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  • Q&A with Australian Health Practitioners

    Are canned beetroots as nutritious as fresh beetroots?

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    Nutrition
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    Arlene Normand

    Dietitian

    Arlene is a registered practising dietitian, with a private practice in the Eastern Suburbs of Sydney, and has built a strong business over the last … View Profile

    It's worth trying canned beetroot even if you don’t like canned vegetables. Unlike other vegetables that taste different than their fresh or frozen counterparts, canned beetroot retain a flavour that rivals fresh beetroot. They also maintain about the same nutritional value as fresh beetroot, giving you a good source of fibre, iron and folate.
    Canned beetroot are convenient as they have a long shelf-life and retain their nutrients for two years, so you can buy them and stock the pantry and have them available any time. Canned beetroot are often half the cost of fresh beetroot. Having beetroot that are already cooked and ready-to-use is a time-saving benefit.
    With only a few exceptions, canned beetroot has about the same nutritional value as fresh beetroot. Fresh beetroot has double the phosphorus, potassium and folate, but 1 cup of sliced, canned beetroot has 14 percent of the recommended daily intake of folate and 4 percent of phosphorus and potassium. The same serving size has barely a trace of fat and only 31 calories, yet it delivers 8 percent of the daily intake of dietary fibre. Men get 37 percent and women gain 16 percent of their recommended daily intake of oxygen-carrying iron in a serving. You’ll also gain 7 percent of the recommended daily intake of vitamins C, B-6 and K as well as magnesium.

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  • 141

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    Arlene Normand

    Dietitian

    Arlene is a registered practising dietitian, with a private practice in the Eastern Suburbs of Sydney, and has built a strong business over the last … View Profile

    It's worth trying canned beetroots even if you don’t prefer canned vegetables. Unlike other vegetables that taste different than their fresh or frozen counterparts, canned beets retain a flavor that rivals fresh beets. They also maintain about the same nutritional value as fresh beetroots, giving you a good source of fibre, iron and folate. Convenience, shelf-life and cost are benefits of canned beetroots. Canned vegetables retain their nutrients for two years, so you can buy them on sale, stock the pantry and have them available any time. Even when they’re not on sale, canned beetroots usually cost less, sometimes even half the cost of fresh beets. Having beetroots that are already cooked and ready-to-use is a time-saving benefit because fresh beets take 35 to 60 minutes to cook and then they must be peeled before you can use them in a dish.
    With only a few exceptions, canned beetroots have about the same nutritional value as fresh beetroots. Fresh beetroots have double the phosphorus, potassium and folate, but 1 cup of sliced, canned beetroots has 14 percent of the recommended daily intake of folate and 4 percent of phosphorus and potassium. The same serving size has barely a trace of fat and only 31 calories, yet it delivers 8 percent of the daily intake of dietary fiber. Men get 37 percent and women gain 16 percent of their recommended daily intake of oxygen-carrying iron in a serving. You’ll also gain 7 percent of the recommended daily intake of vitamins C, B-6 and K as well as magnesium.
    Beetroots have pigments called betalains that are responsible for the beetroot’s colour. These pigments provide health benefits by functioning as antioxidants, lowering inflammation and reducing your risk of heart disease. One of the betalains – betaine – helps prevent and treat nonalcoholic fatty liver.

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    Katherine Baqleh

    Dietitian

    Accredited Practicing Dietitian.Offer 1-on-1 individualised counselling, group educations, comunity and corporate presentations.Accept DVA, Medicare, and private health fund clients.I have a genuine passion in taking … View Profile

    Hello,

    That is a very common question, and is often asked in relation to fruit and vegetables in general.

    Frozen and canned varieties are often great alternatives to the fresh, particularly if they are not in season. Frozen fruit and vegetables are frozen as soon as they are picked (within 24h), which means that maximum nutrition has been retained in it. And canned is fine but just make sure that it is in natural juice instead of syrup, and if you find low salt/no salt varieties, that is even better for you.
    I personally find that fresh beetroots taste very different to the canned variety, but nutrition wise, enjoy whichever is more convenient for you. As a general rule, choose a variety of fruit and vegetables everyday, and as long as you are having fresh as well as the canned or frozen, you are on the path to good health.

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