Beetroot
BLS 4.0 food: Beetroot raw (Rote Rübe/Rote Bete, roh), code G613100 · cross-reference USDA FDC #169145
Per portion (100 g)
43 kcalenergy
2.1 gprotein
2.5 gfibre
0.1 gfat
7.2 gcarbohydrate
Verified benefits — authorised EU health claims
Beetroot meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 19 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 19 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 19 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionFolate contributes to maternal tissue growth during pregnancy.
✓ 66 µg per 100 g = 33 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 66 µg per 100 g = 33 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 66 µg per 100 g = 33 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 7 more authorised claims
Folate contributes to the normal function of the immune system.
✓ 66 µg per 100 g = 33 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 66 µg per 100 g = 33 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 66 µg per 100 g = 33 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 349 mg per 100 g = 17 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 349 mg per 100 g = 17 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 0.37 mg per 100 g = 19 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 0.37 mg per 100 g = 19 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 43 kcal | 43 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 2.1 g | 2.1 g | BLS PROT625 · Scientific literaturereferenceConverted value from: Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 | |
| Fat | 0.1 g | 0.1 g | BLS FAT · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Carbohydrate (available) | 7.2 g | 7.2 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 7.2 g | 7.2 g | BLS SUGAR · Calculated by formula | |
| starch | 0 g | 0 g | BLS STARCH · Other nutrient databasereferenceRijksinstituut voor Volksgezondheid en Milieu (RIVM), Nederlands Voedingsstoffenbestand (NEVO) 2021 | |
| Dietary fibre | 2.5 g | 2.5 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 0.5 g | 0.5 g | BLS FIBSOL · Laboratory analysis | |
| Water | 86.8 g | 86.8 g | BLS WATER · Aggregated from several sourcesreferenceSanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 Fajardo, V., et al.; Folate content in fresh-cut vegetable packed products by 96-well microtiter plate microbiological assay.; Food Chemistry; 2015; 169 Ekholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 | |
| Salt | 0.14 g | 0.14 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.02 g | 0.02 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.01 g | 0.01 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.04 g | 0.04 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.0 g | 0.0 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.0 g | 0.0 g | BLS F18:3CN3 · Aggregated from several sourcesreferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 Rijksinstituut voor Volksgezondheid en Milieu (RIVM), Nederlands Voedingsstoffenbestand (NEVO) 2021 | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.04 g | 0.04 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.04 g | 0.04 g | BLS F18:2CN6 · Aggregated from several sourcesreferenceRijksinstituut voor Volksgezondheid en Milieu (RIVM), Nederlands Voedingsstoffenbestand (NEVO) 2021 Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Oleic acid | 0.01 g | 0.01 g | BLS F18:1CN9 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 1 µg | 1 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.04 mg | 0.04 mg | 0 % | BLS VITE · Other nutrient databasereferenceConverted value from: Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Vitamin K | 0.2 µg | 0.2 µg | 0 % | BLS VITK · Calculated by formula |
| Vitamin C | 6 mg | 6 mg | 8 % | BLS VITC · Aggregated from several sourcesreferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 Rijksinstituut voor Volksgezondheid en Milieu (RIVM), Nederlands Voedingsstoffenbestand (NEVO) 2021 |
| Thiamin (vitamin B1) | 0.04 mg | 0.04 mg | 4 % | BLS THIA · Aggregated from several sourcesreferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 Rijksinstituut voor Volksgezondheid en Milieu (RIVM), Nederlands Voedingsstoffenbestand (NEVO) 2021 |
| Riboflavin (vitamin B2) | 0.05 mg | 0.05 mg | 4 % | BLS RIBF · Aggregated from several sourcesreferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 Rijksinstituut voor Volksgezondheid en Milieu (RIVM), Nederlands Voedingsstoffenbestand (NEVO) 2021 |
| Niacin (vitamin B3) | 0.4 mg | 0.4 mg | 3 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.13 mg | 0.13 mg | 2 % | BLS PANTAC · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Vitamin B6 | 0.05 mg | 0.05 mg | 3 % | BLS VITB6 · Aggregated from several sourcesreferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 Rijksinstituut voor Volksgezondheid en Milieu (RIVM), Nederlands Voedingsstoffenbestand (NEVO) 2021 |
| Biotin | 0 µg | 0 µg | 0 % | BLS BIOT · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 |
| Folate | 66 µg | 66 µg | 33 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 6 mg | 6 mg | USDA FDC 169145 |
Minerals & trace elements
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 57 mg | 57 mg | BLS NA · Scientific literaturereferenceSanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 | |
| Potassium | 349 mg | 349 mg | 17 % | BLS K · Aggregated from several sourcesreferenceEkholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Sanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 |
| Calcium | 17 mg | 17 mg | 2 % | BLS CA · Aggregated from several sourcesreferenceEkholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Sanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 Lisiewska, Z., et al.; Effect of processing and cooking on total and soluble oxalate content in frozen root vegetables prepared for consumption.; Agricultural and Food Science; 2011; 20; 4 |
| Magnesium | 24 mg | 24 mg | 6 % | BLS MG · Aggregated from several sourcesreferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Sanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 Ekholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 |
| Phosphorus | 42 mg | 42 mg | 6 % | BLS P · Aggregated from several sourcesreferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 Rijksinstituut voor Volksgezondheid en Milieu (RIVM), Nederlands Voedingsstoffenbestand (NEVO) 2021 |
| Iron | 0.4 mg | 0.4 mg | 3 % | BLS FE · Aggregated from several sourcesreferenceConverted value from: BVL; Lebensmittel Monitoring 2010; 2010 Ekholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Sanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| Zinc | 0.31 mg | 0.31 mg | 3 % | BLS ZN · Aggregated from several sourcesreferenceEllen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Sanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 Ekholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Converted value from: BVL; Lebensmittel Monitoring 2010; 2010 |
| Iodine | 0.4 µg | 0.4 µg | 0 % | BLS ID · Aggregated from several sourcesreferenceRijksinstituut voor Volksgezondheid en Milieu (RIVM), Nederlands Voedingsstoffenbestand (NEVO) 2021 Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Selenium | 0.7 µg | 0.7 µg | 1 % | USDA FDC 169145 |
| Copper | 0.09 mg | 0.09 mg | 9 % | BLS CU · Aggregated from several sourcesreferenceEkholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Converted value from: BVL; Lebensmittel Monitoring 2010; 2010 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 |
| Manganese | 0.37 mg | 0.37 mg | 19 % | BLS MN · Aggregated from several sourcesreferenceConverted value from: BVL; Lebensmittel Monitoring 2010; 2010 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Ekholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| fluoride | 0.01 mg | 0.01 mg | BLS FD · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Essential amino acids
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.02 g | 0.02 g | BLS HIS · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Isoleucine | 0.05 g | 0.05 g | BLS ILE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Leucine | 0.05 g | 0.05 g | BLS LEU · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Lysine | 0.08 g | 0.08 g | BLS LYS · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Methionine | 0.01 g | 0.01 g | BLS MET · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Phenylalanine | 0.03 g | 0.03 g | BLS PHE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Threonine | 0.03 g | 0.03 g | BLS THR · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Tryptophan | 0.01 g | 0.01 g | BLS TRP · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Valine | 0.05 g | 0.05 g | BLS VAL · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.