Nutrients per Serving A single, half-cup serving of cooked beets contains: The nutritional value of beets lies in their concentration of folate, vitamin C, and the minerals potassium and manganese. A cup of beets contains 1.34 milligrams of iron. Nutritional Value of Red Beets. They are low in calories and contain a small amount of protein. Red beets are much morebeneficial than the white beets. Nutritional Value of Beets. Beets are great for heart health because they have the magic ability to improve blood flow and lower blood pressure because they contain a rich source of dietary nitrates. Red beet is immenselyrich in dietary fiber and it provides the human body with precious levels ofenergy. Beet leaves have a bitter taste like chard, but is rich in chlorophyll. The nutritional content of beets is very healthy, as they offer few calories, zero cholesterol, and only have a small amount of fat. Red beets possess certain medicinal propertiesand they can also be used for the production of juice. Roasting also enhances the beets' natural sweetness, as it concentrates the veggie's sugars vs. allowing them to leach out into a cooking liquid like it does when boiling or steaming, according to the University of Illinois. The beets belong to the same family as chard and spinach. This is certainly true in the case of beets. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). You've probably heard the saying that the most colorful fruits and vegetables contains the most nutrients. Although bitter, the greens have a higher nutritional value than its roots. In fact, vitamins, minerals, fiber, and unique plant-derived antioxidants are particularly responsible for the nutritional benefits of beets. Beets are a nutrient-dense root vegetable low in calories, fat, and cholesterol, making them a heart-healthy choice. Both beet root and beet greens are very powerful cleansers and builders of the blood. Actual daily nutrient requirements might be different based on your age, gender, level of … Nutrition facts for Beets, drained, boiled, cooked, recommended daily values and analysis. Most of the calories in beet roots comes from carbohydrates. "The best method for cooking fresh beets while preserving their nutritional value is to peel, cut, and roast them," she says. Beets contain a “rich source of dietary nitrates, which act as vasodilators to aid in improving blood flow and reducing blood pressure,” writes Dr. Axe. With each serving, you also get 5% of vitamin C and small amounts of vitamin B6, A, riboflavin, thiamin, niacin, and pantothenic acid. Beets are a rich source of vitamin B and folate with a diet of 2,000 calories per serving containing 17% of the daily vitamins your body needs daily.