Beet and carrot salad

Salad

Item Rating: 81/100

1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		238.1 mg	10%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	6.3 g	22%
	Sugars	15.9 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		1.9 mg	10%
Potassium		555.6 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 71 cal (33.7%)

Protein: 12 cal (6.1%)

Carbs: 126 cal (60.2%)

About Beet and carrot salad

Beet and carrot salad is a vibrant dish, often associated with cuisines from Eastern Europe and the Mediterranean, though its appeal is global due to its simplicity and numerous health benefits. This salad typically features raw or lightly cooked shredded beets and carrots, dressed with lemon juice, olive oil, and sometimes herbs or nuts for added flavor. Beets are rich in nitrates and betalains, while carrots provide beta-carotene and fiber, making this dish both nutrient-dense and low in calories. A one-cup serving of beet and carrot salad can provide around 80 calories, 3 grams of dietary fiber, and ample vitamins, such as vitamin A, vitamin C, and folate, depending on the preparation specifics.

Health Benefits

• Supports heart health due to the nitrates in beets, which can help lower blood pressure and improve blood flow.
• Promotes eye health with the beta-carotene in carrots, which the body converts into vitamin A, essential for vision.
• Aids digestion through its high fiber content, which supports gut health and regularity.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, dairy-free, low-fat

Not suitable for: Low-fiber diets (for individuals with certain digestive conditions)

Selection and Storage

Store raw and peeled beets and carrots in the refrigerator for up to one week. Once prepared as a salad, it is best consumed within 2-3 days if kept in an airtight container in the refrigerator.

Common Questions About Beet and carrot salad Nutrition

What are the key nutritional contents of beet and carrot salad?

Beet and carrot salad is rich in vitamins A and C, fiber, and antioxidants like beta-carotene from carrots and betalains from beets. A 1-cup serving typically contains about 70-100 calories, 2-3 grams of protein, and 18-22 grams of carbohydrates, including natural sugars.

Can I eat beet and carrot salad on a keto diet?

Beet and carrot salad is not ideal for a strict keto diet due to its relatively high carbohydrate content, with 18-22 grams per cup. For low-carb diets, portion control or substituting higher-carb ingredients with leafy greens may make it more suitable.

What are the health benefits or concerns of eating beet and carrot salad?

Beet and carrot salad supports heart health, digestion, and immune function due to its fiber and antioxidant content. However, people monitoring sugar intake should be cautious as both vegetables naturally contain higher amounts of sugar compared to other vegetables.

How much beet and carrot salad should I eat in a serving?

A standard serving size of beet and carrot salad is about 1 cup, which provides ample vitamins and fiber without excessive calories. For individuals watching their carbohydrate intake, consider reducing the portion size or balancing it with other low-carb foods.

How does beet and carrot salad compare to other vegetable salads?

Beet and carrot salad is sweeter and richer in antioxidants compared to leafy green salads. It contains more carbohydrates but also provides unique health benefits like betalains from beets and beta-carotene from carrots, which are not found in greens like spinach or lettuce.

Data Sources & Scientific References