Vegetable
boiled salted beet.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
boiled salted beetrootcooked salted beetsboiled salted chukandar
SERVING
CALORIES
44
PROTEIN
1.7g
CARBS
10g
FAT
0.20g
FIBER
2.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories44kcal—
Protein1.7g3%
Carbohydrates10g4%
Fiber2.0g7%
Sugar7.9g16%
Total fat0.20g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water87g—
MINERALS
Sodium350mg15%
Potassium305mg6%
Calcium16mg1%
Iron0.80mg4%
Magnesium23mg5%
Phosphorus38mg3%
Zinc0.35mg3%
Copper0.07mg8%
Manganese0.33mg14%
Selenium0.70µg1%
VITAMINS
Vitamin A2.0µg0%
Vitamin C3.6mg4%
Vitamin D0µg0%
Vitamin E0.04mg0%
Vitamin K0.20µg0%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.33mg2%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.07mg4%
Folate (B9)80µg20%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup170g
1 oz28.4g
1 lb453.6g
1 piece100g
HEALTH BENEFITS
Why eat it.
- ✓Contains nitrates that may help lower blood pressure
- ✓Rich in folate (B9) which supports cell growth and function
- ✓Provides dietary fiber for improved digestive health
- ✓Contains betalains which have anti-inflammatory properties
- ✓May improve athletic performance by enhancing oxygen use
COOKING TIPS
In the kitchen.
- 1Boil with the skin on and 1 inch of stem attached to prevent color bleeding
- 2Add salt to the water at the beginning of the boiling process for better flavor penetration
- 3Rub the skins off under cold running water immediately after boiling for easy peeling
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 5 days
- Can be frozen for up to 3 months if stored in a vacuum-sealed bag
- Keep the beets in their cooking liquid to prevent them from drying out
FAQ
Frequently asked questions.
How long do boiled salted beets last in the fridge?
When stored in an airtight container, they will stay fresh for 3 to 5 days.
Can I freeze boiled beets?
Yes, you can freeze them. Slice or cube them first, flash freeze on a tray, then transfer to a freezer bag for up to 3 months.
Why should I boil beets with the skin on?
Boiling with the skin on prevents the vibrant red juice from bleeding out, preserving both color and nutrients.
How do I know when the beets are finished boiling?
They are done when a fork or skewer can easily pierce through to the center without resistance.
What can I substitute for boiled beets in a salad?
Roasted beets offer a similar flavor, or you can use boiled carrots or roasted parsnips for a different but earthy profile.
Are boiled beets high in sugar?
Beets have one of the highest sugar contents among vegetables, but they are still low-calorie and high in fiber, making them healthy in moderation.
How do I remove beet stains from my hands?
Rub your hands with lemon juice or a paste of baking soda and water to lift the red pigment.
What flavors pair well with boiled salted beets?
They pair excellently with goat cheese, walnuts, balsamic vinegar, dill, and citrus like orange or lemon.
Is the salt necessary when boiling?
Salt is not strictly necessary for cooking, but it enhances the natural sweetness of the beet and seasons it thoroughly.
