Beets are an excellent source of various nutrients, easy to cook, and relatively inexpensive, and if you aren't eating them, you should!
But are beets also high in fiber? Read along and find out.
Table of Contents
- Are beets high in fiber?
- How much fiber is in beets?
- Nutritional Facts: Beets, boiled (3.5 oz/100 g)
- How much beetroot should I eat for fiber?
- Which has more fiber, beets or potatoes?
- Which has more fiber, beets or broccoli?
- Can you eat beets everyday?
- What are the advantages of eating beets?
- Do beets make you poop?
- Frequently asked questions
- Conclusion
Are beets high in fiber?
Beets are high in fiber because 3.5 oz (100 g) of boiled beets contains 8% of recommended daily intake of fiber which stands at 25 grams. A cup of beetroot (5 oz) has almost 4 grams of dietary fiber or around 15% of fiber.
The amount of fiber in beetroots is slightly higher than that in potatoes but lower than in broccoli, for instance.
How much fiber is in beets?
Beets or beetroot, to be more precise, have between 2 and 3 grams of fiber (8-11% DV) depending on if we're talking about raw or boiled beets. Boiled beets have slightly less fiber than boiled ones.
On the other side, beet greens have 3.7 grams of fiber per 3.5 oz and give you 14% of the daily value. Beet greens can be prepared in various ways or eaten raw as a salad. They are very high in vitamin C, magnesium, and calcium.
Except for the high fiber content, beets are also a good source of vitamin C and B6, magnesium, and iron.
Stick around to find out how many beets you should be eating and if it's even good to be eating them every day.
Also, we're comparing them to potatoes and broccoli to see which veggies have more fiber and other nutrients.
Nutritional Facts: Beets, boiled (3.5 oz/100 g)
- 44 Calories
- Total Fat 0.2 g
- Saturated fat 0 g
- Sodium 77 mg
- Potassium 305 mg
- Total Carbohydrate 10 g
- Dietary fiber 2 g
- Sugar 8 g
- Protein 1.7 g
- Vitamin C 6% DV
- Calcium 1% DV
- Iron 4% DV
- Vitamin D 0% DV
- Vitamin B6 5% DV
- Vitamin B12 0% DV
- Magnesium 5% DV
READ NEXT: 20 Foods High In Potassium & Low In Sodium
How much beetroot should I eat for fiber?
Two beets are around 3.5 oz or 100 grams. That's enough to give you 8% of your daily fiber intake. The recommended fiber intake stands at 25 grams, and two beets will give you around 2 grams.
That's not bad, but you'll have to eat more fiber to hit the goal. Add more almonds, avocados, bananas, and beans to your diet to hit the fiber goal.
Also, did you know that you can eat beet greens? Yes, they pack even more fiber than beetroots and can be eaten as a delicious salad.
Which has more fiber, beets or potatoes?
Looking at the nutritional values, we can see that boiled potatoes and beets have a very similar amount of fiber: 1.8 grams vs. 2 grams. However, potatoes have more calories, carbs, vitamin C, and B6, but slightly less iron.
It's easy to see why potatoes are beloved and eaten in incredible amounts worldwide. If you prepare them in the least processed way, such as boiled, you're looking at an extremely valuable meal.
| 100 g | Beets (boiled) | Potatoes (boiled) |
| Calories | 44 | 87 |
| Carbohydrates | 10 g | 20 g |
| Protein | 1.7 g | 1.9 g |
| Fat | 0.2 g | 0.1 g |
| Fiber | 2 g | 1.8 g |
| Potassium | 305 mg | 379 mg |
| Vitamin C (%DV) | 6% | 21% |
| Vitamin B6 (%DV) | 5% | 15% |
| Vitamin B12 (%DV) | 0% | 0% |
| Calcium (%DV) | 1% | 0% |
| Iron (%DV) | 4% | 1% |
| Magnesium (%DV) | 5% | 5% |
| Vitamin D (%DV) | 0% | 0% |
Which has more fiber, beets or broccoli?
Broccoli has more fiber than beets because a 3.5 oz serving of boiled broccoli will give you 3.3 g of fiber (13% DV). At the same time, boiled beetroot has 2 grams or 8% of the daily value.
| 100 g | Beets (boiled) | Broccoli (boiled) |
| Calories | 44 | 35 |
| Carbohydrates | 10 g | 7.2 g |
| Protein | 1.7 g | 2.4 g |
| Fat | 0.2 g | 0.4 g |
| Fiber | 2 g | 3.3 g |
| Potassium | 305 mg | 293 mg |
| Vitamin C (%DV) | 6% | 108% |
| Vitamin B6 (%DV) | 5% | 10% |
| Vitamin B12 (%DV) | 0% | 0% |
| Calcium (%DV) | 1% | 4% |
| Iron (%DV) | 4% | 4% |
| Magnesium (%DV) | 5% | 5% |
| Vitamin D (%DV) | 0% | 0% |
Can you eat beets everyday?
Beetroot and beet greens are highly nutritious and can be eaten raw or cooked. There's probably no downside to eating beets every day. However, they have oxalates which might lead to an increased risk of kidney stones in sensitive individuals.
What are the advantages of eating beets?
Beetroots, and especially beet greens, are very high in potassium, vitamin C, calcium, magnesium, iron, and, of course, fiber.
Beets are also packed with inorganic nitrates, nutrients that have diverse advantages related to blood pressure regulation and exercise performance.
Do beets make you poop?
Beets are good for constipation and might make you poop more often because they're rich in fiber and healthy nutrients, including magnesium. Magnesium is known to counteract stomach acid and push stools through the intestines. It can also soften and increase the size of the stool.
Frequently asked questions
Pickled beets have less fiber than regular beets. In fact, fresh and boiled beets have double to triple the amount of fiber compared to pickled beets.
Canned boiled beets have the same amount of fiber as freshly boiled beets - 2 grams per 3.5 oz serving (100 g). That's quite high and contributes to around 8% of the daily value.
Beetroot juice can be prepared with other fruits and veggies, for example, apples and cucumbers. However, a clean beet juice that's made with simply two beets will have the same amount of fiber as said beets - 11% or more of the daily value.
Cooked or boiled beets are high in fiber but have less of it than raw beetroots. If you want to maximize your fiber intake from beets, it's best to eat them raw (grated, for example).
Conclusion
Beets, especially beet greens, are high in fiber and low in calories. They are rich in potassium, vitamin C, calcium, magnesium, iron, and, of course, fiber. Both can be enjoyed raw or cooked and will give you a vitamin and mineral boost that we all need.
Source: USDA