Beetroot is a vibrant root vegetable known for its earthy flavour and deep red colour. Popular in salads, juices, and roasted dishes, it’s often praised for its health benefits but how many calories are actually in beetroot, and how does it affect your diet?

Calories by Weight and Preparation

Beetroot is naturally low in calories, making it a great addition to meals for those watching their intake. On average, 100g of raw beetroot contains around 43 calories. Cooking methods like boiling, roasting, or pickling can slightly affect the calorie content, but not dramatically.

Here’s a breakdown based on common serving sizes:

  • 100g raw beetroot: 43 calories
  • 100g boiled beetroot: 44–46 calories
  • 1 small beetroot (approx. 50g): 22 calories
  • 1 medium beetroot (approx. 80g): 34 calories
  • 100g pickled beetroot (in vinegar): approx. 50–55 calories (due to added sugar)
  • Beetroot juice (250ml): 100–110 calories

Raw and cooked beetroot are virtually identical in calorie content, but pickled or juiced versions can have added sugars.

Nutritional Breakdown of Beetroot

For 100g of raw beetroot, the typical nutritional values are:

  • Calories: 43
  • Carbohydrates: 9.6g
  • Of which sugars: 6.8g
  • Protein: 1.6g
  • Fat: 0.2g
  • Fibre: 2.8g
  • Salt: 0.1g
  • Folate: 109 mcg
  • Potassium: 325mg
  • Vitamin C: 4mg
  • Iron: 0.8mg
  • Nitrates: varies naturally, associated with blood pressure benefits

Beetroot is rich in fibre, antioxidants, and micronutrients, especially folate and potassium.

Benefits of Beetroot

Beetroot is widely considered a superfood. Its high nitrate content can help improve blood flow and lower blood pressure, particularly when consumed as juice. It also supports endurance and cardiovascular health, making it popular with athletes.

The antioxidants in beetroot, including betalains, have anti-inflammatory and detoxifying properties. The fibre supports gut health and digestion, while folate is important for cell growth and red blood cell formation.

With low calories and zero fat, beetroot is an excellent addition to a weight-conscious or nutrient-rich diet.

Downsides of Beetroot

For most people, beetroot is very well tolerated. However, its high natural sugar content despite being from a vegetable can cause mild spikes in blood sugar. This is usually only a concern if eaten in excess or in juice form without fibre.

Some people experience beeturia, a red or pink tint in urine or stools after eating beetroot. It’s harmless but can be alarming if unexpected.

Pickled beetroot can be high in added sugars and salt, which reduces its health benefits. It’s also high in oxalates, which may contribute to kidney stone formation in sensitive individuals.

Dietary Impact and the GI Index

Beetroot has a moderate glycaemic index (GI), typically around 61, but a low glycaemic load thanks to its fibre and relatively low carb content per serving. This means it won’t cause a dramatic rise in blood sugar when eaten in whole form.

Beetroot juice, on the other hand, has a higher glycaemic load due to the lack of fibre and should be consumed in moderation by those managing blood sugar or diabetes.

How Is Beetroot Prepared?

Beetroot can be eaten raw, boiled, steamed, roasted, pickled, or juiced. It’s grown underground and harvested when the roots reach full size. Raw beetroot is typically peeled and grated into salads or blended into smoothies.

Cooking beetroot softens its texture and sweetens its flavour. Roasting enhances the natural sugars, while boiling keeps the flavour milder. Pickled beetroot is often preserved in vinegar with added sugar and salt, extending shelf life but lowering nutritional quality.

Beetroot is usually sold fresh, vacuum-packed, canned, or pickled.

Healthy Alternatives or Complements

If you’re looking for alternatives with a similar nutritional profile, carrots, sweet potatoes, and butternut squash are good options. They’re all naturally sweet, rich in fibre, and packed with antioxidants.

For a more neutral, lower-sugar option, cucumber, courgette, or leafy greens can complement beetroot in salads or juices, reducing overall sugar content while adding bulk and hydration.

Summary

Beetroot contains around 43 calories per 100g and is packed with fibre, folate, and antioxidants. It supports heart health, endurance, and digestion, and has a moderate glycaemic index with a low glycaemic load. While juiced or pickled forms may increase sugar intake, whole beetroot is an excellent, low-calorie food to include in a balanced diet. Just keep an eye on added ingredients if buying pre-prepared versions

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