Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Small beet, 120 g | 50 | 1.8 | 0.1 | 10.6 |
| Medium beet, 200 g | 84 | 3.0 | 0.2 | 17.6 |
| Large beet, 300 g | 126 | 4.5 | 0.3 | 26.4 |
| 100 g | 42 | 1.5 | 0.1 | 8.8 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Raw | 84 kcal |
| Boiled | 98 kcal |
| Oven-roasted | 110 kcal |
| Salad with garlic and mayonnaise, 150 g | 200 kcal |
| Beet juice, 200 ml glass | 90 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Folate (B9) | 218 mcg | 55% |
| Manganese | 0.7 mg | 35% |
| Potassium | 650 mg | 19% |
| Magnesium | 46 mg | 11% |
How many calories are in beetroot
Raw beetroot has 42 kcal per 100 g: 1.5 g of protein, almost 9 g of carbs and 2.5 g of fiber. A medium beet weighs 150-250 g, 200 g on average, which is 84 kcal. Beets are often seen as sweet and caloric, but they have about 7 g of sugar per 100 g, like an apple, and fewer calories than potatoes.
Boiled and roasted beetroot
Boiled beets lose a little water, so 100 g of boiled beets is about 49 kcal. Roasted in foil or in the oven about 55: more water leaves. The beet itself gains no calories, so weighing it raw is most accurate. If you boil beets for a vinaigrette or a herring salad, one medium beet is still the same 84 kcal.
Beet salad with garlic and mayonnaise
The classic grated beet salad with garlic and mayonnaise gets most of its calories from the sauce. A 150 g serving with 130 g of beets and 20 g of mayonnaise comes to about 200 kcal, two thirds of it from mayonnaise. With 15% sour cream instead it is about 96 kcal, with a spoon of oil and prunes about 190. The lightest version is beets with yogurt and herbs.
What beetroot is good for
A medium beet gives over half the daily folate, a third of manganese and almost 5 g of fiber. Beets are rich in nitrates, which the body turns into nitric oxide, which is why beet juice is popular with athletes. The juice is almost as caloric as beets, about 90 kcal per glass, but without the fiber. Beets can turn urine pink, and that is harmless.
How to count your serving
Weigh the beets and multiply by 0.42 raw or 0.49 boiled, counting mayonnaise and oil separately. If the beets are in borscht, vinaigrette or herring salad, take a photo in MyFoodMate AI and the app counts the whole dish.