Nutritional Value Of Ruby Beets

Beets may be an acquired taste, but learning to love them is good for the nutritional value of your meal plan. Ruby beets are low in fat and calories, which makes them a smart choice for your diet when trying to lose weight. These root vegetables also provide macronutrients, vitamins and minerals.

Calories and Fat

A 1/2 c serving of ruby beets contains 35 calories and 0.1 mg of fat. These quantities are negligible; the average meal may contain 300 to 600 calories, and the maximum recommended intake of fat stands at 44 to 78 g. Eating too much fat or too many calories may trigger weight gain, so avoid dishes that combine beets with high-fat foods such as cream or goat cheese.

Carbohydrates and Fiber

Ruby beets offer carbohydrates and fiber, which contribute to your energy and bowel health, respectively. One serving of beets introduces 7.8 g of carbohydrates into your meal plan. You need about 225 to 325 g of carbs a day, according to the Mayo Clinic website, so consider serving beets as a side or incorporated into pasta in order to boost your intake of carbohydrates. A serving of beets contains 2.3 g of fiber; you need 22 to 34 g each day.

Potassium

Eating ruby beets boosts your intake of potassium. One serving of this vegetable provides 266.5 mg of this mineral, which accounts for 8 percent of the daily recommended intake. Potassium helps your heart to function correctly, because potassium conducts electricity throughout your body, including your heart muscle. The University of Maryland Medical Center notes that getting adequate amounts of potassium also can help reduce your risk of stroke.

Vitamin C

Beets are a source of vitamin C. Each 1/2 c serving of ruby beets provides 7 percent of the vitamin C you need each day. This vitamin, also known as ascorbic acid, is important for the production of collagen, which helps build blood vessels, ligaments, skin and tendons. The vitamin C in beets may also help protect against osteoarthritis because it is important in the development of cartilage.

Magnesium

One serving of beets contains 7 percent of the magnesium you should consume daily. Getting the right amount of magnesium in your diet, from beets and other foods, may help protect you from developing type 2 diabetes. It may also improve pain associated by fibromyalgia, although more research is needed to confirm both of these findings.