Pickled Beets: Nutritional Information & Ingredient Breakdown
Pickled beets are a vibrant and tangy addition to any dish, offering a delightful balance of sweetness and acidity. These beetroot-based preserves are rich in flavor and nutrients, making them a valuable component in various culinary creations. Below is a detailed breakdown of the nutritional content and health benefits of pickled beets, so you can make an informed choice about incorporating them into your meals.
Nutritional Information for Pickled Beets
| Nutrient | Amount per Serving |
|---|---|
| Energy | 65 kcal |
| Protein | 0.8 g |
| Fat | 0.08 g |
| Saturated Fat | 0.013 g |
| Carbohydrates | 16.28 g |
| Fiber | 0.8 g |
| Sugar | 11.05 g |
| Calcium | 11.0 mg |
| Iron | 0.41 mg |
| Magnesium | 15 mg |
| Phosphorus | 17.0 mg |
| Potassium | 115 mg |
| Sodium | 149 mg |
| Zinc | 0.26 mg |
| Copper | 0.116 mcg |
| Manganese | 0.22 mg |
| Selenium | 1.0 mcg |
| Vitamin C | 2.3 mg |
| Thiamin (Vitamin B1) | 0.01 mg |
| Riboflavin (Vitamin B2) | 0.048 mg |
| Niacin (Vitamin B3) | 0.251 mg |
| Vitamin B6 | 0.05 mg |
| Folate | 27.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.06 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Pickled beets typically do not contain common allergens like dairy, gluten, or nuts. However, it is important to check the label of store-bought versions, as some may contain additional ingredients like vinegar or spices that could trigger sensitivities. Always verify the ingredient list to ensure compatibility with dietary needs.
Dietary Preferences:
- Vegan-Friendly: Pickled beets are naturally vegan, as they are made from vegetables and typically contain no animal-based ingredients.
- Gluten-Free: This food is naturally gluten-free, making it a safe option for individuals with gluten sensitivities or celiac disease.
- Low in Fat: With only 0.08 grams of fat per serving, pickled beets can be part of a low-fat diet.
- Low-Calorie: At just 65 calories per serving, they make a great addition to calorie-conscious meals.
- Rich in Fiber: The 0.8 grams of dietary fiber support digestion and promote a feeling of fullness.
Health Benefits of Pickled Beets:
Pickled beets are not only delicious but also packed with health benefits:
- Supports Digestive Health: The fiber content in pickled beets helps promote a healthy digestive system by aiding regular bowel movements and reducing constipation.
- Boosts Immune Function: Rich in vitamin C (2.3 mg per serving), pickled beets help support the immune system, which is essential for fighting off infections and promoting overall wellness.
- Promotes Heart Health: Beets contain potassium, magnesium, and folate, which are vital for maintaining healthy blood pressure levels and reducing the risk of cardiovascular diseases.
- Anti-Inflammatory Properties: The betalains in beets possess anti-inflammatory properties, which may help reduce inflammation in the body, contributing to overall joint and tissue health.
- Boosts Iron Levels: Beets contain a small amount of iron (0.41 mg per serving), which helps support the production of red blood cells and combat anemia.
How to Incorporate Pickled Beets into Your Diet:
Pickled beets are a versatile ingredient that can be enjoyed in a variety of ways:
- Salads: Add pickled beets to your favorite salads for a tangy, vibrant touch. They pair especially well with goat cheese, arugula, or spinach.
- Sandwiches & Wraps: Use pickled beets as a unique condiment in sandwiches or wraps to add flavor and color. They work well in both vegetarian and meat-based options.
- Side Dish: Serve pickled beets as a flavorful side dish to complement grilled meats, roasted vegetables, or a hearty grain-based salad.
- Appetizers: Serve pickled beets as part of an appetizer spread alongside olives, cheeses, and bread for a Mediterranean-inspired snack.
Conclusion:
Pickled beets are a nutritious, flavorful addition to any kitchen. They offer a unique combination of tangy flavor and health benefits, making them a valuable ingredient in a variety of dishes. Whether youβre using them in salads, as a side dish, or as a topping for sandwiches, pickled beets can help you add both color and nutrients to your meals.
