Beets (Canned, No Salt, Soliquids) – Nutritional Information & Ingredients
Beets are a nutritious, vibrant root vegetable that is packed with health benefits. Available in canned form with no added salt, these beets are a convenient option for those seeking a quick, wholesome addition to their meals without the added sodium. Here’s a detailed breakdown of their nutritional composition and key ingredients:
Ingredients Information:
| Ingredient | Amount |
|---|---|
| Beets (Canned) | 100g |
| Salt | None (No added salt) |
| Water/Soliquids | As per packaging |
Nutritional Information (Per 100g Serving):
| Nutrient | Amount |
|---|---|
| Energy | 28 kcal |
| Protein | 0.8 g |
| Total Fat | 0.07 g |
| Saturated Fat | 0.011 g |
| Carbohydrates | 6.57 g |
| Dietary Fiber | 1.2 g |
| Sugars | 5.38 g |
| Calcium | 13 mg |
| Iron | 0.63 mg |
| Magnesium | 16 mg |
| Phosphorus | 16 mg |
| Potassium | 142 mg |
| Sodium | 21 mg |
| Zinc | 0.23 mg |
| Copper | 0.097 mcg |
| Manganese | 0.241 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 2.8 mg |
| Thiamin (B1) | 0.01 mg |
| Riboflavin (B2) | 0.038 mg |
| Niacin (B3) | 0.151 mg |
| Vitamin B6 | 0.055 mg |
| Folate (B9) | 29 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Beets are naturally allergen-free and do not contain common allergens such as gluten, dairy, nuts, or soy. However, always check the packaging for potential cross-contamination, particularly if other ingredients are added in the canning process.
Dietary Preferences:
Beets are a versatile ingredient suitable for a wide range of dietary preferences, including:
- Vegan and Vegetarian: Naturally plant-based with no animal-derived ingredients.
- Gluten-Free: Suitable for those with gluten sensitivity or celiac disease.
- Low Sodium: This particular canned beet variety contains no added salt, making it a great choice for low-sodium diets.
- Dairy-Free: No dairy ingredients are included in the preparation of canned beets.
- Kosher: Many canned beet options are certified kosher, though it is advisable to check the label for specific certification.
Cooking Tips and Advice:
Canned beets, particularly those without added salt, are ideal for quick and easy meal preparation. They can be enjoyed as a side dish, added to salads, or incorporated into soups and stews for a rich, earthy flavor. Additionally, you can blend beets into smoothies or juices for an extra nutrient boost. For optimal flavor, you may wish to toss them with a drizzle of olive oil, a squeeze of lemon, and a sprinkle of fresh herbs such as dill or parsley.
Beets are an excellent source of dietary fiber, antioxidants, and essential minerals like potassium and magnesium, contributing to heart health and overall well-being. Their natural sugars make them a satisfying and energizing addition to any diet.
Conclusion:
Whether enjoyed as part of a salad, blended into a nutritious smoothie, or served as a simple side dish, canned beets (no salt added) offer a delightful combination of flavor and nutrition. With their low calorie content, high fiber, and significant amounts of essential vitamins and minerals, they make a fantastic addition to a balanced diet. Always choose the no-salt variety for a heart-healthy option, and consider experimenting with this versatile vegetable in a variety of dishes.
