How many calories in pickled beets? How do they benefit your body?

Beets may not be at the top of your favourite vegetables to eat but they have nutrients your body needs. Pickled beets are rich in nutrients, carbs, and no fat but how many calories in pickled beets make it healthy to eat?

I love eating beets but the one thing I still find hard to eat is the pickled beets. I don’t know why but I guess it’s because of the sodium taste in them – it has a way of unsettling my stomach. Then a friend showed me how to reduce the sodium in the beets which have made all the difference. Now I eat pickled beets at least once a week with salads.

[table id=1 /]

pickled beets

Image: Adobe stock

Beets are root vegetables that can be canned to extend their shelf life. Beets don’t stay ripe for long so pickling them is a very good option. Depending on the pickling method you use you can either increase or decrease the nutritional value of the beets. Canning the beets yourself gives you the freedom to choose what to put in the recipe ensuring that you reap nutritional benefits.Click here for more on calories in pickled beets.

[table id=1 /]

How many calories in pickled beets?

Nutrition facts per 1 cup serving.

  • Calories – 148
  • Protein – 1.8g
  • Total fat – 0.2g
  • Saturated fats – 0g
  • Monounsaturated fats – 0g
  • Trans fat 0g
  • Polyunsaturated fat – 0.1g
  • Potassium – 261mg
  • Cholesterol – 0mg
  • Sodium – 338mg
  • Total carbohydrates – 37g
  • Dietary fiber – 1.8g
  • Sugars – 25g
  • Vitamin C – 2.2%
  • Iron – 5.2%
  • Vitamin C – 8.7%
  • Calcium – 1.9%

Pickled beets contain high levels of sodium and depending on the brand you buy it also contains lots of sugar so eat in moderation.

Ingredients in the pickled liquid

Vinegar is the main base liquid used in pickling but other ingredients are also put in the liquid. These ingredients can make or break the nutritional value of the end product. Some people put lots of sugar to add flavour but that only increases the calories and not the vitamins or minerals content. If you don’t like vinegar as the base liquid you can use the water you boiled the beets in.

Add some olive oil to enhance the taste with some vinegar, honey, salt, and pepper and you’re good to go. To add more flavour and boost the nutritional value of your pickled beets you can add onions for fiber and vitamin C. Spice it up with some cinnamon and cloves. These spices are antioxidants that help protect your cells from chronic illnesses and cinnamon helps to lower your cholesterol levels.

Weight control

With 148 calories per cup serving, pickled beets contain higher calories than most plain veggies. If you eat too many calories than your body is able to dispose of, you are at a risk of being obese which leads to high blood pressure. Depending on how many calories in pickled beets you get per serving, without the sugars, you only get 69 calories per cup of canned beets.

Carbohydrates

Your body needs carbs as the primary source of fuel, and as an active person, you need to consume lots of carbs. Pickled beets contain 37g of carbs per cup serving making them a good source of carbs. Pickled beets also make a great choice for a post workout meal.

Good source of dietary fiber

Pickled beets are a good source of dietary fiber. For a cup of sliced pickled beets, you get 6 of dietary fiber which is good for your digestive system. It also helps to stabilize your blood sugar levels. Fiber is a ‘good’ carbs and sugars are considered to be ‘bad’ carbs because they raise your blood sugar levels. So there needs to be a balance between your good and bad carbs.

High in sodium

A cup of pickled beets contains a lot of sodium much more than your daily limit. Eating foods that are high in sodium can raise your blood pressure levels which can cause you to develop cardiovascular diseases. Most vegetables have low sodium levels and unsalted cooked beets only have 52mg of sodium per cup. If you’re going to eat pickled beets it’s advisable to eat them in moderation to avoid having too much sodium in your body.

FAQ

Are canned beets as healthy as fresh beets?Canned and fresh beets contain the same nutrients except for the sodium in canned beets. Most people think that frozen or canned vegetables and fruits have less nutritional value than fresh foods which isn’t true.

Are pickled beets good for weight loss?Beets are rich in dietary fiber and contain no fat which is good if you’re trying to lose weight. They also contain magnesium which promotes the proper functioning of your nerves and muscles.

Can you eat too many pickled beets?Pickled beets contains a lot of sodium which can accumulate in your body and affect your cardiovascular health. Eating them in moderation is recommended.

Are pickled beets good for your liver?Beets help to detoxify the liver by increasing oxygen to the blood. They also help to remove toxic waste and cleanse the liver.

Are pickled beets low in carbs? Beets are a bit high on carbs compared to other non-starchy veggies. To fit in your low carb diet you can take half a cup of beets.

Final thoughts

Pickled beets are delicious and contain loads of health benefits. Pickled beets have a longer shelf life than fresh beets and still retain their nutritional benefits. Your body uses carbs to carry out its daily activities and pickled beets contain 37g of carbs. Most of the calories in pickled beets are in the small amounts of fat, proteins, and the large part being carbs.

Tim

A diet guru by day and an avid reader by night, Tim is a nutritionist based in the beautiful city of Ottawa, Canada. He loves everything to do with health and believes going the natural and organic way is a necessity. When not busy disapproving of people’s diet choices, you can find him taking online classes for this and that while waiting for his cheat day. Tim also loves white sandy beaches, swimming (anything aquatic, really), long drives to the countryside, and travels to new cities and states. He also loves DIY projects and checking out new restaurants with his girlfriend.

Recent Content