Calorie Chart / Vegetables / Beet
How Many Calories Are in Beet?
Calculation of the nutritional value & Recommended Dietary Intake of beet
For g and a calorie requirement of kcal
| Calories 50 kcal | Proteins 2 g | Lipids 0 g | Carbohydrates 10 g |
| 3% | 3% | 0% | 4% |
Health benefits of beet
Beet - 100g
Calories 40 kcal
Proteins 1.6 g
Lipids 0 g
Carbohydrates 8 g
With only 40 calories per 100 g, beet is classified as a low-calorie root vegetable, which makes it easy to include in menus where calories are being carefully monitored. Despite its modest calorie count, it supplies a respectable 1.6 g of protein and 8 g of slow-release carbohydrates.
Beet is a valuable source of folate (vitamin B9), vitamin C, potassium, manganese, and iron. Its high nitrate content is studied for possible blood-pressure regulation and endurance benefits, although these effects remain "supposed" until further confirmation. Because you obtain so few calories from a typical serving, you can increase your micronutrient intake without overshooting your daily calorie target.
The deep red-purple color comes from betacyanins, antioxidants that may help fight oxidative stress. Historically, beet was used as a sweetener in Europe before cane sugar became widespread, showing that even foods low in calories can have a rich culinary past. The vegetable's soluble fiber supports digestive health while contributing virtually no extra calories.
Tips for incorporating beet into a balanced diet
To keep the calories of a meal under control, combine roasted beet cubes with peppery arugula, crumbled feta, and a handful of cooked quinoa. A drizzle of lemon juice is enough—skip heavy dressings to avoid hidden calories while enjoying a colorful protein-fiber mix.
For a light starter, try a carpaccio of thinly sliced beet topped with crushed walnut and a few drops of vinegar. The dish feels gourmet yet contributes very few calories, letting you allocate more calories to the main course if needed.
Swap higher-calorie sides like potato gratin for a warm beet and carrot borscht. The soup is filling, rich in antioxidants, and keeps overall calories in check. Finish your meal with a raw beet, apple, and ginger smoothie; its natural sweetness adds flavor without the calorie spike of sugary desserts.
Frequently Asked Questions
- How many calories are in beet?
- Beet provides 40 kcal per 100 g.
- Do beet greens have calories too?
- Yes, the leaves contain roughly 22 kcal per 100 g and add extra vitamins A and K while keeping total calories low.
- Does boiling or roasting change the calories in beet?
- The intrinsic calories stay the same, but boiling can cause small nutrient losses, while roasting may concentrate natural sugars. The calorie variation is minor (±5%).
- Is beet a good choice for weight-loss diets?
- Absolutely. Its low calorie density, high water content, and fiber help you feel full while adding minimal calories to your daily tally.
- How do beet calories compare with turnip or potato?
- Turnip is similar at about 28 kcal per 100 g, whereas potato is far higher at around 90 kcal. Beet sits in the low-calorie range.
- Can athletes use beet juice without blowing their calorie budget?
- Yes. A 250 ml glass of pure beet juice contains roughly 100 kcal, a modest amount of calories for most endurance athletes, while supplying nitrates that may support performance.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
