Calories in Beetroot
Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central
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Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Folate (B9) | 109 µg | 27% | |
| Potassium | 325 mg | 7% | |
| Manganese | 0.33 mg | 14% | |
| Magnesium | 23 mg | 5% | |
| Vitamin C | 4.9 mg | 5% | |
| Iron | 0.80 mg | 4% | |
| Vitamin B6 | 0.07 mg | 4% | |
| Phosphorus | 40 mg | 3% | |
| Calcium | 16 mg | 1% | |
| Zinc | 0.35 mg | 3% |
Calories in Beetroot by Weight
| Weight | Calories | Carbs | Protein | Fat |
|---|
Calories in Different Beetroot Servings
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| ⭐ 1 medium beetroot | 82g | 35 kcal | 7.8g | 5.1g | 0.1g |
| 1 large beetroot | 164g | 71 kcal | 15.7g | 10.2g | 0.3g |
| 1 cup sliced | 136g | 58 kcal | 13.0g | 8.5g | 0.2g |
| 1 cup beet juice | 240ml | 100 kcal | 23.0g | 18.5g | 0.2g |
| 1 oz | 28g | 12 kcal | 2.7g | 1.7g | 0.0g |
Macronutrient Breakdown — per 100g
Beetroot is 88% water. Net carbs are 6.8g per 100g — moderate. Natural sugars (6.76g) give beetroot its sweetness. Beetroot is high in dietary nitrates (250mg/100g) which convert to nitric oxide, dilating blood vessels and improving athletic performance.
Micronutrient Highlights
Beetroot Health Benefits & Nutrition
Dietary Nitrates and Athletic Performance
Beetroot is the richest dietary source of inorganic nitrates (~250mg/100g), which the body converts to nitric oxide — a vasodilating molecule that widens blood vessels and improves oxygen delivery to muscles. Multiple well-designed clinical trials have demonstrated that beetroot juice supplementation: improves cycling time trial performance by 2.7%, increases exercise endurance capacity by 16%, reduces the oxygen cost of exercise by 3-5% (more efficient), and lowers resting blood pressure by 4-5 mmHg. Elite athletes use beetroot juice as a legal performance enhancer. The effect is most pronounced in untrained individuals and during moderate-intensity exercise.
Betalains — Unique Antioxidants
Beetroot's deep red-purple colour comes from betalains — nitrogen-containing pigments found only in a limited number of plants (beets, cactus pear, amaranth). Betalains are powerful antioxidants and anti-inflammatory agents that inhibit COX-1 and COX-2 enzymes (the same enzymes inhibited by aspirin and ibuprofen). Clinical studies show betalain supplementation significantly reduces inflammation markers including CRP and TNF-α. Betalains also chelate (bind to and remove) heavy metals, supporting detoxification.
Blood Pressure Reduction
A 2012 meta-analysis of 16 trials found that beetroot juice consumption reduced systolic blood pressure by 4.4 mmHg and diastolic by 1.1 mmHg — clinically meaningful reductions that reduce cardiovascular event risk. A 2015 trial found 250ml of beetroot juice daily lowered blood pressure in hypertensive patients over 4 weeks, with effects comparable to antihypertensive medication in some participants. The mechanism is nitrate → nitrite → nitric oxide conversion, relaxing arterial walls.
Folate — Brain and Cell Health
Beetroot provides 109µg of folate per 100g — 27% of the daily requirement. Folate is essential for DNA synthesis, cell division, and repair. In pregnancy, adequate folate prevents neural tube defects in the developing fetus. Folate also reduces homocysteine — an amino acid that damages blood vessel walls and is an independent risk factor for cardiovascular disease and dementia. Beetroot is one of the best non-leafy vegetable sources of folate.
Beetroot vs Other Vegetables — Calorie Comparison
Is Beetroot Suitable for Your Diet?
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Frequently Asked Questions
Sources
Nutrition values sourced from USDA FoodData Central. Not medical advice.