Saciedad

Vegetables and starchy roots

Cooked beets

Cooked beets are 87% water, so 100 g (3.5 oz) brings only 44 kcal and 2 g of fiber.

Last reviewed: By USDA description: Beets, cooked, boiled, drained

  • 44 kcalCalories per 100 g
  • 1.7 gProtein per 100 g
  • 2 gFiber per 100 g
  • Estimated satiety: 5 out of 5

Nutrition facts

A typical 100 g (3.5 oz, about 1/2 cup) serving provides about 44 kcal, 1.7 g of protein, and 2 g of fiber.

Values for cooked beets per 100 g (3.5 oz) and per typical serving of 100 g (3.5 oz, about 1/2 cup).
NutrientPer 100 g (3.5 oz)Per serving (100 g (3.5 oz))
Calories44 kcal44 kcal
Protein1.7 g1.7 g
Carbohydrates10 g10 g
of which sugars8 g8 g
Fiber2 g2 g
Fat0.2 g0.2 g
of which saturated0 g0 g
Water87.1 g87.1 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Calculation: 1 (base) + 2 (very low energy density: 44 kcal/100 g) + 0 (protein: 3.8 g/100 kcal) + 2 (fiber: 4.5 g/100 kcal) + 1 (solid food with 87.1 g of water) = 6; capped at 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.

Frequently asked questions about cooked beets

How many grams of protein are in a 100 g (3.5 oz) serving of cooked beets?

100 g (3.5 oz) of cooked beets has 1.7 g of protein. A typical 100 g (3.5 oz) serving has about 1.7 g of protein. That is 3.8 g of protein per 100 kcal.

How many kcal are in a 100 g (3.5 oz) serving of cooked beets?

100 g (3.5 oz) of cooked beets has 44 kcal. A typical 100 g (3.5 oz) serving has about 44 kcal. That is a very low energy density.

How much fiber is in a 100 g (3.5 oz) serving of cooked beets?

100 g (3.5 oz) of cooked beets has 2 g of fiber. A typical 100 g (3.5 oz) serving has about 2 g of fiber.

Do cooked beets keep you full?

Yes, very filling for the calories they provide: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 2 (very low energy density: 44 kcal/100 g) + 0 (protein: 3.8 g/100 kcal) + 2 (fiber: 4.5 g/100 kcal) + 1 (solid food with 87.1 g of water) = 6; capped at 5. It is an estimate based on its composition, not a measurement in people.

How do cooked beets fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?

Based on our tags, this is what matters about cooked beets on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of cooked beets?

We use 100 g (3.5 oz) as a typical serving, about 1/2 cup. That amount provides about 44 kcal, 1.7 g of protein, and 2 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Beets, cooked, boiled, drained (FDC ID 169146). U.S. Department of Agriculture, Agricultural Research Service. accessed .