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Health benefits of beets. Garden beet is very low in calories (provide only 45 kcal/100 g), and contain zero cholesterol and small amount of fat. Its nutrition benefits come particularly from fiber, vitamins, minerals, and unique plant derived anti-oxidants.The root is rich source of phytochemical compound, glycine betaine.he root is also rich source of B-complex vitamins such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6) and minerals such as iron, manganese, copper, and magnesium. Further, the root compose of moderate levels of potassium. 100 g fresh root hold 325 mg or 7% of daily requirements.
Fresh beets in a wood crate. Photo Credit MarkSkalny/iStock/Getty Images. Known for their intense deep red color, beets also come in a range of hues from bright gold to candy cane stripes. They're also a nutritional powerhouse, offering up vitamin C, folate and fiber, but just 35 calories per 2-inch diameter beet.resh beets in a wood crate. Photo Credit MarkSkalny/iStock/Getty Images. Known for their intense deep red color, beets also come in a range of hues from bright gold to candy cane stripes. They're also a nutritional powerhouse, offering up vitamin C, folate and fiber, but just 35 calories per 2-inch diameter beet.