Dietary Spotlight: Beets
Date Time

Beets are Good for Us

Beets are sweet tasting dark purple root vegetables grown in the ground. Eating locally grown vegetables and traditional foods helps keep our bodies healthy.

What Do We Know about Beets?

Beets have been grown for thousands of years in many parts of the world and are grown by our local gardeners as well. The green and red leaves and stems taste great in salads. If you are buying beets, look for ones that are hard and round.

Many communities have one or more community, backyard, indoor garden or greenhouse. What is your community growing this year?


Nutrients in Beets

Nutrient Content per ServingBeets, raw 125 mL (72 g)
Excellent Source supplies 25% or more of a nutrient per day 
Good Source supplies 15 -24% of a nutrient per dayBeta Carotene, Folate
Fair Source supplies 5 -14% of a nutrient per dayVitamin C, Potassium


  • Reference Serving Sizes are from Canada's Food Guide (1/2 cup = 125ml for most fruits and vegetables; weights vary).
  • The Recommended Dietary Allowance (RDA) amounts are based on the needs of a 14 - 18 year old girl (see FAQs).
  • Excellent, Good and Fair sources of nutrients have been standardized for any type of food source.


Did You Know?

Beets are a good source of beta carotene (vitamin A) which is needed for healthy skin, bones, and eyes.

Beets are a good source of folate, which is needed for healthy cells and to help babies grow properly during pregnancy in order to prevent neural tube defects. Folate is needed by people of all ages to make healthy blood that keeps us from being tired.

Growing Food as Part of a Health Lifestyle

Getting outside to garden is a great way to be active. Growing, gathering, and eating garden foods will help keep us healthy.

How to Store, Prepare and Eat Beets

  • Store beets in a cool, dark and dry place.
  • Lightly steam beets first and the skin will come off easily.
  • Beets can be eaten raw, steamed, boiled, baked or pickled.
  • Try adding beets and beet greens to salads for color, variety and taste.

Try adding cooked, sliced beets to other cooked vegetables for extra color at meals, for example, purple beets, white parsnips and green broccoli.

Form More Information, Contact:

  • Registered Dietitians
  • Community Gardens
  • Local gardeners and the Territorial Farmers' Association
  • Territorial Nutritionist, Department of Health and Social Services:
  • Department of Industry, Tourism and Investment website:

The Vegetable Food Sheet Series are a collaborative effort of Ecology North and the Department of Health and Social Services (2014). This text has been adapted for use by ENCSD from handouts by The Canadian Government of North West Territories and The University of Nebraska - Lincoln.