Nutritional Food Fact Sheet Series


View PDF version here.

Beets are sweet tasting dark purple root vegetables grown in the ground. Eating locally grown vegetables and traditional foods helps keep our bodies healthy.

What do we know about beets?

Beets have been grown for thousands of years in many parts of the world and are grown by our local northern gardeners as well. The green and red leaves and stems taste great in salads.  If you are buying beets, look for ones that are hard and round.

Many northern communities have one or more community, backyard, indoor garden or greenhouse.  What is your community growing this year?

Nutrients in beets

Nutrient Content per Serving Beets, raw
125 mL (72 g)
Excellent Source supplies 25%  or more of a nutrient per day


Good Source supplies 15 - 24% of a nutrient per day Beta Carotene
Fair Source supplies 5 -14% of a nutrient per day Vitamin C
  • Reference Serving Sizes are from Canada’s Food Guide (1/2 cup = 125ml for most fruits and vegetables; weights vary).
  • The Recommended Dietary Allowance (RDA) amounts are based on the needs of a 14 – 18 year old girl.
  • Excellent, good and fair sources of nutrients have been standardized for any type of food source.

Did you know?

  • Beets are a good source of beta carotene (vitamin A) which is needed for healthy skin, bones, and eyes. 
  • Beets are a good source of folate, which is needed for healthy cells and to help babies grow properly during pregnancy in order to prevent neural tube defects. Folate is needed by people of all ages to make healthy blood that keeps us from being tired.

How to store, prepare and eat beets

  • Store beets in a cool, dark and dry place.
  • Lightly steam beets first and the skin comes off easily.
  • Beets can be eaten raw, steamed, boiled, baked or  pickled.
  • Try adding beets and beet greens to salads for colour, variety and taste.

Healthy Eating

Try adding cooked, sliced beets to other cooked vegetables for extra color at meals, for example, purple beets, white parsnips and green broccoli.

Growing food as part of a healthy lifestyle

Getting outside to garden is a great way to be active. Growing, gathering, and eating garden foods will help keep us healthy.

For more information contact: