Carbohydrate and Fiber Counts for Beets
- ½ cup chopped raw beet: 4.5 grams effective (net) carbohydrate plus 2 grams fiber and 29 calories
- 1 beet about 2" in diameter: 6 grams effective (net) carbohydrate plus 2 grams fiber and 35 calories
- 1 oz (28 grams) raw beets: 3 grams effective (net) carbohydrate plus 1 gram fiber and 12 calories
- ½ cup cooked sliced beets: 6 grams effective (net) carbohydrate plus 2 grams fiber and 37 calories
- ½ cup canned beets (drained): 5 grams effective (net) carbohydrate plus 2 grams fiber and 27 calories
- ½ cup canned pickled beets: 14 grams effective (net) carbohydrate plus 3 grams fiber and 74 calories
Compare the Carb Counts of Root Vegetables
Glycemic Index for Beets
One study of the glycemic index of beets has been reported, which produced an average of 64, with most people scoring between 48 and 70.More Information About the Glycemic Index
Glycemic Load of Beets
- ½ cup chopped raw beet: 2
- 1 beet about 2" in diameter: 3
- 1 oz (28 grams) raw beet: 1
- ½ cup cooked sliced beets: 3
- ½ cup canned beets (drained):2
- ½ cup canned pickled beets:< 6
More Information About the Glycemic Load
Health Benefits of Beets
Beets are also a very good source of folate and manganese, and a good source of potassium and fiber. They are also a source of a phytonutrient group called betalains, such as betanin, which are antioxidant, and possibly anti-inflammatory.More Information About Beets at Calorie Count.
Sources:
Lee CH, Wettasinghe M, Bolling BW et al. Betalains, phase II enzyme-inducing components from red beetroot (Beta vulgaris L.) extracts. Nutr Cancer. 2005;53(1):91-103. 2005.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).
United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2. May 2010
USDA National Nutrient Database for Standard Reference, Release 21.
