Background Info:

  • The high betanin content in beets gives the root its deep red hue and when steeped with other foods it imparts that rich natural color. This makes it a natural way to color foods without using dyes.
  • From the leafy greens to the gangly root of the bulb, beets are completely edible.
  • Beets come in deep red, white, golden, or striped
  • Sugar is produced from sugar beets
  • Can be eaten raw or cooked

Health Benefits:

  • Improved running performance
  • Lengthen time one can exercise before reaching exhaustion
  • Supports muscle by increasing blood flow
  • Supports nerve production
  • Contains nitrates and lipoic acid
  • Possibly lowers blood pressure

Nutrition Information (1 beet):

  • Calories: 35
  • Fat: 0 grams
  • Carbohydrates: 8 grams
  • Protein: 1 gram
  • Cholesterol: 0 grams
  • Sodium: 65 mg
  • Fiber: 2 grams
  • Sugar: 6 grams
  • Calcium: 2%
  • Vitamin C: 6%
  • Iron: 4%
  • Folate: 148 mcg in 1 cup
  • Also a source of Magnesium, Potassium, Vitamin A, and Vitamin K


  • Look for firm, smooth skins that are evenly colored and well-shaped
  • If greens are still attached, choose those with non-wilted, bright green leaves
  • Smaller ones are more tender
  • Canned is convenient but fresh ones have more nutrients and less sodium
  • Pre-cooked plain beets are in the refrigerated produce section


  • Remove greens, leaving about an inch of the stems so the color doesn’t bleed
  • Store unwashed roots in plastic bag in refrigerator vegetable drawer for up to 3 weeks 
  • Wrap greens in paper towels and store in a plastic bag in the refrigerator vegetable drawer for up to 2 days


  • Wash well just before using
  • Wear gloves when peeling to prevent staining your hands


  • Can take more than an hour to become tender depending on the size
  • Cube and roast
  • Toss beet greens into a stir fry
  • Use in gratin with other winter vegetables
  • Add cooked, sliced, or raw grated ones to salads along with beet greens
  • Add diced beets to a vegetable soup or minestrone or blend
  • Include cubes on meat or vegetable kebabs
  • Pairs well with sharp, salty cheeses, vinegar, and citrus fruits
  • Saute or steam beet greens like chard or spinach
  • Popular juicing ingredient
  • Add cooked beets to baked goods for extra nutrients and moisture
  • Mash with sweet potatoes for a colorful side dish


  • Smithson, Toby. (2014, September 30). “Eat right, live well: you can’t beat the benefits of beets.” Retrieved from
  • “Beets: Nutrition. Selection. Storage”. Retrieved from
  • Broihier, Kitty. “Beets.” Food and Nutrition. November/December 2015. 34-35.
  • Young, Grace. “One sweet beet.” Weightwatchers. January/February 2017. 77.

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