Beets salad

Vegetable

Item Rating: 81/100

1 serving (150 grams) contains 75 calories, 2.0 grams of protein, 0.5 grams of fat, and 16.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		119.0
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		238.1 mg	10%
Total Carbohydrates		25.4 g	9%
	Dietary Fiber	4.8 g	17%
	Sugars	19.0 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		31.7 mg	2%
Iron		1.3 mg	7%
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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (5.9%)

Protein: 12 cal (10.5%)

Carbs: 101 cal (83.6%)

About Beets salad

Beet salad is a vibrant dish made using fresh or roasted beets as the primary ingredient, often combined with greens, nuts, cheese, or other vegetables. Thought to have originated in Eastern Europe, beets have become a staple in global cuisines due to their earthy flavor and versatility. Nutritionally, beets are low in calories (roughly 45 kcal per 100g) and a good source of folate, manganese, and dietary fiber. They also contain nitrates, which the body converts into nitric oxide, supporting vascular health, and are rich in antioxidants like betalains.

Health Benefits

• Supports heart health due to dietary nitrates that can help lower blood pressure.
• Promotes digestive health with 2-3 grams of dietary fiber per 100g aiding in regular bowel movements.
• Rich in folate (20% of the daily recommended intake per 100g), which is essential for DNA synthesis and red blood cell production.

Dietary Considerations

Allergens: Contains nuts (if included in the salad), dairy (from cheese toppings, if used)

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

Not suitable for: Low-oxalate diets, individuals with beet allergies

Selection and Storage

Store whole unpeeled beets in the refrigerator for up to 2 weeks in a perforated bag. Once cooked, refrigerate for up to 5 days in an airtight container.

Common Questions About Beets salad Nutrition

What are the key nutritional facts of beet salad?

A typical serving of beet salad (1 cup) contains about 40-60 calories, 2 grams of protein, 10 grams of carbohydrates, and less than 1 gram of fat. It is rich in essential nutrients such as folate, vitamin C, potassium, and dietary fiber.

Is beet salad suitable for a keto or low-carb diet?

Beet salad is not ideal for a strict keto diet because beets are relatively high in natural sugars and carbohydrates, with about 10 grams of carbs per cup. However, it can fit into a low-carb diet if consumed in moderation and paired with high-fat ingredients like cheese or olive oil.

What are the health benefits of beet salad?

Beet salad is rich in antioxidants like betalains, which support heart health and reduce inflammation. It is also high in nitrates, which can improve blood flow and lower blood pressure. Additionally, the high fiber content aids digestion and promotes gut health.

What is the recommended portion size for beet salad?

A standard portion size of beet salad is about 1 cup, which provides a good balance of calories and nutrients. For those watching their sugar or carb intake, keep the serving to ½ cup. Pair it with proteins or healthy fats for a more balanced meal.

How does beet salad compare to other vegetable-based salads?

Compared to leafy greens like spinach or kale salads, beet salad is higher in natural sugars and calories but provides unique nutrients like betalains and nitrates. It is sweeter and more filling and pairs well with a variety of dressings and toppings like nuts or goat cheese.

Data Sources & Scientific References