Welcome to the nutritional iron content in 9 different types of beets, ranging from 1.82 mg to 0.32 mg per 100g. The basic type of beets is Beets, raw, where the amount of iron in 100g is 0.80 mg. 0.80 mg of iron per 100g, from Beets, raw corresponds to 6% of the iron RDA. For a typical serving size of 1.000 cup (or 136.00 g) the amount of Iron is 1.09 mg. This corresponds to an RDA percentage of 8%.
The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.
Top five beets products high in iron
Below is a summary list for the top five beets items ranked by the amount or level of iron in 100g.
1. Beets, canned, drained solids : 1.82mg (13%RDA)
2. Beets, raw : 0.80mg (6%RDA)
3. Beets, cooked, boiled, drained : 0.79mg (6%RDA)
4. Beets, cooked, boiled. drained, with salt : 0.79mg (6%RDA)
5. Beets, canned, regular pack, solids and liquids : 0.73mg (5%RDA)
Following on from the five top beets items or products containing iron we have a more comprehensive break down of Beets, raw, and the highest item containing iron which is Beets, canned, drained solids. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 9 types of beets.
At the bottom of the page is the full list for the 9 different types of beets based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in beets.
Beets, raw - Nutritional Content and Chart
The full nutrition content, RDA percentages and levels for Beets, raw should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 43.00 kcal (2% RDA), the amount of Protein is 1.61 g (3% RDA), the amount of Total Fat is 0.17 g and the amount of Carbohydrate is 9.56 g (7% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in beets.
Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Beets, raw has a nutritional value score of 18.00 out of 100.Comparing the iron content and the nutritional density in 100g for Beets, raw; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.
Amount of iron per 100 Calories
100 calories of beets, raw is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.
Content per Typical Serving Size 1.000 cup (or 136.00 g)
For the food Beets, raw the typical serving size is 1.000 cup (or 136.00 g) which contains 1.09 mg of Iron. The iron percentage of the recommended daily value for this serving is 8 %.To give 100% of the RDA, 12.5 servings of the typical serving size 1.000 cup (or 136.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 58.48 kcal, the Protein content is 2.19 g, the Total Fat content is 0.23 g and the Carbohydrate content is 13 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.
Macronutrients in Beets, raw
The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1.000 cup or 136.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 6.1 (kcal).The total calories from carbohydrate is 49.9 (kcal).
Milligrams of iron in beets (per 100g)
This list of 9 types of beets, is brought to you by www.dietandfitnesstoday.com and ranges from Beets, canned, drained solids through to Babyfood, vegetables, beets, strained where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in beets.
The list below gives the total iron content in the 9 items from the general description 'beets' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 9 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The corresponding nutritional value for beets based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. 
The corresponding Calories for beets ranked by the amount of iron per 100g is shown below in the beets calories chart. 
Effect of Preparation and Storage on iron
The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items classified as canned is 5 items. The highest amount of iron from the 5 canned items is in Beets, canned, drained solids where the level is 1.82 mg per 100g.The total food items which are raw is 1 item. The highest amount of iron from the 1 raw items is in Beets, raw where the content is 0.80 mg per 100g. The number of food items which are cooked are 2 items. The highest amount of iron from the 2 cooked items is in Beets, cooked, boiled, drained where the amount is 0.79 mg per 100g. Comparing raw and cooked beets shows that cooking can change the levels of iron by 0.01 mg in a 100g serving.Average Content for beets
The average (or more correctly the arithmetic mean) amount of iron contained in 100g of beets, based on the list below of 9 different items under the general description of beets, is 0.74 mg of iron. This average value corresponds to 5.29 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 43.56 kcal, the average amount of Protein is 1.15 g, the average amount of Total Fat is 0.12 g and the average amount of Carbohydrate is g.Median Amount
The median value of Iron is found in Beets, canned, regular pack, solids and liquids which in 100g contains 0.73 mg of Iron. This corresponds to 5 % of the recommended daily allowance. For this serving the amount of Energy is 30.00 kcal, the amount of Protein is 0.73 g, the amount of Total Fat is 0.09 g and the amount of Carbohydrate is 7.14 g.Highest iron Content per 100g
Using the list below for the 9 different beets nutrition entries in our database, the highest amount of iron is found in Beets, canned, drained solids which contains 1.82 mg of iron per 100g. The associated percentage of RDA is 13 %. For this 100g serving the Energy content is 31.00 kcal, the Protein content is 0.91 g, the Total Fat content is 0.14 g, the Carbohydrate content is 7.21 g. 
The lowest amount of iron in 100g is in Babyfood, vegetables, beets, strained which contains 0.32 mg. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Energy is 34.00 kcal, the amount of Protein is 1.30 g, the amount of Total Fat is 0.10 g, the amount of Carbohydrate is 7.70 g.
The difference between the highest and lowest values gives a iron range of 1.5 mg per 100g. The range for the other nutrients are as follows; 3 kcal for Energy, 0.39 g for Protein, 0.04 g for Total Fat, 0 g for Carbohydrate.
Highest Amount of iron per Serving
Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Beets, raw contains 0.80 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.
The food with the highest iron content per typical serving is Beets, canned, drained solids which contains 2.86 mg in 1.000 cup, diced (or 157.00 g). The percentage of the recommended daily value for this serving is 20 %. For this serving the Energy content is 48.67 kcal, the Protein content is 1.43 g, the Total Fat content is 0.22 g and the Carbohydrate content is 11.32 g.
Nutritional Information Summary
From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of high content of iron in foods.
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