Beet spread

Snack

Item Rating: 67/100

1 serving (30 grams) contains 50 calories, 1.0 grams of protein, 2.0 grams of fat, and 8.0 grams of carbohydrates.

Nutrition Information

1 cup (236.2g)

Calories		393.7
% Daily Value*
Total Fat		15.7 g	20%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1181.1 mg	51%
Total Carbohydrates		63.0 g	22%
	Dietary Fiber	15.7 g	56%
	Sugars	39.4 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		78.7 mg	6%
Iron		2.4 mg	13%
Potassium		787.4 mg	16%

* 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: 141 cal (33.3%)

Protein: 31 cal (7.4%)

Carbs: 252 cal (59.3%)

About Beet spread

Beet spread is a flavorful and vibrant condiment typically made from pureed beets blended with ingredients such as olive oil, garlic, lemon juice, and sometimes yogurt or nuts. Originating from Eastern European and Mediterranean cuisines, this spread is prized for its earthy sweetness and versatile use, whether as a dip, spread, or side dish. Beets are naturally rich in fiber, folate, manganese, potassium, and dietary nitrates. A typical serving of beet spread is low in calories but provides significant antioxidants like betalains, contributing to its striking red or purple hue. Its composition can vary depending on local recipes, but it generally retains a nutrient-dense profile, making it a popular choice for health-conscious individuals.

Health Benefits

• Supports heart health due to dietary nitrates, which help lower blood pressure by relaxing blood vessels.
• High in folate (20% of the daily value per 100g of beets), essential for DNA synthesis and cell repair.
• Rich in fiber (2-3g per 100g of beets), which promotes digestive health and supports a healthy gut microbiome.

Dietary Considerations

Allergens: Contains nuts (if added), yogurt/dairy (if included), garlic (for individuals sensitive to alliums)

Suitable for: Vegetarian, vegan (if no dairy is used), gluten-free diets

Not suitable for: Nut-allergy diets (if nuts are present), dairy-free diets (if yogurt is used)

Selection and Storage

Store beet spread in an airtight container in the refrigerator for up to 5 days. Stir well before serving if separation occurs.

Common Questions About Beet spread Nutrition

Is beet spread high in protein?

Beet spread is not high in protein, as beets are primarily a carbohydrate-rich vegetable. On average, a 2-tablespoon serving of beet spread contains about 1 gram of protein. It's a better source of antioxidants and fiber rather than protein.

Can I eat beet spread on a keto diet?

Beet spread may not be ideal for strict keto diets due to its higher sugar and carbohydrate content. A 2-tablespoon serving of beet spread can have around 6-8 grams of carbs, depending on the recipe. It's best consumed in moderation or avoided on very low-carb keto plans.

What are the health benefits of beet spread?

Beet spread is rich in dietary nitrates, which may improve blood flow and lower blood pressure. It's also a good source of antioxidants, vitamins like folate, and minerals such as potassium. However, individuals prone to kidney stones or with kidney disease should monitor their beet consumption due to its oxalate content.

What is a recommended serving size for beet spread?

A common serving size for beet spread is 2 tablespoons, which typically contains about 50-70 calories. This amount works well as a spread on bread, a dip for vegetables, or a topping for salads without significantly increasing calorie intake.

How does beet spread compare to hummus or guacamole?

Beet spread is lower in fat and calories compared to guacamole, but it has a higher sugar content due to natural sugars in beets. Compared to hummus, beet spread is generally lower in protein and fiber but offers more antioxidants and a distinctive earthy flavor. Nutritionally, the best choice depends on your dietary goals.

Data Sources & Scientific References