83 Canned Beets Nutrition Facts: Should You Pick One From The Counter?

Even though fresh vegetables are the best thing to buy, many of us gravitate towards canned options to save time.

When it comes to preparing a quick dinner, or maybe a salad, nothing can be better than canned vegetables. Most of these already come prepared in a way that cooking them becomes much easier.

One of the more popular options to buy has to be canned beets. The reason is that it can be a bit of a chore to prepare fresh beet as it bleeds color. This is primarily due to the presence of pigments called betalains that give beets a gorgeous color, but they can also stick to your countertop or chopping boards. Hence, it's common for people to pick up cans of sliced beets. However, another popular variant is pickled beets that go well with salads or even as a side dish.

So, do continue reading if you want to know more about canned beets.

If you enjoyed this article, why not also read about canned chicken nutrition facts and canned black beans nutrition facts here on Kidadl?

Fun Facts About Canned Beets

Let's learn about some of the fun facts about canned beets that you regularly get at the supermarket.

Well, first of all, canned beets, like most other canned vegetables, are rich in dietary fiber and nutrients but rank low when it comes to calories. It has a negligible amount of fat, so you can have it heartily without thinking about the calories. On top of that, canned beets are one of those food items that contain only about 53 calories in around one cup of beets. So, don't worry about exceeding your daily values while munching on the canned pickled beets.

Another impressive thing about canned beets has to be the long shelf life. If you have a really hard time going grocery shopping every week, then having canned beets in your pantry can be a good alternative to fresh produce. Canned sliced beet retains the flavor and nutrients of fresh beets while giving you the option to go slack on shopping. Moreover, it offers many of the same health benefits as fresh beets and would give you a boost of Vitamin C, protein, potassium, and sodium needed in your daily intake.

When it comes to the benefits, daily intake of pickled beets is known for being a great source of taking care of blood sugar health. As pickled foods are fermented, it drastically cuts down the sugar content and instead enhances the flavor, which makes it nicer to eat. On top of that, fresh beets have long been known to be excellent for controlling high blood pressure and inflammation. Yes, regular intake of it may lower your blood pressure to a suitable level. Hence, daily intake of canned or pickled beet can give you the same results without adding a lot of calories to the daily values.

Nutritional Facts About Canned Beets

One of the first things you should do while buying canned foods is to check the daily values provided on the packaging. And, here are some of the facts to know about canned beets.

As you may have already guessed, canned beets and pickled beets, or sliced beets are made of carbohydrates. Along with dietary fiber, there is a lot of sugar, giving the beets a naturally sweet taste. A usual 6 oz (170 g) serving of canned beets contains about 0.4 oz (12.3 g) of carbs, among which 0.1 oz (3 g) is dedicated towards dietary fiber, and the rest is sugar. This dietary fiber is an integral part of your daily intake of food for better bowel movements and water retention.

Apart from having a very low amount of fat, a serving of canned beetroot many have a protein content of 0.05 oz (1.55 g). Canned beets retain the vital vitamins and minerals needed for your body as well as the nutritional value, just like the fresh or frozen counterparts. Canned beetroot is a good source of calcium, iron, magnesium, phosphorus, potassium, sodium, and Vitamin C. The health benefits of eating beetroot, including pickled beets, can be to ward off heart disease and improve brain function.

Harmful Facts About Canned Beets

To tell you the truth, most canned beets or beets in a jar are completely safe for your body and will never have any harmful effects. But, there are a few things to note.

As a natural preserving ingredient, salt is added to many canned foods. This does make the water present in the can of beets high on sodium. Even though beets are great for the digestive system, sodium may have an ill effect. But, you can easily discard the extra water to prevent this issue. On top of that, there are plenty of options available on the market that don't include salt in the base.

Another point to note would be the amount of sugar present in canned beet. Although beetroot already has quite a bit of sugar, some companies like to add a bit more sugar. We would suggest you try finding cans that come without the added sugar as it can add extra calories to your diet. In general, if you get a can that's low on salt and sugar content, it shouldn't be bad for you.

Another thing to note is that canned and fresh beets are high in compound oxalate, which means that eating a high amount of them can contribute to kidney stone formation.

Now, some people don't like the idea of discarding the beet juice present in a can which definitely contains a lot of nutrients. If you don't have dietary restrictions, this juice is perfectly good to eat and can be added to smoothies or curries for a boost of nutrients.

Facts About Canned Beets Preparation Process

Well, even though canned beets are the easiest thing to get in a supermarket, people are still concerned about how to eat them. Hence, here are some ways to consume it.

First of all, canned sliced or pickled beet can be consumed right out of its packaging. Hence, you should not really need to worry about cooking it. The easiest way to eat the beet would be to toss it on a salad to minimize the calories you intake. Also, pair it with other vegetables that give you a boost of Vitamin C, especially in the summers.

Another way to add beetroot to your daily values is by putting pickled beets on your tacos or even as a smoothie. Compared to fresh beets, you can actually take canned beet and add it to your minced meat dishes as it goes well with protein-based food. Yet another delicious way of preparing beets without adding many calories is to turn them into a hummus-like spread or dip. You can also add a few soaked chickpeas to the mix to make the paste a bit thicker. This is also a great and efficient way to add protein to your daily diet.

Here at Kidadl, we have carefully created lots of interesting family-friendly facts for everyone to enjoy! If you liked our suggestions for 83 canned beets nutrition facts: should you pick one from the counter? then why not take a look at canned fruit nutrition facts or canned oysters nutrition facts.