Beet root

Vegetable

Item Rating: 84/100

1 serving (100 grams) contains 43 calories, 1.6 grams of protein, 0.2 grams of fat, and 9.6 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		86
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		156 mg	6%
Total Carbohydrates		19.2 g	6%
	Dietary Fiber	5.6 g	20%
	Sugars	13.6 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		32 mg	2%
Iron		1.6 mg	8%
Potassium		650 mg	13%

* 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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 3 cal (3.9%)

Protein: 12 cal (13.7%)

Carbs: 76 cal (82.4%)

About Beet root

Beet root, commonly referred to as beets, is a root vegetable originating from the Mediterranean region and widely used in European, Middle Eastern, and North African cuisines. They are primarily known for their vibrant red color and earthy-sweet flavor. Beets are nutrient-dense, with high levels of fiber, folate (Vitamin B9), potassium, and antioxidants such as betalains, which give them their distinct color. Low in calories but rich in nutrients, they are considered highly beneficial for overall health and are often consumed raw, roasted, pickled, or juiced.

Health Benefits

• Supports cardiovascular health due to high levels of nitrates, which can help lower blood pressure and improve circulation.
• Promotes a healthy immune system with folate and Vitamin C, which play key roles in cell repair and immune function.
• Improves digestive health because of its fiber content, supporting gut health and regular bowel movements.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Low-oxalate diet, individuals allergic to fodmaps or sensitive to nitrates

Selection and Storage

Store whole beets in a cool, dry place or refrigerated in a perforated bag for up to two weeks. Remove greens before storage to prevent moisture loss.

Common Questions About Beet root Nutrition

Is beetroot high in protein?

Beetroot is not particularly high in protein. A 100-gram serving of raw beetroot contains about 1.5 grams of protein, making it more of a carbohydrate-rich food rather than a significant protein source. It’s better suited as a source of fiber, vitamins, and minerals.

Can I eat beetroot on a keto diet?

Beetroot is moderately high in carbohydrates, with about 10 grams of net carbs per 100-gram serving, which may make it challenging to include in a strict ketogenic diet. However, it can be consumed in small portions if carefully tracked within your daily carb allowance.

What are the health benefits of eating beetroot?

Beetroot is rich in essential nutrients such as folate (20% of the daily value per 100 grams), manganese, and dietary nitrates, which can help lower blood pressure and improve athletic performance. Its antioxidants, like betalains, may also reduce inflammation and support detoxification processes in the body.

How much beetroot should I eat in a day?

A typical serving size of beetroot is around 1 cup (136 grams) of cooked beetroot, which provides approximately 60 calories and 13 grams of carbs. For most people, consuming 1-2 servings of beetroot a few times a week is sufficient to enjoy its health benefits without overloading on carbs or sugars.

How does beetroot compare to sweet potatoes in terms of nutrition?

Beetroot and sweet potatoes are both nutrient-rich root vegetables. Beetroot is lower in calories (43 calories per 100g vs. sweet potatoes at 86 calories per 100g) and has slightly less carbohydrate content. Sweet potatoes, however, are higher in vitamin A and fiber, while beetroot is an excellent source of dietary nitrates and antioxidants. Both can be a healthy addition to a balanced diet.

Data Sources & Scientific References