Beetroot (Canned and Dried Sol) – Nutritional Information
Beetroot, whether canned or dried, is a nutrient-dense food that is low in fat and offers a variety of vitamins and minerals, making it a great addition to any healthy diet. With its naturally sweet taste, this root vegetable is a rich source of antioxidants, fiber, and essential minerals.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 31 kcal |
| Protein | 0.91 g |
| Fat | 0.14 g |
| Saturated Fat | 0.022 g |
| Carbohydrates | 7.21 g |
| Fiber | 1.8 g |
| Sugar | 5.51 g |
| Calcium | 15 mg |
| Iron | 1.82 mg |
| Magnesium | 17 mg |
| Phosphorus | 17 mg |
| Potassium | 148 mg |
| Sodium | 194 mg |
| Zinc | 0.21 mg |
| Copper | 0.059 mcg |
| Manganese | 0.287 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 4.1 mg |
| Thiamin (Vitamin B1) | 0.01 mg |
| Riboflavin (Vitamin B2) | 0.04 mg |
| Niacin (Vitamin B3) | 0.157 mg |
| Vitamin B6 | 0.057 mg |
| Folate (Vitamin B9) | 30 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Beetroot is naturally free from common allergens such as gluten, dairy, eggs, soy, and nuts. However, always check specific product labels for potential cross-contamination or additional ingredients that may contain allergens.
Dietary Preferences
Beetroot is suitable for a variety of dietary needs:
- Vegan and Vegetarian: Naturally plant-based.
- Gluten-Free: Safe for those with celiac disease or gluten sensitivities.
- Low Fat: Ideal for those on a low-fat or heart-healthy diet.
- Low Sodium: For those monitoring sodium intake, dried beets are preferable over canned options that may contain added salt.
- High in Fiber: A great choice for those seeking to increase their fiber intake, supporting digestive health.
Advice for Usage
Beetroot can be enjoyed in numerous ways, from simple salads to soups, smoothies, and even roasted dishes. When choosing canned or dried beetroot, be mindful of any added sugars or salt that may affect the nutritional profile. Dried beetroot can be rehydrated for use in recipes that call for fresh beets, offering great versatility. Canned beetroot is an excellent option for quick preparation, especially for those looking for convenience without sacrificing nutrition.
Conclusion
Beetroot, whether canned or dried, is a flavorful and nutritious vegetable that can be easily incorporated into a variety of dishes. With its impressive array of vitamins, minerals, and antioxidants, it contributes to overall health and well-being. Whether you’re looking to enhance your meals or boost your nutritional intake, beets are a perfect choice for your culinary repertoire.
