Steamed 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		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

Source of Calories

Fat: 3 cal (3.7%)

Protein: 13 cal (14.0%)

Carbs: 80 cal (82.3%)

About Steamed beetroot

Beetroot, originating from the Mediterranean region, has been a staple in various cuisines for centuries, especially in Eastern European and Mediterranean dishes. Steaming this root vegetable retains its signature earthy flavor while preserving its nutritional content. Beetroot is low in calories and high in fiber, making it ideal for a balanced diet. It is rich in several vitamins and minerals including folate, manganese, potassium, vitamin C, and dietary nitrates, which support cardiovascular health. Its vibrant red color is due to betalains, powerful antioxidants that provide anti-inflammatory benefits. This nutrient-dense vegetable can be enjoyed independently or as an ingredient in salads, soups, or side dishes.

Health Benefits

• Supports heart health due to dietary nitrates, which can improve blood flow and lower blood pressure.
• Provides antioxidant benefits through betalains, which help reduce oxidative stress and inflammation in the body.
• Aids in digestion with its high fiber content, promoting gut health and regular bowel movements.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-potassium diets, kidney disease diets (in large quantities)

Selection and Storage

Store whole, unpeeled beetroot in the refrigerator for up to two weeks. After steaming, refrigerate in an airtight container and consume within 3-5 days to retain freshness.

Common Questions About Steamed beetroot Nutrition

Is steamed beetroot high in protein?

Steamed beetroot is low in protein, with around 2.2 grams of protein per 1 cup (about 136 grams). Its nutritional value primarily comes from carbohydrates, vitamins, and minerals rather than protein.

Can I eat steamed beetroot on a keto diet?

Steamed beetroot is not ideal for a strict keto diet due to its carbohydrate content. One cup contains approximately 13 grams of net carbs, which can take up a significant portion of a typical keto daily carb allowance.

What are the health benefits of eating steamed beetroot?

Steamed beetroot is rich in essential nutrients like folate, manganese, and potassium. It contains dietary nitrates, which may help improve blood pressure and athletic performance by boosting blood flow. Its antioxidants, like betalains, support inflammation reduction and overall cell health.

How much steamed beetroot should I eat in one serving?

A typical serving of steamed beetroot is about 1 cup (136 grams), which provides around 60 calories. This amount is suitable as part of a balanced meal, but those monitoring sugar intake should consider its natural sugar content.

How does steamed beetroot compare to raw or roasted beetroot?

Steamed beetroot retains most of its nutrients while being lower in calories and less sweet than roasted beetroot, which caramelizes during roasting. Raw beetroot has a slightly crunchier texture, while steamed is softer and easier to digest.

Data Sources & Scientific References