Beets, cooked, boiled. drained, with salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 65 / 100 How is this scored?

Composition

Energy

Protein 1.7 g · 7 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 10.0 g · 40 kcal/100g
Fiber 2.0 g
Water 87 g
Total energy 44 kcal

Energy is predominantly from carbs (83%); EFSA recommends 45–60% for a balanced diet

Fat quality 65 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.06g

Saturated fat is 0.6% of energy, within the WHO limit of 10%.

Protein quality 72 / 100 How is this scored?
Histidine 87%
Isoleucine 99%
Leucine 72%
Lysine 79%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 90%

Limiting amino acid is Leucine (72% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 24 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 3.6 mg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 0 µg
Thiamin (B1) 0.03 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 0.3 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.07 mg
Folate (B9) 80 µg
Vitamin B12 0.00 µg

Minerals

Calcium 16 mg
Iron 0.8 mg
Magnesium 23 mg
Phosphorus 38 mg
Potassium 305 mg
Sodium 285 mg
Zinc 0.4 mg
Copper 0.07 mg
Manganese 0.33 mg
Selenium 0.7 µg

Notable source of Folate (B9) (40% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.