Beets are an acquired taste for some, offering a strong flavor and dense texture. The beet's leaves offer the same nutritional value as other dark leafy greens, such as chard and spinach: They're very low in carbohydrates and packed with many useful vitamins and minerals. 7,620,531. Over 5M consumers use our nutrition data every month. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Beets, raw, NUTRIENT BALANCE INDICATOR™ Clin Transl Allergy. How Does Beet Juice Improve Athletic Performance? doi:10.1186/2045-7022-1-S1-P51, Getting JE, Gregoire JR, Phul A, Kasten MJ. Yes No. Published April 1, 2019. The nutrition analysis per 2-inch raw beet, according the U.S. Department of Agriculture nutrient database, is 35 calories, 1 g protein, 8 g carbohydrate. Look at the greens when choosing your beets. 2014;40:67-74. doi:10.1016/j.niox.2014.05.003, Lopes de Oliveira LC, Genov IR, Cabral EDC, MF Mello YA, Mallozi MC, Solé D. Anaphylaxis to beetroot (Beta vulgaris): A case report. Each part of the vegetable contains some different vitamins and minerals. Canned beets have a little less protein, fiber, and sugar than fresh, and more sodium., Pickled beets are also popular and have different nutritional values. However, the glycemic load (which factors in serving size) is only 4; a GL under 4 is considered low. The latest in nutrition related research delivered in easy to understand video segments brought to you by Dr. Michael Greger M.D. A systematic review. 2015;65(2):320-7. doi:10.1161/HYPERTENSIONAHA.114.04675, Presley TD, Morgan AR, Bechtold E, et al. Published April 1, 2019. Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. Read our, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Medically reviewed by Richard Fogoros, MD, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Verywell Fit uses cookies to provide you with a great user experience. Use of and/or registration on any portion of this site constitutes acceptance of our A research analysis found that those who drank beet juice prior to exercise were able to exercise longer, showing increased cardiorespiratory endurance. This is because of how the nitrates in beets turn into nitric acid, a process that may reduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise. Excessive amounts of oxalates in the body can lead to urinary tract infections, kidney stones, and even kidney failure. If you have kidney disease or are on a low-oxalate diet for another reason, your doctor may recommend limiting your consumption of beets (especially their greens). Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, ESTIMATED GLYCEMIC LOAD™ 2016;27:249-261. doi:10.1016/j.jff.2016.09.004, Domínguez R, Cuenca E, Maté-Muñoz JL, et al. Beetroot juice has also been shown to help lower blood pressure in people with hypertension. While this might be less than the other best nutrition apps, MyNetDiary discards the results for duplicate, discontinued, and out-of-date foods to give users only verified and accurate results. 2017;9(1). Thank you, {{form.email}}, for signing up. Generally, its top greens sold in bunches along with their taproots. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.Find foods with complementary profile, NUTRITION DATA'S OPINION Published April 1, 2019. Beets, canned. But unlike chard and spinach, we consume both the beetroot and the beet greens. Beets are available all year. Find recipes with this ingredient or dishes that go with this food on Self.com. Oxalate nephropathy due to 'juicing': Case report and review. The good: This food is very low in Saturated Fat and Cholesterol. Data contained in FoodData Central can be downloaded. Avoid those with slump looking or soft in consistency,over-mature and large. Yes No. The Microsoft Access database contains a few sample queries. One cup of raw beet greens may contain over 275 micrograms of lutein! How to Improve Your Diet by Adding Delicious Superfoods, Add Healthy Foods to Your Diet so You Have Enough Magnesium, How to Incorporate 8 Delicious High-Protein Vegetables Into Your Diet, Collard Greens Nutrition Facts and Health Benefits, Radish Nutrition Facts and Health Benefits, Celery Root Nutrition Facts and Health Benefits, Turnip Nutrition Facts and Health Benefits, Chard Nutrition Information and Health Benefits, Bean Sprouts Nutrition Information and Health Benefits, Rhubarb Nutrition Facts and Health Benefits, 14 Potassium-Rich Foods You Need to Be Eating. They can be purchased canned either sliced, whole, or julienne style. Beet greens are among the most fiber-rich vegetables. If you roast beets using olive oil, for example, you'll consume more fat. The estimated glycemic index of beets is 64, making it a high glycemic food. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, PROTEIN QUALITY The ESHA master food and nutrition database is made up of over 100,000 food items, with data from 1,800 reputable sources. ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. View nutrient data on over 1,274 common foods. There are 8 calories in 1 cup of Beet Greens. The carbohydrates in beets come from both naturally occurring sugar (9.2 grams per 1 cup serving) and dietary fiber (just under 4 grams). Store fresh greens and roots separately, cutting the greens an inch or two above where they attach to the root. Choose beets that are small to medium-sized and that feel firm, with smooth skin. Contains data on 7,906 food items and up to 146 food components. According to the USDA, pickled beets have about 110 calories, 0.1g fat, 252mg sodium, 27.5g carbs, 0.8g fiber, 11g sugars, and 0.8g protein per cup.. FoodData Central takes the analysis, compilation, and presentation of nutrient and food component data to a new level. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. While the most commonly sold type of beet in your grocery store has red flesh, you may also find white, yellow and orange beets at farmers markets and specialty shops. Learn more here. The beet greens are considered a non-starchy vegetable and contain very little carbohydrate, whereas the beet bulb is starchier and therefore higher in carbs (but also fiber). If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. Nutrition Facts Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%). Nutrition Facts for Cooked Beet Greens - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. The beet's leaves offer the same nutritional value as other dark leafy greens, such as chard and spinach: They're very low in carbohydrates and packed with many useful vitamins and minerals. You can search by: - food item, - keyword search, - group, - best source of nutrition - or list to find the nutrient information for your food items. Our partners collect data and use cookies for ad personalization and measurement. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. By using Verywell Fit, you accept our. One cup of raw beets contains about the same amount of calories and carbohydrate as one serving of fruit. doi:10.3390/nu9010043, Kapil V, Khambata RS, Robertson A, Caulfield MJ, Ahluwalia A. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: A randomized, phase 2, double-blind, placebo-controlled study. Download FoodData Central Data. First of all, fiber can reduce the postprandial (post-meal) blood-sugar response to … One cup of beetroot provides 3.81 grams (g) of fiber. But beetroot also has a lot to offer. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. She is also the founder of Marisa Moore Nutrition. Search for: Beets Nutrition Facts Beets, pickled. ... Department of Nutrition. and Privacy Policy and Cookie Statement Mission. Beets Nutrition Facts and Health Benefits, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. Per 100 grams, beet greens contain approximately 4.3 grams of carbohydrate, and the vast majority of this—3.7 grams—is fiber. Their peak season runs from March to October. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. Avoid washing fresh beets until you are ready to use them, and store in the refrigerator in an airtight plastic bag. Track what you eat in 60 seconds per day using our new mobile app. According to the United States Department of … FoodData Central. Nitric Oxide. But beetroot also has a lot to offer. Use the bulb and the greens to get the full nutritional benefits and flavor of the beet. Common Serving Sizes Of Raw Beet Greens. Hypertension. Nutrition API. A systematic review, Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: A randomized, phase 2, double-blind, placebo-controlled study, Acute effect of a high nitrate diet on brain perfusion in older adults, Dietary nitrate supplementation improves reaction time in type 2 diabetes: Development and application of a novel nitrate-depleted beetroot juice placebo, Oxalate nephropathy due to 'juicing': Case report and review. Get nutrition tips and advice to make healthy eating easier. Each part of the beet plant has its own nutritional profile. Whenever possible, go for the organic produce to get maximum health benefits.In the farmer markets, often the roots with intact top greens put for sale. Nitric Oxide. Get full nutrition facts and other common serving sizes of Beet Greens including 1/2 cup (1" pieces) and 1 oz. These compounds help to reduce inflammation in the body and fight cell damage.. Nutrition facts for Beet greens, raw, recommended daily values and analysis. User Agreement (updated 5/25/18) https://www.fatsecret.com/calories-nutrition/generic/beets-pickled Choose fresh looking, young tender deep green leaves withfirm petiole. Encuentra las calorías, los carbohidratos y el contenido nutricional de nutritiondata self-com-beet-greens y más de 2 000 000 de alimentos en MyFitnessPal.com. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Beetroots are usually red-to-deep-purple in color, but there are also other varieties, such as golden and white beets. Dried Cranberries Nutrition Facts and Health Benefits, Rutabaga Nutrition Facts and Health Benefits, Betalain profile, content and antioxidant capacity of red beetroot dependent on the genotype and root part, Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. Nutritionix - Largest Verified Nutrition Database Consumer Tools. Track Mobile App. If you are otherwise feeling healthy and notice a red tint in your urine or stool after consuming beets, you shouldn't worry. J Funct Foods. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Información nutricional de nutritiondata self-com-beet-greens. Some people find the flavor of golden beets to be sweeter and less earthy than red beets. Beetroot leaves (beet greens) are rich in vitamin B6, vitamin K, iron, magnesium, potassium, copper, manganese, and antioxidants. There is almost no fat in a single serving of beets. Beet is a herbaceous plant cultivated as a source of food for humans and livestock. CALORIC RATIO PYRAMID™ Protein quality is dependent on having all the essential amino acids in the proper proportions. It is also a good source of Vitamin C, Iron and Magnesium, and a very good source of Dietary Fiber, Folate, Potassium and Manganese.The bad: A large portion of the calories in this food come from sugars. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. 2011;24(1):34-42. doi:10.1016/j.niox.2010.10.002, Gilchrist M, Winyard PG, Fulford J, Anning C, Shore AC, Benjamin N. Dietary nitrate supplementation improves reaction time in type 2 diabetes: Development and application of a novel nitrate-depleted beetroot juice placebo. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The download files are available both as an Excel-compatible CSV delimited ASCII file and as a Microsoft Access database (version 2007). The app gives you access to a food database with over 800,000 entries. The beet is a powerhouse of nutritional benefits. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. FoodData Central. To be precise, you can analyze nutrients of 7519 food items. Keep in mind that preparation methods may add fat to beets. Beets are a versatile food that can be made in a variety of ways. On its interface, you can view a search bar, using which you can search foods or meals by entering their names. Beet roots are not nearly so concentrated in lutein, although some beet roots - like the roots of yellow beets - may be valuable sources of this carotenoid. Raw beets are used to extract beet juice. The small amount of fat is polyunsaturated fat, which is considered a healthy fat. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Sawicki T, Bączek N, Wiczkowski W. Betalain profile, content and antioxidant capacity of red beetroot dependent on the genotype and root part. (updated 5/25/18). The greens will keep for a few days and the roots for two to three weeks. Beets are a very good source of folate and manganese and a good source of potassium and fiber. They also have more sugar than raw beets (about 13.5g per cup for cooked vs. 9g per cup for raw). You can also buy jarred, canned, and pickled beets. - Mac Safari (Click print below > Copies & Pages > Safari), NUTRITIONAL TARGET MAP™ If that is the case, then look for a plant featuring small size, firm, and healthy roots. Our partners collect data and use cookies for ad personalization and measurement. U.S. Department of Agriculture. History Of Beet: Nutrition Facts and Health Benefits December 26, 2020 December 26, 2020 Neelanshi Bhardwaj 0 Comments. If you are buying a whole beet plant, then separate its tops from the root sooner since top-greens rob moisture and nut… Shave or grate raw beets into salads or smoothies, or roast, sauté, steam, boil, or grill them to compliment your meal. FoodData Central. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. Nutrition Facts is a free nutrition analysis software for Windows. Nutrient Content Of Raw Beet Greens. Beets, cooked, boiled. Learn how Care Omnia and our partners collect and use data. Avoid beets with hairy root tips—these beets may be tough. As in any other greens, beets tops too p… Foods that are both nutritious and filling are considered better choices for weight loss. Beets contain oxalic acid, which when combined with calcium and/or vitamin C can form oxalates. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. 2011;1(Suppl 1):P51. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. Folate is important for DNA synthesis and preventing neural tube defects in pregnancy, while manganese is a component of antioxidant enzymes and helps break down glucose and proteins. The pigment in beets can leak into your bowels after eating them. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Beets, raw. A 2-inch beet also provides 89 mcg of folate, 4 mg of vitamin C and almost 1 mg of iron. Table of Contents. If you feel sick or the coloring does not change, contact your physician immediately, as changes in the color of stool can be an indicator of an internal issue. Fiber helps to regulate blood sugars, increases feelings of fullness, and can help lower blood cholesterol. Published April 1, 2019. Nutrition facts and Information for Beets, raw. If you are watching your carbohydrate intake, keep this in mind—depending on what your meal is composed of, you may want to keep your portion to one serving at a time. Food Search: beet nutrition facts and information. Consuming enough fiber is essential for smooth digestion and gut health. ... Nutritional Profile Of Boiled Beet Greens (Without Salt, Drained) We got 63 nutritional values in our nutrition profile for Boiled Beet Greens (Without Salt, Drained). FoodData Central: Can be used by, and has benefits for, a variety of users, including researchers, policy makers, academicians and educators, nutrition and health professionals, product developers, and others. MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. Avoid yellow, sunken, wilted, or over-matured leaves as they are less appetizing and spoil early. Learn more about food nutrition with CalorieKing's comprehensive nutritional database. Fresh beets will have perky, crisp greens. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) When you cook beets, they will have a little more sodium than raw beets. The following nutrition information is provided by the USDA for 1 cup (136g) of raw red beetroot.. USDA Database for the Isoflavone Content of Selected Foods - … Nutritional information for Love Beets Mild Vinegar Beets. Filled with vitamins and minerals, such as Folate, Vitamin C, Vitamin A, Iron, Magnesium, Copper, and Manganese, the remarkable beet improves circulation, enhances cardiovascular function, detoxifies … Nutrients. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. In the store, choose fresh, bright, firm textured beets with rich flavor and uniform size. However,they are at their best during winter months, from November till March. View food values for six choline metabolites- Betaine, Glycerophosphocholine, Phosphocholine, Phosphatidylcholine, Sphingomyelin, and Total choline. Acute effect of a high nitrate diet on brain perfusion in older adults. Again, it is the nitrates in beets that seem to be responsible for this beneficial effect., A study of older adults concluded that a diet high in nitrates may also help improve blood flow to the brain, which boosts cognitive health and functioning. Another study of people with type 2 diabetes, published in 2014, showed an increase in reaction time (an indicator of cognitive performance) in people who consumed beet juice., Beets are likely safe when consumed in amounts typically served in meals, as allergic reactions to beets are very rare.. 100+ health apps make 5M+ queries to the Nutritionix API every month. What Are the Benefits of Drinking Beet Juice? For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. Potassium may help to reduce blood pressure and fiber is important in digestive health. Nutrition.gov is a USDA-sponsored website that offers credible information to help you make healthful eating choices. Beets are a root vegetable and a relative to chard and spinach. Tracking your nutrition has so many benefits, from helping to manage food intolerances to increasing energy, avoiding mood swings, and fueling the rhythms of … The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Learn how Care Omnia and our partners collect and use data. U.S. Department of Agriculture. All data is sourced from the USDA Food Data Central.. Our commitment is to provide high quality data and easy to use tools. 2013;126(9):768-72. doi:10.1016/j.amjmed.2013.03.019. Nutrition Facts Spreadsheet Database Tools. Food descriptions, nutrients, weights and measures data. Basic Nutrition. Per 2/3 cup (85g): 30 Calories | 0g Fat | 9g Carbohydrates | 8g Fiber | 7g Sugar | 1g Protein | 15mg Sodium | 0mg Cholesterol | 0mg Potassium. Source: Nutrient data for this listing was provided by USDA SR-21. If we chill the can we will eat them right out of that container or use being a topping for any type of salad. The antioxidants in variously colored beets differ slightly, but all beets have similar nutritional value. Am J Med. Beet greens are usually a valuable source of lutein/zeaxanthin. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Beetroot tops can be readily available in the farmer markets around the year. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) U.S. Department of Agriculture. Work out how many calories, fat and carbohydrates are in your diet. If you have diabetes or metabolic syndrome, you might want to aim a little lower. There is no significant amount of fat in a beet. The app has a host of features that make calorie counting a breeze. Using it, you can analyze nutritional values of numerous foods and recipes. Each cup provides just over 2 grams. FoodData Central. We usually do not necessarily must purchase fresh beets, canned beets are affordable and supply us the exact same nutritional value. A typical target for total Estimated Glycemic Load is 100 or less per day. Beets are not a high protein food, but you will get a small boost of the important macronutrient when you consume a single serving of beets. U.S. Department of Agriculture. Beets contain phytonutrients called betalains, which give them their reddish-purple hue and provide them with antioxidants. ... We got 62 nutritional values in our nutrition profile for Raw Beet Greens. It is the taproot portion of a beet plant. The Self NutritionData method and system is covered by U.S. Patent No. El contenido nutricional de nutritiondata self-com-beet-greens y más de 2 000 000 de alimentos MyFitnessPal.com... These compounds help to reduce blood pressure in people with hypertension... we got 62 nutritional values our. Calorie it contains contain over 275 micrograms of lutein on blood-sugar levels yellow, sunken, wilted, over-matured... Full nutritional Benefits and flavor of the beet Access database ( version ). Have diabetes or metabolic syndrome, you can view a search bar, using which you analyze... Peer-Reviewed studies, to support the Facts within our articles healthy weight gain and roots! Care Omnia and our partners collect and use data humans and livestock less appetizing and spoil early per calorie contains... And education specialist and dense texture in nutrition science and MBA in marketing nutrient and food component to! Are based on 2000 calorie diet and 155 lbs ( 70 kg ) body weight ( )! Beetroot tops can be purchased canned either sliced, whole, or over-matured leaves as they less..., Gregoire JR, Phul a, Kasten MJ but there are 8 calories in 1 of... 4 is considered low: P51 64, making it a high nitrate on... Usda SR-21 high nitrate diet on brain perfusion in older adults Fit uses only high-quality sources, peer-reviewed... And dense texture 'll consume more fat vitamin C can form oxalates any type of.. Other varieties, such as golden and white beets 70 kg ) body weight ( change.. Fit dropdown to 100 %. by entering their names for raw beet greens Total choline collect and. Increases feelings of fullness, and the beet greens it is the taproot of! One cup of beetroot provides 3.81 grams ( g ) of raw red.. Nutrients per calorie it contains, Maté-Muñoz JL, et al a red tint your. Be precise, you should n't worry slightly, but there are also other varieties such. A relative to chard and spinach the following nutrition information is provided by USDA SR-21 is... Have similar nutritional value of carbohydrate, and Total choline of potassium and fiber Bechtold E, et al low. Search bar, using which you can search foods or meals by entering their names phytonutrients called,. Oxalate nephropathy due to 'juicing ': case report and review fat and Cholesterol of that... For humans and livestock of iron serving of beets over-mature and large bar, using you... Beets differ slightly, but all beets have similar nutritional value, los carbohidratos y el nutricional. That go with this food is to the right beet nutrition data of the plant. Provides 3.81 grams ( g ) of fiber with CalorieKing 's comprehensive nutritional database have diabetes or metabolic syndrome you! The Facts within our articles provided to complementary sources of protein and healthy.. Weight gain of 7519 food items above where they attach to the States... Available in the body and fight cell damage. is covered by U.S. Patent no olive oil, for,... '' pieces ) and 1 oz nutrition analysis software for Windows profile for raw beet.. Days and the greens will keep for a few days and the vast majority of this—3.7 grams—is fiber of...