Boiled beetroot

Vegetable

Item Rating: 84/100

1 serving (100 grams) contains 44 calories, 1.7 grams of protein, 0.2 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		88
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		154 mg	6%
Total Carbohydrates		20 g	7%
	Dietary Fiber	5.6 g	20%
	Sugars	13.6 g
protein		3.4 g	6%
Vitamin D		0 mcg	0%
Calcium		32 mg	2%
Iron		1.6 mg	8%
Potassium		610 mg	12%

* 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: 3 cal (3.7%)

Protein: 13 cal (14.0%)

Carbs: 80 cal (82.3%)

About Boiled beetroot

Boiled beetroot, derived from the taproot portion of the beet plant (Beta vulgaris), is a vibrant, nutrient-packed vegetable commonly used in cuisines worldwide, from Eastern European borscht to Mediterranean sides. Originating in the Mediterranean and cultivated for centuries, beetroot is characterized by its earthy flavor and deep red-purple color. Nutritionally, boiled beetroot is low in calories (about 44 calories per 100g), high in water content, and rich in fiber. It boasts essential vitamins such as folate (33% DV per 100g) and vitamin C (4% DV per 100g), and minerals like potassium (9% DV per 100g) and manganese (14% DV per 100g). Additionally, it contains antioxidants like betalains, which contribute to its color and provide health benefits.

Health Benefits

• Supports heart health due to high potassium content that helps maintain healthy blood pressure levels.
• Promotes cellular growth and repair with folate, essential for DNA synthesis and red blood cell formation.
• Rich in dietary fiber, aiding digestion and improving gut health.
• Contains betalains, antioxidants that may reduce inflammation and oxidative stress in the body.
• Enhances athletic performance by providing nitrates, which improve blood flow and oxygen delivery to muscles.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb, very low-calorie diets (if consumed in large quantities)

Selection and Storage

Store boiled beetroot in an airtight container in the refrigerator for up to 5 days. To maintain freshness, refrigerate promptly after cooling.

Common Questions About Boiled beetroot Nutrition

Is boiled beetroot high in protein?

Boiled beetroot is not particularly high in protein. A 1-cup serving (about 136 grams) contains roughly 2 grams of protein, so it’s not a primary source of this macronutrient. It is more commonly valued for its rich vitamin and mineral content.

Can I eat boiled beetroot on a keto diet?

Boiled beetroot is not ideal for a strict keto diet due to its carbohydrate content—about 13 grams of carbs per 1-cup serving. This can quickly add up and take up a notable portion of your daily carb allowance, so it’s better suited for moderate or low-carb diets.

What are the health benefits of eating boiled beetroot?

Boiled beetroot is rich in folate, manganese, potassium, and dietary nitrates, which can help improve blood pressure and circulation. It also contains antioxidants like betalains that may reduce inflammation and support liver health. Its fiber content supports digestive health.

How much boiled beetroot should I eat per serving?

A common serving size is about 1 cup (136 grams), which contains roughly 59 calories, 13 grams of carbs, and 4 grams of fiber. This portion provides a good amount of nutrient value without overdoing the natural sugars beetroot contains.

How does boiled beetroot compare to raw beetroot?

Boiled beetroot has a softer texture and slightly sweeter taste compared to raw beetroot. However, boiling can reduce some heat-sensitive nutrients like vitamin C, while maintaining minerals like potassium and manganese. Raw beetroot retains more fiber and has a crunchier texture.

Data Sources & Scientific References