Boiled and Drained Beets (with Salt) – Nutritional Information
Boiled beets are a nutritious and versatile vegetable, often enjoyed for their vibrant color, earthy flavor, and numerous health benefits. When prepared simply by boiling and draining, they provide a refreshing, nutrient-dense addition to a variety of meals. Beets are rich in essential vitamins and minerals, offering a natural source of antioxidants, fiber, and a range of important nutrients. Adding a pinch of salt enhances the natural flavors of this root vegetable, making it a delicious and healthy choice.
Ingredients Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 44 kcal |
| Protein | 1.68 g |
| Fat | 0.18 g |
| Saturated Fats | 0.028 g |
| Carbohydrates | 9.96 g |
| Fiber | 2.0 g |
| Sugar | 7.96 g |
| Calcium | 16 mg |
| Iron | 0.79 mg |
| Magnesium | 23 mg |
| Phosphorus | 38 mg |
| Potassium | 305 mg |
| Sodium | 285 mg |
| Zinc | 0.35 mg |
| Copper | 0.074 mcg |
| Manganese | 0.326 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 3.6 mg |
| Thiamin (B1) | 0.027 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.331 mg |
| Vitamin B6 | 0.067 mg |
| Folate (B9) | 80 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 2 mcg |
| Vitamin E | 0.04 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Boiled and drained beets with salt do not contain any common allergens, making them suitable for most individuals, including those with dietary restrictions or food sensitivities. However, if you add seasonings or toppings, it’s important to check for potential allergens in those ingredients.
Dietary Preferences
- Vegetarian: Beets are naturally plant-based, making them a great choice for vegetarians.
- Vegan: Suitable for vegan diets as they are entirely plant-derived.
- Gluten-Free: Naturally gluten-free, beets are a safe option for those with gluten sensitivities or celiac disease.
- Low Sodium: While salt is added in this preparation, the sodium content can be adjusted or omitted to suit low-sodium diets.
- Low Fat: Beets are naturally low in fat, making them a good choice for heart-healthy diets.
Health Benefits and Advice
Boiled beets are a powerhouse of nutrients, especially for those looking to boost their intake of vitamins and minerals. Rich in folate, beets are great for maintaining healthy cell growth and supporting cardiovascular health. The high potassium content helps regulate blood pressure, while the fiber promotes digestive health and may support healthy weight management. Additionally, beets contain natural antioxidants, such as betalains, which have been linked to anti-inflammatory properties.
The natural sugars in beets, though present in significant amounts, are balanced by their high fiber content, which helps regulate blood sugar levels. This makes them an excellent choice for people with diabetes or those aiming to maintain steady energy levels throughout the day.
When preparing boiled beets at home, it is important to be mindful of the added salt. While a little salt can enhance the flavor, excessive salt intake can lead to increased sodium consumption, which is linked to hypertension and other health issues. Adjust the seasoning to your taste and dietary needs.
Conclusion
Boiled and drained beets are a low-calorie, high-nutrient food that offers a wealth of vitamins and minerals. Whether you enjoy them as a side dish, incorporate them into salads, or use them as a topping for your favorite meals, beets are a versatile vegetable that supports overall health. Their natural sweetness, combined with the earthy flavor, makes them a favorite in many cuisines. Plus, their high fiber and antioxidant content provide numerous health benefits, making them a great addition to any balanced diet.
