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Beetroot nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 36 kcal | 36 kcal |
| Protein | 1.9 g | 1.9 g |
| Carbohydrate (available) | 6.2 g | 6.2 g |
| Dietary fibre | 3.3 g | 3.3 g |
| Fat | 0.1 g | 0.1 g |
Serving: 1 medium beetroot, about 100 g. IFCT 2017 food code F001, "Beet root (Beta vulgaris)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on beetroot
Half-plate vegetable
Fill half the plate: 50 kcal or fewer in every 100 g.
- 5.4 g of protein for every 100 kcal.
- One serving gives 1.9 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 3.3 g of fibre in a serving.
How beetroot fits a plan that loses fat and keeps muscle
IFCT 2017 lists beetroot at 36 kcal and 3.3 g of fibre per 100 g. It is sweeter than most vegetables, but still low in calories, so it can satisfy a sweet craving inside a salad.
Beetroot juice is popular for weight loss. Juicing removes most of the fibre and makes it easy to drink several beetroots at once; the whole vegetable does more to keep you full.
Beetroot in an Indian kitchen
Beetroot is easiest roasted or pressure-cooked whole in its skin, then peeled once cool; the colour stains, so use a steel board. Grated raw beetroot in a raita with curd and roasted jeera, or in a salad with carrot and lemon, keeps it crisp. A beetroot poriyal or thoran with a little coconut and mustard seeds is a quick South Indian side. Beetroot leaves cook like spinach. Beetroot halwa and juice concentrate the sugar and lose the fibre.
Pair it, or swap it
Beetroot raita with curd, or a beetroot, carrot and chana salad, pairs the vegetable with protein.
Worth knowing
Beetroot halwa and beetroot cutlets add sugar, ghee or oil. Pink urine after eating beetroot is harmless.