emergence of an allele which enables biennial harvesting of leaves and taproot.

Beetroot can be boiled or steamed, peeled and then eaten warm with or without butter as a delicacy; cooked, pickled, and then eaten cold as a condiment; or peeled, shredded raw, and then eaten as a salad. Pickled beets are a traditional food in many countries. ...

When beet juice is used, it is most stable in foods with a low water content, such as frozen novelties and fruit fillings. Betanins, obtained from the roots, are used industrially as red food colourants, e.g. to intensify the colour of tomato paste, sauces, desserts, jams and jellies, ice cream, sweets, and breakfast cereals.

Beetroot can also be used to make wine.

Food shortages in Europe following World War I caused great hardships, including cases of mangelwurzel disease, as relief workers called it. It was symptomatic of eating only beets.”

Nutrition:

Per 100 gram serving providing 43 calories, beetroot is an excellent source (20% of the Daily Value, DV) of folate and a good source (14% DV) of manganese, with other nutrients in low amounts.

Research:

“In preliminary research, beetroot juice reduced blood pressure in hypertensive animals and so may have an effect on mechanisms of cardiovascular disease. Tentative evidence has found that dietary nitrate supplementation such as from beets and other vegetables results in a small to moderate improvement in endurance exercise performance.”

Safety:

The red colour compound betanin is not broken down in the body, and in higher concentrations may temporarily cause urine or stools to assume a reddish colour, in the case of urine a condition called beeturia. Although harmless, this effect may cause initial concern due to the visual similarity to what appears to be blood in the stool, hematochezia (blood passing through the anus, usually in or with stool) or hematuria (blood in the urine).

Nitrosamine formation in beet juice can reliably be prevented by adding ascorbic acid.”

Nutrient tables

The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.

Nutritional Information
per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy43 kcal
180 kJ
2.2%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids0.17 g0.2%
Recommended daily allowance according to the GDA: 70g
Saturated Fats0.03 g0.1%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber)9.6 g3.5%
Recommended daily allowance according to the GDA: 270g
Sugars6.8 g7.5%
Recommended daily allowance according to the GDA: 90g
Fiber2.8 g11.2%
Recommended daily allowance according to the GDA: 25g
Protein/Albumin1.6 g3.2%
Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:78.0 mg)198 mg8.3%
Recommended daily allowance according to the GDA: 2.4g
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein/Albumin
Cooking Salt

Essential micronutrients with the highest proportions per 100g 2000 kcal
VitFolate, as the active form of folic acid (née vitamin B9 and 109 µg55.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
ElemPotassium, K 325 mg16.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
MinManganese, Mn 0.33 mg16.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Sodium, Na 78 mg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
MinCopper, Cu 0.08 mg8.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
ProtTryptophan (Trp, W) 0.02 g8.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
MinIron, Fe 0.80 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
ElemMagnesium, Mg 23 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
ElemPhosphorus, P 40 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
VitVitamin C (ascorbic acid) 4.9 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg

Detailed micronutrients and daily requirement coverage per 100g

Explanations of nutrient tables in general

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Linoleic acid; LA; 18:2 omega-6 0.06 g1.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.00 g< 0.1%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g

Essential amino acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Tryptophan (Trp, W) 0.02 g8.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Threonine (Thr, T) 0.05 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Isoleucine (Ile, I) 0.05 g4.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Leucine (Leu, L) 0.07 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Lysine (Lys, K) 0.06 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g
Phenylalanine (Phe, F) 0.05 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Valine (Val, V) 0.06 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Methionine (Met, M) 0.02 g2.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Vitamins per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Folate, as the active form of folic acid (née vitamin B9 and 109 µg55.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
Vitamin C (ascorbic acid) 4.9 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Vitamin B6 (pyridoxine) 0.07 mg5.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Thiamine (vitamin B1) 0.03 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Riboflavin (vitamin B2) 0.04 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Pantothenic acid (vitamin B5) 0.16 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Niacin (née vitamin B3) 0.33 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Vitamin A, as RAE 2.0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
Vitamin D 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg
Vitamin E, as a-TEs 0.04 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 12 mg
Vitamin K 0.20 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg

Essential macroelements (macronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Potassium, K 325 mg16.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Sodium, Na 78 mg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Magnesium, Mg 23 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Phosphorus, P 40 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Calcium, Ca 16 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Essential trace elements (micronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Manganese, Mn 0.33 mg16.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Copper, Cu 0.08 mg8.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Iron, Fe 0.80 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Zinc, Zn 0.35 mg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Selenium, Se 0.70 µg1.0%
Recommended daily allowance according to the EU: LMIV-2011: 55 µg
Authors: Nina Kreibich |

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