Calories in Beetroot: Nutritional facts for Beetroot Types

One hundred grams (3.5 oz) of raw beetroot contains 43 calories. One hundred grams of cooked, boiled beetroot contains 44 calories.

One kilogram (2.2 lbs) of raw beetroot contains 430 calories. One kilogram of cooked, boiled beetroot contains 440 calories.

One medium raw beetroot (82 g or 2.9 oz) contains 35 calories, while one medium cooked beetroot (82 g) contains 36 calories.

Beetroot is a root vegetable packed with essential nutrients that offer several health benefits, as listed below:

• Rich in Nitrates for Blood Pressure Management: Beetroot contains high levels of dietary nitrates, which the body converts into nitric oxide. Nitric oxide helps relax and dilate blood vessels, leading to lower blood pressure. A meta-analysis by Siervo M, et al. (2013), titled "Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis," found that beetroot juice supplementation significantly reduced systolic and diastolic blood pressure.
• May Improve Athletic Performance: The nitrates in beetroot can enhance exercise performance by improving oxygen use and endurance. A study by Lansley KE, et al. (2011), "Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans," demonstrated that dietary nitrate from beetroot juice reduced the oxygen cost of exercise and improved high-intensity exercise tolerance.
• Anti-inflammatory Properties: Beetroot contains pigments called betalains, which have shown anti-inflammatory effects. Chronic inflammation is linked to various diseases, and compounds in beetroot may help mitigate this. Research by Clifford T, et al. (2015), "The potential benefits of red beetroot supplementation in health and disease," reviews the antioxidant and anti-inflammatory effects of beetroot.
• Good Source of Fiber: Beetroot is a good source of dietary fiber, which is beneficial for digestive health. Fiber helps promote regular bowel movements, prevents constipation, and may reduce the risk of chronic diseases like heart disease and type 2 diabetes.
• Rich in Vitamins and Minerals: Beetroot provides essential vitamins and minerals, including folate (important for DNA synthesis and cell growth), manganese (involved in bone formation and metabolism), potassium (helps regulate fluid balance and nerve signals), and Vitamin C (an antioxidant that supports the immune system).
• May Support Brain Health: The nitric oxide produced from beetroot nitrates may also improve blood flow to the brain, potentially benefiting cognitive function, particularly in older adults. A study by Presley TD, et al. (2011), "Acute effect of a high nitrate diet on brain perfusion in older adults," suggested that dietary nitrate could improve regional brain perfusion in older adults in critical areas for executive functioning.
• Contains Antioxidants: Beyond betalains, beetroot contains other antioxidants that help combat oxidative stress in the body. Oxidative stress is implicated in aging and various chronic diseases.
• May Support Liver Health: Preliminary studies suggest that beetroot extract may have a protective effect on the liver, potentially due to its antioxidant properties. For instance, a study by Vali L, et al. (2007), "Liver-protecting effects of table beet (Beta vulgaris var. rubra) during ischemia-reperfusion," showed protective effects in an animal model, though more human research is needed.

Beetroot is generally healthy, but there are a few potential downsides to consider, as listed below:

• Beeturia (Red or Pink Urine/Stools): Consuming beetroot can cause beeturia, a harmless condition where urine or stools appear red or pink. This is due to the betalain pigments and affects a percentage of the population, sometimes related to iron status (Watts AR, et al., 1993, "Beeturia and the biological fate of beetroot pigments").
• Oxalates and Kidney Stones: Beetroot is high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals. People with a history of calcium oxalate kidney stones are often advised to limit their intake of high-oxalate foods.
• Potential for Digestive Discomfort: The fiber content in beetroot, while generally beneficial, might cause gas, bloating, or stomach upset in some individuals, especially those not accustomed to a high-fiber diet or those with irritable bowel syndrome (IBS).
• May Interact with Certain Medications: Due to its effect on blood pressure, individuals taking medication for hypertension should monitor their blood pressure if significantly increasing beetroot intake, as it might potentiate the medication's effects.

Yes, beetroot is considered good for you due to its rich nutritional profile and array of bioactive compounds. It is low in calories and fat but dense in vitamins, minerals, fiber, and potent antioxidants, particularly betalains and nitrates. The dietary nitrates in beetroot have been extensively studied for their ability to improve blood flow, lower blood pressure, and enhance athletic performance. A study by Kapil V, et al. (2015), "Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study," highlighted the sustained blood pressure-lowering effects of dietary nitrate in hypertensive patients. Furthermore, the antioxidants and anti-inflammatory compounds in beetroot may contribute to reducing the risk of chronic diseases.

The calorie content of beetroot remains relatively consistent across different fresh color varieties like red, golden, Chioggia, and white beetroot, generally ranging from 40 to 45 calories per 100g when raw. The primary calorie change occurs with processing or preparation methods. Pickled beetroot has a higher calorie count, typically 65-75 calories per 100g, due to the addition of sugar in the pickling solution. Canned beetroot, if packed in water and drained, can be slightly lower in calories, around 30-35 calories per 100g, compared to fresh, due to some leaching of natural sugars into the canning liquid. Cooked (boiled) beetroot has a calorie content very similar to raw, around 44 calories per 100g.

Beetroot is botanically classified as a vegetable. The term beet or beetroot refers to the taproot portion of the beet plant, Beta vulgaris. This plant is a root vegetable, similar to carrots or parsnips, where the primary edible part grows underground.

Beetroot is a commonly used ingredient in various preparations, utilized for its earthy flavor and vibrant color. Despite its relatively sweet taste compared to some other root vegetables, the confusion about whether it is a fruit or a vegetable sometimes arises. But from a botanical and culinary standpoint, the beet vegetable is firmly categorized as a vegetable. The edible leaves of the beet plant, known as beet greens, are also consumed as a leafy green vegetabl

The wild ancestor of the beetroot, the sea beet (Beta vulgaris subsp. maritima), is believed to have originated in the Mediterranean region, growing along coastlines from Britain to India. Ancient civilizations like the Greeks and Romans primarily cultivated beets for their leaves (chard), using the roots for medicinal purposes. It wasn't until Roman times that the root itself began to be appreciated more for culinary use, with evidence of its cultivation for food. Through the Middle Ages, beetroot cultivation spread across Europe, and different varieties, including the familiar swollen red root, were developed. By the 16th century, the red beetroot was a common garden vegetable in many parts of Europe.

One interesting and iconic dish with beetroot is Borscht, a sour soup with beetroot as a key ingredient, central to Eastern European cuisines, particularly Ukrainian, Russian, Polish, and Romanian. The origins of Borscht are ancient and debated, with Ukraine often cited as its homeland. Early forms of Borscht were made from fermented hogweed stems, giving it a sour taste. Over centuries, the recipe evolved, incorporating various vegetables, and eventually, beetroot became the defining ingredient giving the soup its characteristic vibrant red color and earthy sweetness. There are countless regional variations of Borscht, some served hot, others cold, some meat-based, others vegetarian.