Nutritional Content of Sugar Beets

Sugar beets are a type of root vegetable used to produce sugar. These deep crimson-red root vegetables are rich in nutrients, but low in fat and calories. You can eat sugar beets raw or cooked. When choosing sugar beets, look for beets with firm skins and non-wilted leaves. Smaller beets are typically sweeter.

A pile of freshly harvested sugar beets.
Credit: TasfotoNL/iStock/Getty Images

Calories and Fat

One sugar beet weighing 82 grams contains 35 calories and zero grams of fat. This makes these beets appropriate for a low-calorie or reduced-fat diet.

Carbohydrates and Fiber

You take in 8 grams of carbohydrates with each sugar beet you eat. This includes 6 grams of natural sugars, which generally do not trigger negative health problems, according to the Cleveland Clinic website. There are also 2 grams of fiber in a sugar beet. Fiber helps keep your digestive system running smoothly.


Sugar beets are not a good source protein -- a single sugar beet contains just 1 gram of this macronutrient. You can boost your protein intake by serving sugar beets with chicken, seafood or a protein-rich whole grain like quinoa.

Vitamins and Minerals

Including sugar beets in your diet introduces a variety of vitamins and minerals. Based on a 2,000-calorie diet, one beet provides 6 percent of vitamin C you need each day. It also provides you with 4 percent of the iron and 2 percent of the calcium you should consume each day.

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