Beetroot Calories & Nutrition Facts
Rich in nitrates that improve athletic performance and blood pressure regulation.
Quick answer
How many calories are in Beetroot?
Beetroot has 43 calories per 100g. A 1 oz (28g) has about 12 calories. It is a low-calorie food, with most calories coming from carbs.
Practical Portion Guide for Beetroot
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 12 kcal | 0.4g | 2.8g | 2.0g | 0.1g |
| 50g snack portion | 22 kcal | 0.8g | 5.0g | 3.6g | 0.1g |
| 100g reference | 43 kcal | 1.6g | 10.0g | 7.2g | 0.2g |
| 200g larger portion | 86 kcal | 3.2g | 20.0g | 14.4g | 0.4g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 64 (Medium)
How Beetroot Fits Into a Diet
Beetroot can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Beetroot
Compare Beetroot With Similar Vegetables
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Beetroot | 43 kcal | 1.6g | 10g | 0.2g | 2.8g |
| Broccoli | 34 kcal | 2.8g | 7g | 0.4g | 2.6g |
| Spinach | 23 kcal | 2.9g | 3.6g | 0.4g | 2.2g |
| Carrot | 41 kcal | 0.9g | 10g | 0.2g | 2.8g |
| Tomato | 18 kcal | 0.9g | 3.9g | 0.2g | 1.2g |
| Cucumber | 15 kcal | 0.7g | 3.6g | 0.1g | 0.5g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Beetroot: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Beetroot?
Beetroot contains 43 calories per 100g serving. This includes 6 calories from protein, 40 calories from carbohydrates, and 2 calories from fat.
Is Beetroot good for weight loss?
Yes, Beetroot is excellent for weight loss with only 43 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Beetroot?
Beetroot contains 1.6g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Beetroot?
Track Beetroot by grams when precision matters. A practical starting point is 1 oz (28g), which is about 12 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Beetroot keto-friendly?
Beetroot is not ideal for strict keto diets due to its 10g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Beetroot good for diabetics?
People with diabetes should exercise caution with Beetroot, which has a glycemic index of 64. Its carbohydrate content may affect blood sugar levels. Consult your healthcare provider.
What vitamins and minerals are in Beetroot?
Beetroot is a good source of vitamins Folate, B6, C and minerals including Manganese, Potassium, Iron. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Beetroot?
Calorique standardizes Beetroot nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Broccoli
34 cal · 2.8g protein per 100g
Spinach
23 cal · 2.9g protein per 100g
Carrot
41 cal · 0.9g protein per 100g
Tomato
18 cal · 0.9g protein per 100g
Cucumber
15 cal · 0.7g protein per 100g
Sweet Potato
86 cal · 1.6g protein per 100g
Bell Pepper (Red)
31 cal · 1g protein per 100g
Kale
49 cal · 4.3g protein per 100g