Beets Canned in Regular Packaged Soliquids – Nutritional Information
Beets, when preserved in regular packaged soliquids, are a nutritious and versatile food choice that can easily be incorporated into a wide range of recipes. Whether you’re using them in soups, salads, or side dishes, they provide a wealth of nutrients essential for maintaining a balanced diet.
Nutritional Breakdown (Per Serving):
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 30 kcal |
| Protein (g) | 0.73 g |
| Total Fat (g) | 0.09 g |
| Saturated Fat (g) | 0.011 g |
| Carbohydrates (g) | 7.14 g |
| Fiber (g) | 1.2 g |
| Sugars (g) | 6.53 g |
| Calcium (mg) | 18.0 mg |
| Iron (mg) | 0.73 mg |
| Magnesium (mg) | 18.0 mg |
| Phosphorus (mg) | 15.0 mg |
| Potassium (mg) | 159.0 mg |
| Sodium (mg) | 143.0 mg |
| Zinc (mg) | 0.34 mg |
| Copper (mcg) | 43.0 mcg |
| Manganese (mg) | 0.411 mg |
| Selenium (mcg) | 0.1 mcg |
| Vitamin C (mg) | 2.8 mg |
| Thiamin (mg) | 0.01 mg |
| Riboflavin (mg) | 0.038 mg |
| Niacin (mg) | 0.151 mg |
| Vitamin B6 (mg) | 0.055 mg |
| Folate (mcg) | 29.0 mcg |
| Vitamin B12 (mcg) | 0.0 mcg |
| Vitamin A (mcg) | 1.0 mcg |
| Vitamin E (mg) | 0.03 mg |
| Vitamin D2 (mcg) | 0.0 mcg |
Health Benefits of Canned Beets:
Canned beets are rich in essential nutrients that support a variety of bodily functions. For instance, they are an excellent source of potassium, an important mineral that helps regulate fluid balance and support healthy blood pressure levels. Their moderate content of folate, a B-vitamin, is crucial for DNA synthesis and cellular health. Additionally, beets offer a small but valuable amount of iron, vital for red blood cell production and overall oxygen transport throughout the body.
Due to their natural fiber content (1.2 grams per serving), they contribute to digestive health, promoting regularity and maintaining a healthy gut microbiome. Beets are also known for being a good source of antioxidants like vitamin C, manganese, and magnesium, which help fight oxidative stress and support metabolic functions.
Dietary Considerations:
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Allergens: Beets are generally considered safe for most people, with no major allergens typically associated with them. However, those with sensitivities to other foods preserved in similar liquids (like vinegar or salt) should check ingredient labels.
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Dietary Preferences:
- Vegan & Vegetarian Friendly: Beets are plant-based and suitable for both vegan and vegetarian diets.
- Gluten-Free: This product is naturally gluten-free, making it a great option for those with celiac disease or gluten sensitivity.
- Low-Sodium Diets: Though beets contain a moderate amount of sodium (143 mg per serving), those on low-sodium diets may want to be mindful of portion sizes or opt for low-sodium versions when available.
Tips for Incorporating Beets into Your Meals:
- Salads: Slice or cube the canned beets and add them to your favorite salad, combining them with greens, goat cheese, and walnuts for a deliciously balanced dish.
- Soups: Canned beets can be pureed into a flavorful soup base. Try blending them with vegetable broth and seasonings for a warming, nutrient-packed soup.
- Side Dish: Heat them gently on the stove with a little olive oil, balsamic vinegar, and your favorite herbs for a quick and tasty side dish.
Conclusion:
Canned beets in regular packaged soliquids offer a convenient and nutritious way to enjoy the health benefits of beets all year round. Their rich content of vitamins, minerals, and antioxidants makes them an excellent addition to a wide variety of dishes, promoting overall health and well-being. With their versatility and ease of preparation, canned beets are an essential pantry staple that can elevate your meals in both taste and nutrition.
