Canned drained beets have 31 kcal per 100 g. Pre-cooked and ready to use — convenient for salads. Draining removes some sugar and sodium from the brine.
How should I track Beets, canned, drained solids?
Beets, canned, drained solids is a good source of iron. For consistent tracking of Beets, canned, drained solids, weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.